Now that you're eating three healthy meals a day, it's time to take a look at your snacking habits. Snacking is the 'bridge'
between meals. In fact, people who have the most success with weight loss long-term, eat three meals and one or two planned
snacks each day. So add one snack between breakfast and lunch and add the other between lunch and dinner. Note: You can skip
one of your between meal snacks and eat it after dinner if that better fits your lifestyle.
The goal is to have two healthy and planned snacks 150 calories each every day. Here are seven healthy snack ideas that you can mix and match.
-100-calorie bag of popcorn and 8 ounces of low sodium V8
-1 1/2 Tablespoons of peanut butter with celery for dipping
-1 small pear or apple and 1 pice of string cheese
-6 ounces of low-fat plain yogurt and 1/2 cup berries
-35 to 40 pistachios
-4 ounces of low-fat cottage cheese and 4-ounce fruit cup (in its own juice)
-1/4 cup of hummus and 5 ounces of baby carrots
And just in case you're getting tired of the meal selections from Month 1, here are seven more breakfasts, lunches and dinners. (Please note: The dinners in this round are for the family -- each meal is four servings, one serving is 450 calories).
MORE BREAKFASTS MENUS
BREAKFAST #1: Breakfast Pizza Pita
2 large eggs
1 cup mushrooms, sliced
2 Tbsp. pizza sauce
1/4 cup shredded part-skim mozzarella cheese
1 4-inch whole wheat pita
Serving directions: Scramble eggs with mushrooms, pizza sauce and cheese. Slice pita in half and stuff with egg mixture.
BREAKFAST #2: Waffles and Sausage
2 frozen whole-grain waffles
1 Tbsp. 100 percent fruit spread
1 small turkey or soy breakfast sausage link
Serving directions: Toast waffles and top with fruit spread. Enjoy sausage and grapefruit on the side.
BREAKFAST #3: Strawberry Walnut Oatmeal
1 packet instant plain oatmeal
1 cup strawberries, sliced
1 oz. walnuts, chopped
Serving directions: Make oatmeal with hot water. Top with berries and nuts.
BREAKFAST #4: Tropical Breakfast Blender
1 cup skim milk
3/4 cup pineapple chunks
1/2 cup raw old fashioned oatmeal
2 Tbsp. sweetened flaked coconut
Serving directions: Blend all ingredients in a blender until smooth.
BREAKFAST #5: Banana Berry Cottage Cheese
1/2 tsp. vanilla extract
1/2 cup low-fat cottage cheese
1 medium banana, chopped
3/4 cup raspberries
1/4 cup raw old-fashioned oatmeal
Serving directions: Stir vanilla into cottage cheese. Top with banana, berries and oatmeal.
BREAKFAST #6: French Toast with Cinnamon-Sugar Apples
1 large egg
1 large egg white
2 slices whole-grain bread
1 medium apple, chopped (skin on)
1 tsp. cinnamon
2 tsp. packed brown sugar
Serving directions: Beat together egg and egg white. Dip bread into egg mixture. Cook in a nonstick skillet until lightly browned on both sides. Microwave chopped apples, cinnamon and sugar for 2 minutes. Top French toast with warm apples.
BREAKFAST #7: Quick Stop -- McDonald's
Pack of sliced apples
NEXT: Week 6
MORE LUNCHES MENUS
LUNCH #1: Santa Fe Burritos
3/4 cup low-fat refried beans
1 whole-wheat tortilla
1/4 cup canned green chilies
1/4 cup shredded Cheddar cheese
1/2 cup tomato salsa
1/2 cup lettuce or spinach, chopped
Serving directions: Warm beans in microwave for 2 minutes. Spread hot beans on tortillas and top with chilies, cheese, salsa and lettuce.
LUNCH #2: Cheese and Pear Plate
1 1/2 oz brie cheese
5 whole grain crackers (such as Ry Krisp)
1 large pear
Serving directions: Spread Brie on crackers and pear and enjoy.
LUNCH #3: Fig and Feta Spinach Salad
5 figs, chopped
1 oz. feta
1 1/2 Tbsp. pine nuts
3 cups baby spinach
2 Tbsp. low-fat balsamic vinaigrette
Serving directions: Toss all ingredients.
LUNCH # 4: Cucumber Hummus Wrap
1/2 cup hummus
1 whole-wheat tortilla
1 cup cucumber, sliced
1/2 cup chopped tomato
2 Tbsp. shredded part-skim mozzarella
Serving directions: Spread hummus on tortilla. Top with cucumber, tomato and cheese, and then roll up.
LUNCH #5: Tuscan Artichoke Pita
1/3 cup canned white beans, rinsed and drained
1/2 cup canned artichokes, rinsed and drained
1 tsp. dried rosemary
1 Tbsp. olive oil
1 whole-wheat pita
Serving directions: Mix beans, artichokes, rosemary and olive oil. Slice pita in half and stuff with bean mixture.
LUNCH #6: Ranch-Style Tuna Salad Sandwich
1 3 oz. pouch tuna
2 Tbsp. low-fat Ranch salad dressing
1/4 cup chopped celery
2 slices whole-grain bread
Serving directions: Mix tuna with dressing and celery. Serve on bread.
LUNCH #7: Quick Stop -- Burger King
Jr. Whopper (no cheese or mayo)
Side salad (no croutons)
1/2 packet fat-free Ranch dressing
MORE FAMILY DINNERS
FAMILY DINNER #1: Italian Sausage and Cheese Pasta
4 cups cooked whole-wheat pasta
8 cups baby spinach
1 3/4 cups spaghetti sauce
3 Italian precooked chicken sausages, sliced (Hans or Amy's)
3/4 cup shredded part-skim mozzarella
Serving directions: Sauté spinach, sauce and sausages about 8 minutes. In large bowl, mix warm noodles with sausage mixture. Top with cheese.
FAMILY DINNER #2: Mexican Pita Pizzas
4 whole-wheat pitas, split
3 cups canned low-fat refried beans
1/2 cup shredded Cheddar
4 cups shredded lettuce
2 cups diced tomatoes
2 oz. can black olives, drained
1/2 cup salsa
Serving directions: Preheat broiler. Put pita on baking sheets. Toast pita under broiler for 3 minutes. Warm beans in microwave. Spread beans on pita. Sprinkle with cheese. Finish under broiler until cheese melts, about 3-5 minutes more. Top with lettuce, tomatoes, olives and salsa.
FAMILY DINNER #3: Pasta with Chicken and Broccoli in Peanut Sauce
4 cups whole wheat bow tie pasta
6 cups frozen broccoli
1/4 cup peanut butter
2 Tbsp. soy sauce
8 oz. precooked grilled chicken breast strips
Serving directions: Bring a pot of salted water to a boil. Add pasta and cook according to package directions. Drain and reserve 1/4 cup cooking water. Microwave broccoli. Mix peanut butter with soy sauce, reserved water and pasta. Stir broccoli and chicken into noodles.
FAMILY DINNER #4: Barbecue Burgers with Green Beans and Corn
4 frozen soy burgers
1/2 cup barbecue sauce
4 whole-wheat hamburger buns
4 small ears of corn
4 tsp. unsalted butter
6 cups frozen green beans
1 Tbsp. olive oil
1 Tbsp. lemon pepper
Serving directions: Warm burgers in a microwave or on a grill for about 5 minutes. Put barbecue sauce and burgers on buns. Microwave or grill ears of corn (about 8 minutes) and rub wth butter. Microwave green beans and toss with olive oil and lemon pepper.
FAMILY DINNER #5: Grilled Cheese with Turkey
12 oz. turkey breast
4 slices low-fat Swiss cheese
8 slices whole grain bread
6 cups raw vegetables (such as cucumber, baby carrots, celery)
6 Tbsp. low-fat ranch dressing
Serving directions: Spray a pan with cooking spray. Put turkey and cheese between bread and grill. Serve with raw veggies and dressing on the side.
FAMILY DINNER #6: Lemon-Butter Fish and Veggie Packets
16 oz. fish such as tilapia or halibut (fresh or thawed/frozen)
2 lemons, juiced (about 4 Tbsp.)
2 Tbsp. unsalted butter
1 lb. frozen mixed vegetables (such as broccoli, cauliflower, carrots)
4 cups cooked instant brown rice
Serving directions: Preheat oven to 375º F oven or warm up grill. Put fish, lemon juice, butter and veggies in foil packet. Crimp foil edges to tightly close. Bake in 375º F oven or on grill until fish is flaky, about 12 minutes. Serve lemon-butter fish and veggies on brown rice.