Snack ideas

Peanut Butter Apple: For a little energy and a surprisingly filling snack, spread 1-2 tsp natural peanut butter on a sliced small apple. Equals 1 purple, 1-2 tsp

Fancy Oats:  Curb your sweet tooth with a filling snack – steel cut oats topped with unsweetened shredded coconut. Equals 1 yellow, 1 orange

The Greek Berry: For those missing their fruit-filled yogurt, add blueberries to Greek yogurt. For a cooler treat, freeze the berries first for one hour before adding to your yogurt. Equals 1 red, 1 purple

Egg Sandwich: For those run out the door in the morning, place two hard-boiled eggs, halved and on a piece of whole wheat toast, folded in half. Equals 1 red, 1 yellow

Coffee Crush: This is my coffee coolatta replacement. Blend one cup of iced coffee with one scoop of chocolate protein powder. Equals 1 red

Almond Butter Waffle: Here’s another quick snack that keeps you full. Spread 2 tsp almond butter on a whole grain waffle (kashi waffles are my fave and very easy to find.) Equals 1 yellow, 2 tsp

Simple Egg Scramble: In just 4 minutes, you can have a well-balanced snack. Heat 1 tsp coconut oil in a frying pan, add in mixed frozen vegetables, and crack two eggs on top of them. Mix with a spatula until eggs are cooked through. Equals 1 green, 1 red, 1 tsp

Pineapple & Cottage Cheese: A unique combination that is sweet and tasty. Mix sliced pineapple with 2% cottage cheese for a light and healthy snack. Equals 1 red,  1 purple

Banana Creamsicle: Blend one half of a banana with unsweetened almond milk. Put the mixture in the freezer for an hour prior to chill, and then enjoy…yummy! Equals 1 purple, 1 yellow

Tuna and Hot Sauce: The hot sauce kills all of that over-fishy taste, and you are left with a high protein snack that will make your coworkers ask what you’re eating. Drain one can of tuna fish and top with Tobasco sauce  to taste. Equals 1 red

Healthier Egg McMuffin: Can’t imagine not enjoying your McMuffin every morning? While you may not be able to enjoy McDonald’s version, you can have this one as a snack or get creative and make it a meal by adding a lean protein to the sandwich. Fry one whole egg in one tsp coconut oil and place on half of a whole grain English muffin. Equals one-half red, 1 yellow, 1 tsp

Kale Chips: Another one of my faves…the healthiest green potato chip you will ever eat. De-stem and tear kale into bite size pieces, then add a tsp of extra virgin olive oil. Lay pieces flat on a cookie sheet sprinkle with your favorite spices. I like cayenne pepper. Bake at 400° for 20 minutes, flipping halfway through. Equals 1 green, 1 tsp

Beef or Turkey Jerky: An easy-to-carry high protein snack. When choosing a jerky, make sure to look at the ingredients list and choose one that does not contain monosodium glutamate. Just be careful with jerky as lots are extremely high in sodium. Equals 1 red

Mixed Nuts: Nuts are a great source of healthy fats, and they travel well. What I like to do is buy a bag of almonds, walnuts, cashews, peanuts, pecans, pistachios, and mix them together on my own. Remember, unsalted nuts only! Equals 1 blue

Banana and Peanut Butter on Toast: A favorite from my childhood, spread 1 tsp of peanut butter on whole wheat toast and top with a half of a banana, sliced. Equals 1 yellow, 1 purple, 1 tsp

Almond Butter Strawberry Sandwich: No jam, no worries. Spread 1 tsp of almond butter on half a piece of whole grain bread, layer with strawberry slices and fold in half. Equals 1 yellow, 1 purple, 1 tsp

Baked Apple: Core and then cut your apple in half, dust with cinnamon. Place on baking sheet center side up at 400°  for 15 minutes or until the apple becomes slightly tender. Equals 1 purple

Red Pepper with Goat Cheese: This is super yummy if you enjoy goat cheese, which I happen to love.  Take raw, fresh red pepper slices and top with crumpled goat cheese. Equals 1 green, 1 blue

Energy Trail Mix à Makes 8 servings

¼ cup raw walnut halves
½ cup fried unsweetened pineapple, coarsely chopped
½ cup dried cranberries
¼ cup dried unsweetened apple slices, coarsely chopped
2 Tbsp. raw pecan halves
2 Tbsp. raw sunflower seed kernels
¼ cup whole raw almonds
½ ground cinnamon
¼ ground nutmeg

1.    Combine all ingredients in a medium bowl; mix well. Store in airtight container.

1 yellow, ½ blue