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Snack Suggestions

In order to maintain a restricted kilojoule programme it is NOT necessary to avoid eating snacks between meals.  In fact, snacking is an important tool for increasing compliance in any weight loss plan.  Following are a series of snack suggestions, which contain approximately 150 calories per serve.   The following list is a suggestion list, so feel free to find your own equivalent snacks that you love.

Protein Snacks
Protein snacks help to create a sense of fullness, reduce carbohydrate cravings and also helps to build and maintain muscle tissue.
  • 1 Herbalife Protein Bar
  • 1 thin slice bread/toast or 4 - 6 cracker biscuits (wholemeal or wholegrain versions) spread with
        *  2 - 4 tablespoons of cottage cheese OR
        *  30g - 60g tuna in springwater OR
        *  2 tablespoons of cottage cheese blended with 30g tuna in spring water OR
        *  30g of cooked chicken breast (no skin) OR
        *  1 slice of mozzarella reduced-fat cheese
    optionally can top with a slice of tomato or cucumber or something healthy low in calories.
  • 200g low fat vanilla yogurt mixed with 1 spoon 15ml of Herbalife Shake Mix.
  • 150ml - skim or soy milk blended with 1 spoon 15ml of Herbalife Shake Mix &/or Protein Powder.
  • 150ml - skim or soy milk blended with 15g - 20g Natural Oat Bran.
  • 1 low fat cup-a-soup (less than 100 cals per serve) with 30g of cooked chicken breast (no skin)

Herbalife Protein Bar

Fruit Snacks
  • 1 large banana and 1 kiwi fruit, large mandarin or orange
  • 1 apple and 1 kiwi fruit, large mandarin or orange
  • 2 large nectarines or peaches
  • 1 cup strawberries or diced rockmelon and 200 gram tub diet fruit or vanilla yoghurt (low fat and artificially sweetened)
  • 1 fruit snack pack (140 grams) and 200 gram tub diet fruit or vanilla yoghurt (low fat and artificially sweetened)
  • 5 dried apricot halves and a small handful of raw almonds (approximately 15 nuts).
Starchy Snacks
  • 20 rice crackers (97% fat free)
  • Slice of continental fruit loaf with a thin spread of margarine
  • 4 wheat crackers, 4 slices of tomato and 1 slice 97% fat free cheese
  • 8 water crackers and 3 tablespoons of tomato salsa
  • Toasted wholemeal or wholegrain English muffin with two slices of tomato and 1 tablespoon cottage cheese
  • 1 low fat cup-a-soup and a slice of wholemeal or wholegrain bread or toast
  • Half a 75g packet of 97% fat free pretzels
  • 1-cup air popped popcorn and 1/3 cup dried fruit medley

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Christine Edis (ABN: 77 190 642 499), Vermont South, Melbourne VIC 3133, Australia
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