In the Body for Life Diet, you’re supposed to eat 6 small meals a day. Each meal should consist of equal portions of protein and complex carbohydrates (about the size of your fist or a deck of cards). Vegetables are eaten freely and fat consumption is limited. Since balanced and regular eating is the foundation, snacks are just as important as the three traditional meals. To stay motivated and on track, try out these 6 delicious snack ideas:
1. Tofu Salad
Cut up one portion of extra firm tofu into cubes. Heat a non-stick pan with cooking spray and gently cook all sides of the tofu, seasoning with salt, pepper, garlic and onion powder. Mix in a bowl with one portion brown rice. Add the following chopped vegetables: tomato, fresh basil, zucchini and fresh spinach. Mix in a dash of rice wine vinegar and enjoy.
2. Scrambled Eggs and Toast
Who says eggs are only for breakfast? This savory dish can be enjoyed any time of day. Toast a piece of high fiber, whole grain bread. Heat a non-stick pan with cooking spray and add 3 egg-whites, stirring to scramble. Mix in ½ a diced tomato, 2 chopped mushrooms, 1 diced green onion, 1 chopped clove of garlic, salt and pepper. Once all items are fully cooked, spread the egg mixture over the slice of toast and enjoy.
3. Chef’s Salad
Shred 2 cups of green leaf lettuce into a large bowl. Add the following chopped veggies: ½ tomato, cucumber, 1 medium carrot, red onion and ½ bell pepper. Next, on one side of the bowl, place a ½ serving scoop of cottage cheese; on the other a ½ portion of turkey breast. Top with a mixture of balsamic vinegar, 1 tsp. olive oil and dried spices like thyme, basil and rosemary.
4. Chicken Pita Nachos
Cut one whole-wheat pita into small triangles. Top with one serving of shredded chicken and a homemade salsa made of diced tomato, onion, garlic, cilantro, lime juice, salt and pepper. Sprinkle with a tiny pinch of reduced fat parmesan cheese and bake in the toaster oven until everything is warm and the pitas are crispy.
5. Yogurt Parfait
Start out by toasting rolled oats in a dry hot pan for 5 minutes and let cool. Using a tall, clear glass create a layered parfait by adding the following items one after another: ¼ serving Greek yogurt (15 to 18 grams of protein per serving), fresh sliced strawberries, toasted rolled oats, yogurt, blueberries, oats, yogurt, raspberries and oats. Sprinkle artificial sweetener or a tiny drizzle of fresh honey on top for a sweet treat.
6. Cheese and Crackers
Spread one serving of whole-wheat crackers with a thin layer of fat-free Dijon mustard. Next, cut one serving (approximately 4 slices) of veggie salami into halves. Layer each cracker with a folded piece of the soy salami and sprinkle a few shreds of reduced-fat cheese on top (not using more than 1/8 of a cup of cheese for all the crackers). Place all the crackers in a toaster oven or microwave and heat until the cheese is just melted.