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| CANFit 2140 Shattuck Ave., Suite 610 Berkeley, CA 94704 phone: 510-644-1533 fax: 510-644-1535 info@canfit.org |
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A Three-Week Healthy Snack Plan
| Week One | ||||
|---|---|---|---|---|
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 |
| Baked Tortilla Chips* with toppings (whole beans, low-fat refried beans, low-fat cheese or sour cream, tomatoes, corn, olives, green onions, lettuce, bell peppers, chilis, salsa, or guacamole)
Water |
Healthy crackers (multi- grain Wheat Thins, reduced-fat Triscuits)
Ready-to-eat vegetables (baby carrots, jicama, bell peppers, celery, cucumber, broccoli, cauliflower) Low-fat vegetable dip or chili powder, lemon & lime Water |
Baked Sweet Potato Wedges* 1% or fat-free milk |
Air popped popcorn with toppings (non- stick spray, Parmesan, chili powder, garlic powder, cinnamon)
100% fruit juice |
Ready-to-eat fresh fruit (pears, plums, cut-up apples, peeled and sliced oranges, grapes without seeds, cut-up melon, bananas, mangos, papaya, persimmons)
Healthy cookie (ginger snaps, fig bars, vanilla waffers, graham crackers) Ovaltine |
* Refer to recipes below
| Week Two | ||||
|---|---|---|---|---|
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 |
| Salad bar (dark green leafy greens, broccoli, tomatoes, corn, green beans, olives, green onions, bell peppers, jicama, salsa, cheese, sunflower seeds, raisins, carrots, hard boiled egg)
Low-fat salad dressing, Salsa, lemon/lime, chili powder Bread sticks 1% or fat-free milk |
Noodles with Peanut Sauce* (For no-cook version, use rice sticks and soak in hot water)
100% fruit juice |
Ready-to-eat fresh fruit (pears, plums, cut-up apples, peeled and sliced oranges, grapes without seeds, cut-up melon, bananas, mangos, papaya, persimmons)
Cocoa-Orange Dip* Pretzels 1% or fat-free milk |
Pita Crisps* with toppings (Strawberry Spread*, hummus, salsa)
100% fruit juice withsoda water |
Angel food cake with toppings (Fresh berries, peaches, pineapple, bananas, low-fat whipped topping)
1% or fat-free milk |
* Refer to recipes below
| Week Three | ||||
|---|---|---|---|---|
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 |
| Crunchy salads (carrot/raisin, cabbage/pineapple/nuts, cole slaw, Larb [shredded cabbage, peanuts, fish sauce, lemon juice])
1% or fat-free milk |
Low-fat pudding with toppings (banana, berries, canned peaches or pineapple, cinnamon)
Healthy cookie (Ginger snaps, fig bars, vanilla waffers, graham crackers) Water |
Healthy crackers
Tuna salad bar (chunk white tuna packed in water, celery, tomatoes, onions, green onions, low-fat mayo, mustard, pepper, garlic powder) 1% or fat-free milk |
Snack Mix* 100% fruit juice with soda water |
Fruit Shakes* |
* Refer to recipes below
| Recipes | |
|---|---|
|
Baked Tortilla Chips
Corn tortillas Preheat oven to 350. Cut tortillas in half, then into three equal triangles. Place tortilla pieces in a bowl and spray lightly with cooking spray. Place in a single layer on a baking sheet. Bake for 10-12 minutes, or until pale golden and very crisp.
Strawberry Spread 1 8-ounce tub fat-free strawberry cream cheese In a small bowl, stir together cream cheese, orange peel and orange juice.
Snack Mix 5 cups Crispix cereal Combine all ingredients and store in plastic bags.
Fruit Shake Your favorite fruit, chopped Blend chopped fruit, apple juice and yogurt until smooth. |
Peanut Sauce
4 Tbs. creamy peanut butter Stir ingredients with warm water to make smooth. Can add garlic, sesame seeds and green onions.
Baked Sweet Potato Wedges Cut a sweet potato into wedges. Spray with cooking spray and bake at 450 until crispy on the outside and tender on the inside (about 25 minutes).
Pita Crisps Pita bread Split pita bread in half and cut each half into six wedges. Spray with cooking spray and sprinkle with cinnamon. Spread in a single layer on a baking sheet. Bake in a 350 oven for 10 to 12 minutes or until crisp.
Cocoa-Orange Dip 3 Tbs. honey Mix cocoa, juice concentrate and honey in a small microwave-safe bowl. Stir in chocolate milk, slowly. Microwave on high for one minute, refrigerate for five minutes. |