Options less than 150 calories for when the rumbles kick in between meals!

Snacking between meals is not necessary for healthy eating but it can be beneficial in maintaining blood sugar levels and energy, which will prevent poor meal decisions and over eating.  Also for athletes smart controlled snacking around training sessions can be beneficial to performance and recovery.

This is a basic guide to common snack options and simple choices under 150 calories!

This will help with making smarter snack choices and understanding the calories in certain food items. This guide will help you get the most out of your food! You never need to be hungry!

So many more options we could add, its only limited by your imagination and local supermarket! J


.7 Grapes   .Small Apple   .½ Medium bananas   .1 large slice of melon  . 1 Satsuma  . 6 cherries  . I medium pear   .1 medium kiwi   . 25 grams Smoked salmon   . Half a grapefruit   . a handful of blueberries or raspberries   . 75 grams raw carrot with a tablespoon of guacamole  . 1 square of chocolate  .1 tsp honey with 2 tablespoons fat free yogurt  . 1 oatcake   . 7 almonds   . 2 brazil nuts   .1 tablespoon low fat humus on 1 wholegrain cracker


Medium apple  . Medium banana  . 14 grapes   . Medium egg boiled or poached  . 37. 5 grams tinned tuna in water  . 45 grams edamame beans   . 6 dried apricots  .10 hazelnuts  . 11 cashews   . 1 slice of granary toast with 1 tsp peanut butter   . 1 medium skinny cappuccino   . 25 pistachios   . 1 mini pita with 1 tablespoon of  low fat cottage cheese   . Large cup veggie soup   . Naked banana bread bar


10 medium strawberries   . 1 medium banana with 1 teaspoon of peanut butter   . 4 pieces of dried mango  .1 handful of almonds (plain)   .2 rings of pineapple   . 125g pot low fat fruit yoghurt   .6 tablespoons of fruit salad   . 50g pot of low fat hummus with vegetable sticks e.g. carrot, cucumber, peppers (red, yellow, green), celery   .200ml glass of low fat milk   .1 thin slice of brown soda bread with 1 thin slice of smoked salmon & 15g of low fat cream cheese   . 250ml glass fruit juice   .30g roasted pumpkin seeds   .2 large squares chocolate   .2 multiseed crackers with 1 thin slice of chicken or turkey & 15g light salad cream  .1 mini wholegrain pita filled with 1 small tin tuna (spring water, drained), 1 tablespoon of extra light mayo & 1 tablespoon of sweetcorn   . 1 slice of granary toast with 1 slice (30g) of low fat cheddar , ¼ tsp of butter   . 100 grams of sweet potato ( small baked sweet potato) with 60 grams or light cottage cheese, spring onion (herb, pepper, spices to taste)   . 40 grams of oats made with water – cinnamon to taste   .  Trail mix 22 – 25 grams ( half a tube of a brand like Wyldsson )   . 1 tablespoon cashew butter and small apple sliced   .  2 poached or boiled eggs   .  170 grams of total fat free , ½ tablespoon honey and 25 grams blueberries   .  100 grams of chicken fillet skinless baked or pan fried in herbs/spices with no oil   . 50 grams of feta cheese with 2 stalks of celery   .  Total fat free 150 grams , 25 grams blueberries and tablespoon omega seed mix .


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