Healthy Snack Plan: Week 3


DAY 1

Morning Exercise

Pre-Workout Snack: 1 tbsp peanut butter.
Daily Exercise

Breakfast

1 cup Fiber one cereal with ½ cup skim milk and ½ cup berries

Snack (Mid-Morning)

½ cup 0% cottage cheese, and 1 Glenny’s 100 Calorie Brownie

Lunch

6oz salmon or tuna – on mixed salad greens and veggies, or with 2 cups of steamed veggies.

Afternoon Snack

1 Glenny’s 1.3 Oz. Soy Crisps

Dinner

5 oz grilled chicken breast, 2 cups mixed roasted vegetables (toss with tarragon and garlic powder and roast at 400 till crisp

Night Snack

1 Glenny’s 100 Calorie Healthy Slim1 Bar

DAY2

Morning Exercise

Pre workout snack
1 tbsp peanut butter
Daily Exercise

Breakfast

5 egg whites scrambled with 1 slice non fat cheese. 1 0% greek yogurt

Snack (Mid-Morning)

1 Glenny’s 100 Calorie Brownie and a glass of chocolate milk (mix 1 cup skim milk with 2 tbsp unsweetened cocoa powder and sweetener to taste – drink hot or cold. You can add 2 tsp instant coffee granules for a little kick.)

Lunch

1/3 cup hummus with 1 cup mixed vegetables to dip. 1 cup edemame in pods
(alternatively you can use 1 0% Greek yogurt mixed with French onion soup mix instead of hummus)

Snack (Afteroon)

1 Glenny’s 1.3 Oz. Soy Crisps

Dinner

4 oz grilled chicken breast, stir fried with 2 cups mixed veggies and a light seasoning of herbs

Snack (Night)

1 Glenny’s 100 Calorie Healthy Slim1 Bar

DAY 3

Morning Exercise

Pre workout snack: 1 total 0% Greek yogurt (sweetened as you wish)
Daily Exercise

Breakfast

1 tbsp peanut butter on whole grain English muffin. 5 scrambled egg whites.

Snack (Mid-Morning)

1 Glenny’s 100 Calorie Brownie, 12 almonds

Lunch

Mixed salad (get a wide variety of veggies in there) with 1 4 oz can tuna packed in water, vinaigrette made with balsamic vinegar & Dijon mustard and 1 tsp ground flaxseed.

Snack (Afteroon)

1 Glenny’s 100 Calorie Healthy Slim1 Bar and 12 almonds

Dinner

6 oz wild salmon, grilled with 1 small sweet potatoe

Snack (Night)

1 Glenny’s 1.3 Oz. Soy Crisps

DAY 4

Morning Exercise

Pre workout snack: 1 hard boiled egg
Daily Exercise

Breakfast

½ cup 5 minute oatmeal. 1 0% greek yogurt

Snack (Mid-Morning)

1 Glenny’s 1.3 Oz. Soy Crisps

Lunch

1/3 cup hummus with 1 cup mixed vegetables to dip

Snack (Afteroon)

1 cup edemame in pods,
1 Glenny’s 100 Calorie Brownie

Dinner

Pizza: 1 small whole wheat pita topped with tomato sauce, 1 ox reduced fat mozzarella, vegeatbles (unlimited) and 1 tbsp Parmesan cheese, broiled

Snack (Night)

1 Glenny’s 100 Calorie Healthy Slim1 Bar. and 1 sugar free hot cocoa

DAY 5

Morning Exercise

Pre workout snack: 1 string cheese, coffee
Daily Exercise

Breakfast

1 whole egg and 4 egg whites, scrambled. 1 cup 0% cottage cheese.

Snack (Mid-Morning)

1 Glenny’s 100 Calorie Brownie and 6 almonds

Lunch

Cook 4-5 oz lean ground turkey (weight when uncooked), with condiments of choice, fill two crisp lettuce leaves with turkey, shredded lettuce and tomatoes and 1 tbsp (total) parmesan cheese. Roll up and eat.

Snack (Afteroon)

1 Glenny’s 1.3 Oz. Soy Crisps

Dinner

5 oz salmon and 2 cups roasted vegetables

Snack (Night)

1 Glenny’s 100 Calorie Healthy Slim1 Bar.

DAY 6

Morning Exercise

12 almonds
Daily Exercise

Breakfast

½ cup (dry) 5 minute oatmeal. 5 scrambled egg whites

Snack (Mid-Morning)

1 Glenny’s 1.3 Oz. Soy Crisps

Lunch

Mixed salad (get a wide variety of veggies in there) with 1 5 oz can tuna packed in water, vinaigrette made with balsamic and flaxseed oil.

Snack (Afteroon)

1/2 tbsp peanut butter on a 1 Glenny’s 100 Calorie Brownie, 1 cup skim-milk

Dinner

2 cups spaghetti squash topped with tomato sauce, 4 oz ground turkey and mixed veggies and 1 TBSP parmesan cheese.

Snack (Night)

1 Glenny’s 100 Calorie Healthy Slim1 Bar.

DAY 7

Morning Exercise

4 hard boiled egg whites
Daily Exercise

Breakfast

Baked French toast: (recipe serves two) In a bowl combine 6 slices light wheat bread with 1 cup egg beaters and ¼ cup fat free evaporated milk (not sweetened condensed). Add sweetener and nutmeg/cinnamon to taste mix well and allow to soak for at least 1 hour. Spray a small baking dish (preferably glass) with Pam and pour mixture in. bake till golden. Serve with sugar free syrup.

Snack (Mid-Morning)

1 0% greek yogurt topped with half a cup berries

Lunch

1 Glenny’s 1.3 Oz. Soy Crispswith 1/3 cup hummus, and 1 cup baby carrots

Snack (Afteroon)

1 Glenny’s 100 Calorie Brownie, 12 almonds

Dinner

Meatloaf and tossed green salad. Meatloaf (serves two) 12 oz ground lean beef or turkey, 1 egg whites, ½ cup tomato sauce, ½ cup ground oatmeal, red pepper flakes, worstechire sauce, garlic salt and herbs to taste. Mix together, press into loaf pan and cover with 1 TBSP parmesan and bake at 350 until well done.

Snack (Night)

1 Glenny’s 100 Calorie Healthy Slim1 Bar.

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