Small meals vs. Snacks?

Okay so a lot people are busy training, working, being a mom, wife, etc. and often don't have time to eat full on meals. Small meals or snacks with a balanced ratio of fat, carbohydrates, and protein are the best way to keep your metabolism going throughout the day. But most people have no clue what that looks like or are rather stuck in the same old rut of eating the same foods everyday.
Pre or post workout, these balanced snacks/mini meals will keep you going mid morning, mid day, lunch, or evening for around 250 calories! My favorite is the maple "soy" milk and peanut butter crackers.

Tortilla Chips with Cheese. Spread a 1-ounce bag baked tortilla chips (or 18 baked tortilla chips) on a microwave-safe plate. Top with 1/4 cup reduced-fat shredded cheese. Heat 45 seconds to 2 minutes in microwave (watch) until melted.

Apple with Peanut Butter. Have 1 apple topped with 1 tablespoon peanut butter. Drink 1 cup fat-free milk.

Applesauce combo. Have 1 convenience-size single-serving container of unsweetened applesauce. Serve with 30 peanuts , 1-2 tbsp melted nut butter , or 1/3 cup greek yogurt mixed in.

Banana and Chocolate Dip. Prepare a dip using 3 tablespoons fat-free sour cream, 1/4 teaspoon vanilla extract, and 2 tablespoons chocolate syrup. Serve with 1 sliced banana. Spear each banana slice with a toothpick for dipping fun. * Can also use caramel sauce

Pears Drizzled with Chocolate. Open a can of pear halves packed in juice or water. Serve 1 canned pear half drizzled with 1 1/2 tablespoons chocolate syrup and topped with 1 tablespoon chopped walnuts. Serve with 1 cup fat-free milk. * Can also use honey instead of chocolate

Raisin-Nut Cluster. Mix 2 tablespoons raisins with 1/4 cup chopped walnuts, 1 tablespoon honey, and 1 teaspoon maple extract. Top with 1/2 teaspoon granulated sugar. Place in a small paper cup and freeze. Serve slightly thawed.

Frozen Grapes. Put 1 1/2 cups grapes in the freezer for several hours. Eat right out of the freezer — Serve with 1 string cheese stick.

Pita and Hummus. Dip a 5-inch-diameter whole-wheat pita (check label and have 100 calories worth) into 1/3 cup hummus. Have 1/2 cup cucumber slices or other vegetable on the side.

Instant Chili. Prepare 1 cup Fantastic Foods Cha Cha Chili (or other instant bean dish for 250 calories) according to package directions.

Banana Smoothie. In a blender, combine 1 small, ripe banana, 1 ice cube, and 2 teaspoons honey with 1/2 cup fat-free milk and 1/2 cup low-fat plain yogurt.
Fruit and Granola Bar or Kashi and Nuts. Your choice of any Luna or kashi bar with 1/8 cup pistachios (about 10).

Waffle with Peanut Butter. Toast 1 whole-grain waffle and top with 1 1/2 tablespoons peanut butter.

Cottage Cheese and Fruit. Have 1/2 cup 1% cottage cheese with 1/2 cup cut fruit, any variety, OR choose 1 Breakstone's Cottage Cheese Doubles (prepackaged snack with cottage cheese on one side and fruit on the other).

Tangy Treat- Have 6 ounces pineapple juice (easy to find in some vending machines) with 1 Wasa crispbread cracker and 1 string cheese stick.

Café au Lait and Muffin. Mix 1 cup brewed coffee with 1 cup fat-free milk and 1 teaspoon sugar. Serve with 1 mini blueberry muffin (such as Hostess Snack Cakes mini blueberry muffins).

Apricots and Crackers. Have 6 dried apricot halves with three 2 1/2-inch graham cracker squares topped with 1 1/2 tablespoons almond butter.

Fruit, Cheese, and Nuts. Serve 1 ripe medium pear or 1 medium apple with 1 string cheese stick. Toss in 6 whole almonds.

Maple Milk and Crackers with Peanut Butter. Heat 1 cup fat-free milk and stir in 1 teaspoon maple syrup. Serve with 2 Wasa crispbread crackers each topped with 1 teaspoon peanut butter.

Fruit with Toasted Nuts. Serve 2 cups cut fruit, any variety, topped with 2 tablespoons toasted chopped walnuts.

Mini Pizza. Split 1 whole-wheat English muffin, top with 1/3 cup spaghetti sauce and 1 string cheese stick, sliced up. Bake in toaster oven until cheese is melted, about 3 to 5 minutes.

In good health,
LC