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  • Melissa McLane

“Magic” Snacks Cheat Sheet



Snacks:

  • ½ cup edamame beans, 2oz (60g) ham slices

  • 2T almond butter, ½ cup celery—optional: sprinkle 1T chia seeds in almond butter

  • 1 slice high fiber toast, ¼-½ cup squash on top of toast, sprinkle 1oz (30g) feta or goat cheese, top with favorite herb—eat open-faced

  • 2oz (60g) pulled chicken, ½ cup avocado—mixed together

  • 2 slices quality deli turkey, 1T mayo, ½ cup cucumber & tomato—roll up and eat

  • ½ cup sardines mashed with a fork, 1T mayo, ½ cup celery diced—mix and enjoy!

  • ¼ cup black beans, ¼ cup salsa, ½ cup avocado

  • ½ cup raspberries, ½ cup cottage cheese

  • ½ cup high-fiber crackers, 2T almond butter

  • 1oz cheddar cheese, ½ pear, 12 almonds

  • ½ cup sweet potato, ¼ cup full-fat plain yogurt or sour cream

  • 1½ cup squash, 1T butter, 1T ground flax seed sprinkles on top

  • ½ cup roasted chickpeas, with cinnamon

  • 2T cashew butter, ½ banana, ¼ cup dry oatmeal—mix and enjoy!

  • ½ apple, 2T almond butter, chia seeds sprinkled on top

  • 1 tomato cut into slices, ½ cup mashed avocado layered on top, 1oz (30g) shredded cheese sprinkled as final layer—broil on baking sheet for a couple minutes

  • ½ cup hummus, ½ cup celery or carrots, a small handful of high-fiber low carb crackers

  • 1 hardboiled egg sliced on low carb crackers or high-fiber bread, 1T mayo

  • 2T shredded coconut, ¼ cup dry oats, ½ banana—mix together and enjoy!

  • 1 pear, 12 almonds

  • ½ cup almond milk, 2T seed mix (chia, hemp, flax), ½ cup berries—all mixed in a bowl

  • ½ cup roasted green peas with 2T olive oil quinoa tabbouleh (1/2 cup cooked quinoa, 2T chopped onion, ½ diced tomato, 1- 2T olive oil, 1/2T fresh squeezed lemon, 1T feta cheese and mint, salt and pepper to taste)

  • ½ cup cooked whole grain pasta of choice (like brown rice, red lentil or whole wheat), 2T basil pesto, 2oz fresh mozzarella cheese—mix together and enjoy warm or cold!

  • ½ cup cooked lentils of choice, ¼ cup full-fat sour cream or tahini

  • ½ cup plain yogurt, ½ cup berries of choice, ground flax seeds mixed in

  • ½ cup homemade trail mix with almonds, cashews, sunflower seeds, raisins, and some dark chocolate nibs

  • ½ cup bell peppers sliced, wrapped in 2oz (60g) prosciutto with a side of 5 olives


Produce:

  • 1 small butternut squash

  • 2 avocados

  • 1 medium cucumber

  • 2 small containers raspberries (or buy frozen berries, often cheaper)

  • 2 medium tomatoes

  • 2 pears

  • 1 banana

  • 1 small apple

  • 1 bunch celery

  • 1 medium carrot (optional)

  • 1 bell pepper

  • 1 small sweet onion

  • 1 lemon

  • 1 medium sweet potato

  • 1 package fresh herb like sage, mint or basil (optional)


Bulk Bins:

  • 24 (about ¼ cup) raw almonds

  • Trail mix—mix of your choice of nuts with VERY SMALL amounts of optional raisins or cranberries and dark chocolate nibs that you can eat in ½ cup servings

  • ½ cup flax seeds (whole or ground)

  • ½ cup hemp seeds (optional)

  • ½ cup chia seeds

  • ½ cup dry oatmeal (steel cut)

  • ¼ cup dry quinoa

  • ¼ cup dry pasta of choice (low carb)

  • ½ cup dry lentils (soaked and sprouted and cooked)

  • ¼ cup shredded coconut


Deli Counter. Purchase the highest quality meats as possible:

  • 2oz (60g) ham slices (2-3 thick slices)

  • 2oz (60g) prosciutto slices (or small package)

  • 2oz (60g) deli roasted turkey slices (2-3 thick slices)


Dairy & Refrigerated Section:

  • 1Lb (450g) container organic full-fat yogurt or sour cream

  • 1 small stick butter, from grass-fed cows

  • 1 small container organic cottage cheese

  • 1 egg (sometimes you can buy individual eggs if your grocer has local eggs to sell)

  • 1 X 32oz (1 liter) container unsweetened, plain almond milk (you will find a larger selection of non-dairy milks in the non-refrigerated section in some stores)

  • 1 small container hummus


Frozen Section:

  • 1 small package green peas

  • 1 small package edamame beans

  • 1 small package organic frozen berries (optional if you can't get fresh)


In the Aisles:

  • Small container peanut butter (No Sugar / with minimal ingredients ie. only peanuts)

  • Small container almond butter (No Sugar / with minimal ingredients ie. only almonds)

  • 1 package wild-caught sardines

  • 1 small can black beans (no salt added)

  • 1 small jar salsa of your choice

  • 1 small jar basil pesto (preferably fresh with minimal ingredients or preservatives)

  • 1 small jar olive oil-based mayo

  • 1 small loaf of high-fiber low carb bread (4g+fiber/slice)

  • 1 small box high-fiber low carb crackers (4g+fiber/serving)

  • 1 small bottle of extra virgin olive oil

  • Organic ground cinnamon (Optional)

  • 5 olives of your choice

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