Snack Options

Nutritious, balanced snacks are an important part of the ZonePerfect Nutrition Program. Below are great snack ideas for anyone, especially those following our 3-week weight loss plan. Each snack provides approximately 100 calories per serving. Please use the chart below to determine how to substitute these snacks for those listed in the meal plans.

Reference the table below to see how many snack servings fit into your meal plan:

Meal Plan Calorie Level	Calories per Snack in Daily Meal Plan	# snack servings
1300	100-200	1-2 servings
1600	150-250	1 1/2 - 2 1/2 servings
1900	200-300	2-3 servings
2200	200-300	2-3 servings

Please note that you may need to double or triple the ingredients for a snack listed in this guide to get the right amount of calories for your particular calorie meal plan.

1. Tomato Salad and Low-Fat Cheese (100 Calories)

2 tomatoes, diced 
1 clove garlic, minced
2/3 teaspoon olive oil  
1 teaspoon fresh basil leaves, chopped
1 oz. fat-free or "light" cheese 
Balsamic vinegar to taste
Combine all ingredients and mix well.

2. Waldorf Salad (100 Calories)

1 cup celery, sliced
1/4 apple, diced
1 teaspoon "light" mayonnaise
1-1/2 pecan halves, crushed
1 oz. fat-free or "light" cheese
Combine celery, apple, mayonnaise and pecans. Mix well. Enjoy cheese on the side.

3. Chips and Salsa (100 Calories)

1/3 oz. baked tortilla chips (about 5 chips)
1 tablespoon salsa
1 oz. fat-free or "light" cheese
2 tablespoons avocado, diced
Spread cheese over chips.
Microwave briefly until cheese melts.
Top with salsa and avocado.

4. Berries, Low-Fat Cottage Cheese and Nuts (100 Calories)

1/2 cup blueberries or
1 cup strawberries
1/4 cup low-fat cottage cheese
2 tsp slivered almonds
Combine all ingredients together and enjoy.

5. Tuna Salad, Cracker and Cucumber Slices (100 Calories)

1 oz. tuna in spring water, drained
1 green olive, sliced
1 teaspoon "regular" mayonnaise
Mix above ingredients well.
1 whole grain cracker
1/2 medium cucumber, sliced
Eat tuna salad with cracker and cucumber slices.

6. Applesauce and Low-Fat Cheese and Nuts (100 Calories)

1/3 cup unsweetened applesauce
1 oz. fat-free or "light" cheese 
6 peanuts

7. Spinach Salad (100 Calories)

1 hard-boiled egg white, (no yolk) sliced
1 spinach salad**
2/3 teaspoon olive oil
Balsamic vinegar to taste
**See recipe for garden spinach salad

8. Cottage Cheese, Fruit and Nuts (100 Calories)

1/4 cup of low-fat cottage cheese
1/4 cup canned "light" fruit
2 macadamia nuts or 3 almonds

9. Mini-Pita Pizza (100 Calories)

1/4 of 6-inch pita pocket topped with:
1 tablespoon tomato sauce
2/3 teaspoon olive oil
1 oz. fat-free or light mozzarella cheese

10. 1% or 2% Milk (100 Calories)

6 oz. 1% or 2% milk

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11. Crabmeat Salad Sandwiches (100 Calories)

1-1/2 oz. of crabmeat 
2 teaspoons light mayonnaise 
1/4 of 6-inch pita pocket, cut into triangles

12. Veggies and Dip (100 Calories)

Mix 4 oz. of light-firm or extra-firm tofu with: 
2/3 teaspoon olive oil, add 
1 tsp of onion soup mix
1 green pepper, sliced, for dipping

13. Cottage Cheese, Tomato and Avocado (100 Calories)

1/4 cup low-fat cottage cheese 
2 tomatoes, sliced
2 slices avocado 

14. Chef Salad Snack (100 Calories)

1-1/2 oz. lean deli-style turkey or deli-style ham 
1 garden salad (see garden/spinach salad recipe) 
1/3 teaspoon olive oil and
2/3 teaspoon balsamic vinegar dressing for the salad

15. Taco Salad (100 Calories)

1-1/2 oz. ground turkey cooked with a small amount of cooking spray and a small amount of taco seasoning 
1 tablespoon salsa
1 garden salad (see garden/spinach salad recipe) 
2 slices avocado 
Assemble tossed salad, top salad with cooked ground turkey, salsa and avocado.

16. Ham, Fruit and Nuts (100 Calories)

4 slices lean deli ham 
1/2 apple
2 macadamia nuts

17. Cheese, Grapes and Nuts (100 Calories)

1 oz. fat-free or light mozzarella string cheese
1/3 cup grapes 
6 peanuts

18. Skim Milk and Nuts (100 Calories)

6 oz. skim milk 
2 macadamia nuts or 3 almonds or
6 peanuts

19. Wine, Cheese and Olives (100 Calories)

4 oz. glass of wine 
1 oz. fat-free or light cheese
6 olives

20. Hot Dog (100 Calories)

1/2 soy hot dog 
1/2 6-inch tortilla (use like a bun) 
2 tablespoons guacamole

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