SNACKS

Light Yogurt:

Yoplait Light:
1 Container: 5 g protein, 100 cal

Dannon Light 'n Fit Nonfat Vanilla/RaspberryBlueberry
1 Container: 5 g protein, 80 cal

Bars:

Fiber One Oats and Peanut Butter Chewy Bar
Total: 3 g protein, 150 cal

Kashi Chewy Granola Honey Almond Flax
Total: 7 g protein, 140 cal

Special K Protein Meal Bar: Chocolate, Peanut Butter or Chocolate Chip
Total: 5 g protein, 180 cal

Kids Clif Bar:
Total: 3 g protein, 130 cal

Luna Bar:
Total: 10 g protein, 180 cal

Balance Bar:
Total: 15 g protein, 200 cal

Nature Valley Granola Bar:
Total: 2 g protein, 180 cal

Fruit:

Apple: (One medium Fuji)
Total: 1 g protein, 90 cal

Orange: (One medium, all varieties)
Total: 1 g protein, 60 cal

Banana: (One medium)
Total: 1 g protein, 100 cal

Grapefruit: (One medium)
Total: 1 g protein, 50 cal

Grapes: (25 red or green Thompson seedless)
Total: 1 g protein, 90 cal
Tip: Try them frozen. They taste almost like candy!

Blueberries: (1/2 cup)
Total: 1 g protein, 40 cal
Tip: Consider buying frozen berries. They are much less expensive and are nice on a hot day!

Strawberries: (1 cup)
Total: 1 g protein, 50 cal

Pineapple: (1 cup)
Total: 1 g protein, 80 cal

Watermelon: (1 cup)
Total: 1 g protein, 50 cal

Kiwi Fruit: (1 fruit)
Total: 1 g protein, 50 cal

Hard Boiled Egg:

1 egg including yoke
Total: 6 g protein, 80 cal
Tip: Consider eating 2 egg whites instead of the yoke. Each egg white has only 20 calories and 4 grams of protein.

Dried Fruit and Nuts:

Dried Cherries: (1/3 cup)
Total: 2 g protein, 160 cal

Dried Blueberries: (1/3 cup)
Total: 2 g protein, 150 cal

Dried Apricots: (1/2 cup)
Total: 0 g protein, 160 cal

Slivered Almonds: (1/4 cup)
Total: 6 g protein, 160 cal

Sunflower Seeds: (1/4 cup)
Total: 6 g protein, 170 cal

Veggies

Carrot Sticks: (1 cup = 2 medium carrots)
Total: 1 g protein, 50 cal

Cucumber: (1 cup = 1/2 cucumber cut up)
Total: 0 g protein, 20 cal

Green Beans: (1 cup)
Steam ahead the night before then take them as a snack the next day.
Total: 2 g protein, 30 cal

Cherry Tomatoes: (1 cup)
Total: 1 g protein, 30 cal

Bell Pepper (red/yellow/green): (1 cup = 1/2 medium pepper cut up)
Total: 1 g protein, 30 cal

Jello:

Sugar free pudding snacks:
Total: 0 g protein, 60 cal

Sugar free gelatin:
Total: 0 g protein, 5 cal

100 Calorie Snack Packs:

There are many varieties out there to choose from! (Protein will vary, 100 cal each)

Cottage Cheese and Fruit:

1/2 cup nonfat cottage cheese (14 g protein, 80 cal), 1/2 cantaloupe (1 g protein, 40 cal). Try substituting other kinds of fruit!  
Total: 15 g Protein, 120 Cal

Tortilla and Salsa:

Flour tortilla (3 g protein, 90 cal)
1 tbsp. light cream cheese (2 g protein, 70 cal)
1 tbsp. salsa (1 g protein, 10 cal)
  Total: 6 g Protein, 170 Cal

Tortilla and Honey:

Flour tortilla (3 g protein, 90 cal)
1 tbsp. light cream cheese (2 g protein, 70 cal)
1 tbsp. honey (0 g protein, 60 cal)
  Total: 5 g Protein, 220 Cal

Rice Cake and Salsa:

1 Rice Cake (0 g protein, 20 cal)
1 tbsp. light cream cheese (2 g protein, 70 cal)
1 tbsp. salsa (1 g protein, 10 cal)
  Total: 3 g Protein, 100 Cal

Rice Cake, PB and Honey:

1 Rice Cake (0 g protein, 20 cal)
1 tbsp. peanut butter (4 g protein, 100 cal)
1 tbsp. honey (0 g protein, 60 cal)
  Total: 4 g Protein, 180 Cal

Please send us your ideas!

If you have a good snack or recipe that you think others would like, please email the doc at doc@mydocsdiet.com