The Sonoma Diet: 10 Snack Ideas

The Sonoma Diet is based on whole foods with a Mediterranean twist. Weight loss comes from eating appropriate portions of protein, fruits, vegetables, and whole grains. The Wave 1 portion of the diet kicks off weight loss, while Wave 2 facilitates weight loss over time. The Sonoma Diet emphasizes 10 foods with exceptional nutritional value that should be eaten on a regular basis. These power foods are almonds, bell peppers, blueberries, broccoli, grapes, olive oil, spinach, strawberries, tomatoes, and whole grains. Snacks for the Sonoma Diet draw from this list of power foods. Here are 10 snack ideas for Wave 1 and Wave 2 of the Sonoma Diet.

1. Almonds

Almonds are a Sonoma power food and a good source of healthy fats that can help you control your hunger. Almonds are calorie dense, so it is important to pay attention to portion control. You may have 11 almonds for a snack on Wave 1 and Wave 2.

2. Grape Tomatoes and Peanuts

Tomatoes are another power food, full of vitamin C and lycopene, an antioxidant that may reduce your risk of certain cancers. Peanuts, like almonds, are calorie dense and should be counted for portion control. One serving is 28 peanuts. This is a great Wave 1 snack.

3. Peanuts and Sliced Cucumber with Spreadable Cheese Wedge

Cucumber paired with cheese and 14 peanuts is a Wave 1 low calorie snack with a lot of staying power. The fat from the peanuts and the protein from the cheese wedge prolong the feeling of satiety. Red bell peppers may be substituted for the cucumber.

4. Celery with Peanut Butter

The fat and protein in 2 tbsp. of peanut butter is more slowly digested than the celery to help make you feel full. Peanut butter is relatively high in calories, making this a Wave 2 snack.

5. Baby Carrots and Spreadable Cheese Wedge

Baby carrots are a great source of vitamin A. The cheese provides protein and satiety. Carrots are a Wave 2 snack.

6. Hummus on a Whole Wheat Pita

Hummus is a garbanzo bean dip made with garlic, olive oil and tahini. Spread 2 tbsp. hummus on a whole wheat pita and top it with sliced cucumber, bell peppers, or spinach. This is a Wave 2 snack.

7. Broccoli Florets with Cheese

Appropriate for Wave 2 snacking, broccoli is a power food that is packed with fiber, vitamin C, folic acid, and calcium.

8. Fresh Blueberries and Yogurt

Blueberries are another power food and an important source of vitamin C, fiber and antioxidants. Fat-free plain yogurt provides calcium and protein, and is a great Wave 2 snack choice.

9. Tortilla Roll-Up

Top a small whole wheat tortilla with ¼ cup shredded mozzarella and chopped broccoli. Microwave until the cheese melts. Roll-up the tortilla and enjoy a filling, high-calcium snack on Wave 2.

10. Whole Wheat Pita with Red Bell Peppers

Spread plain fat-free yogurt over half of a whole wheat pita. Top with diced cucumbers and roasted red bell peppers. Pita bread is allowed for Wave 2 snacking.




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