Clean Eating 3rd Snack Ideas

Clean Eating 3rd Snack Ideas

( 1-2 hours past dinner)

(3rd Snack is IF calories and time allows. Don't eat 2 1/2 hours before bed)

1) 8 triscuits (140) Laughing cow low fat swiss cheese (30)

2) 2 scoops whey w. water (260)

3) 1 1/2 cup Kashi Go Lean Crunch w. 1 cup skim milk (360)

4) 4 oz pork loin w. 1 cup peas (240)
5) 1 stick string cheese (80), 1 cup Kashi (190), 1 cup skim milk (90)
6) 1 cup HM chicken noodle soup (100)

7) fruit smoothie w/ water (210)

8) 2 cups baked HM apple crisp (250)

9) peaches on the grill (90) Greek yogurt and honey topping (70)

10)

Yogurt smoothie with a banana and all natural peanut butter

Let's Get Healthy!

Coach Tia Hurt

Clean Eating 2nd Snack Ideas

Clean Eating 2nd Snack Ideas

(2 1/2 - 3 hours after lunch)

1) 2 slices whole wheat toast w. 2 tbsp peanut butter (380)

2) 1 Banana, 1 Pure Protein Bar (290)
3) 2 scoops whey shake w. water (or protein) (220)4) 1 Medium Apple, 1 Pure Protein Bar (290)
5) 1 pure protein bar, 1 tbsp peanut butter (290)6) 1 Banana (100) 1

multi- grain tortillas (60), 4 oz turkey breast (140)

7) 6 oz Chicken Breast w. Marinara (280), 1 cup spinach salad w. ff dressing (150), 8) 10 large green olives (100), 1 cup cooked green beans (50)
9) 3 oz turkey breast(100) 1 multi-grain tortilla (60), 1/2 cup cottage cheese (80)

10) 1 1/2 cup Kashi Cinnamon Harvest (280), 1 cup skim milk (90)

It is a good idea to have the whey, protein bar or protein shake with in 30 minutes

after you have worked out.

Let's Get Healthy!

Coach Tia Hurt

Clean Eating 1st Snack Ideas

Clean Eating 1st Snack Ideas

(2 1/2 -3 hours after Breakfast)

1) 1 Banana 1 TBSP Peanut Butter (200)
2) 4 oz turkey (130), 1 whole wheat tortilla (50)
3) 1 TBSP Peanut Butter (100), 1 Banana (100)
4) 1 scoop protein shake, 1 scoop choc whey, 1 tbsp peanut butter water/ice (370)

5) 2 scoops whey with water (260)
6) 1 scoop Protein shake, 1 scoop chocolate Whey, flax seed, add water (270) (picture)

7) 3 oz grilled chicken salad w. balsamic (220)
8) 1 cup bran flakes w. 1 cup skim milk (240)
9) 2 cups salad w. veggies and 3 oz balsamic vinaigrette

10) 3/4 cup egg beaters (90), 3 slices turkey bacon (120)

The protein shake snacks is a good idea only after a workout. Protein should be eaten with in 30 minutes after a hard work out.

Let's Get Healthy!

Coach Tia

20 Protein balanced snacks:

20 Protein balanced snacks:

1. Natural peanut butter & apple slices
2. Whole grain toast topped with natural peanut butter and sliced bananas
3. Hummus and veggies on whole grain pita bread
4. Small handful of almonds (11) and fruit
5. Low Fat Yogurt and walnuts
6. Low Fat String Cheese and whole grain crackers
7. A hard boiled egg and veggie sticks
8. Tuna in water and whole grain crackers with veggie sticks
9. Low fat cheddar cheese and bean whole wheat quesadilla triangles
10. Low Fat Cottage cheese and cubed fruit
11. Edamame and whole grain crackers
12. Turkey, low fat cheese, and veggie wrap

13. Low Fat Laughing Cow cheese with veggies

14. veggie sticks and hummus

15. Low Fat Yogurt and fruit

16. Yogurt smoothie with a banana and all natural peanut butter

17. Reduced Fat Triscuit and hummus

18. Wasa crackers and Low Fat Laughing cow cheese

19. Caprese salad (Tomato, low fat mozzarella, basil, EVOO, balsamic vinegar, S&P)

20. Eggs in a basket with low fat cheese, cooked with EVOO (Egg cooked inside a whole grain bread)

Protein hleps you stay fuller longer because it takes longer to digest and it is important to eat with your fruits to slow down the break down of them.

All of the above are all with out high fructose corn syrup and as natural as you can get.

Wonderful healthy food!

ENJOY!

TIA

Jen's Hummus Recipe

This hummus has added roasted red peppers.

Ingredients:

2 cups canned garbanzo beans, drained
1/3 cup *tahini
1/4 cup lemon juice
1 teaspoon salt
2 cloves garlic, halved
1 tablespoon olive oil
1 pinch paprika
1 teaspoon minced fresh parsley

Directions:

1. Place the garbanzo beans, tahini, lemon juice, salt and garlic in a blender
or food processor. Blend until smooth. Transfer mixture to a serving bowl.

2. Drizzle olive oil over the garbanzo bean mixture. Sprinkle with paprika and
parsley.

Thanks Jen!

Enjoy,
Coach Tia

* How to make Tahini : white sesame seeds and olive oil (blog to follow) If you don't have this you can still make hummus with out it. You can add some extra flavoring if you wish or none at all.

If you have any recipes you would like to share your healthy recipe send it to me with a picture via email and I'll post it on her.

Nutritional Info

• Servings Per Recipe: 16
• Amount Per Serving
• Calories: 67.6

• Total Fat: 3.0 g
• Cholesterol: 0.0 mg
• Sodium: 94.7 mg
• Total Carbs: 9.0 g
• Dietary Fiber: 2.3 g
• Protein: 2.3 g

Mini Turkey Salsa Frittata

Mini Turkey Salsa Frittata

Ingredients

6 medium egg whites

4 medium whole eggs

Milk, nonfat, 1/4 cup

Shredded Cheddar Cheese, 1/2 cup

(can be replaced with Colby blend)

Ground turkey sausage, 93% lean, 7.5 oz

(can be replaced with meal starters breakfast sausage) Salsa, 1/4 cup 1/4 tsp Salt 1/4 tsp Pepper

Directions

Cook turkey sausage in skillet then drain juices and let cool for 5 minutes.
While cooking put all eggs in a bowl and whisk 1+ minutes
Add milk whisk 1 minute more.
Add cooked slightly cooled turkey , cheese, salsa and blend together.
Spray muffin cups 2 times with EVOO make sure to do it very well or your Frittata will stick.
With a 1/4 cup ingredient cup, scoop out mixture and put it into muffin cups. Make sure to get some of the ingredients that sank to the bottom of the mixing bowl. Once you have filled all 12 cups.

Put in the oven at 300 degrees for 15 - 18 minutes. Do not over cook. Once the Frittata puffs up (expands) it will only be 5 or 7 minutes until it is done.
Once done take out of the oven and put a pinch of cheddar cheese on top of each Frittata then let cool for 5-7 minutes.

Nutrition Facts
Servings Per Recipe: 12
Serving Size: 1 serving
Amount Per Serving

Calories		77.6
Total Fat		4.2 g
	Saturated Fat	1.8 g
	Polyunsaturated Fat	0.3 g
	Monounsaturated Fat	1.0 g
Cholesterol		77.4 mg
Sodium		188.8 mg
Potassium		69.3 mg
Total Carbohydrate		1.2 g
	Dietary Fiber	0.1 g
	Sugars	0.3 g
Protein		9.0 g

Calories per serving of Mini Turkey Salsa Frittata
25 calories of Honeysuckle White Lean Turkey Breakfast Sausage, Uncooked - 6 Serv Pkg, (0.63 oz)
22 calories of Egg, fresh, (0.33 medium)
18 calories of Cheddar Cheese, (0.04 cup, shredded)
9 calories of Egg white, (0.50 serving)
2 calories of Milk, nonfat, (0.02 cup)
1 calories of Salsa, (0.02 cup)

Enjoy

Coach Tia

SPINACH DIP

SPINACH DIP

1-10oz. frozen pkg. chopped spinach - thaw and squeeze water out

1 pkg. Vegetable Soup mix or Ranch powder mix

16 oz. Greek yogurt (substituted sour cream)

8 oz. homemade mayo (see previous post) (or you could do fat free cream cheese)

3 chives chopped small

1/2 cup finely shredded fat free or low fat mozzarella

Combine all ingredients, heat if desired and pour over chicken or fish for a very yummy meal or

eat with Triskets crackers. (You should only eat a few Tablespoons of this on your chicken.)

Let's Get Healthy,

Coach TIA

Nutrition Facts
25 Servings
Amount Per Serving
Calories		37.6
Total Fat		2.3 g
	Saturated Fat	0.5 g
	Polyunsaturated Fat	0.0 g
	Monounsaturated Fat	0.2 g
Cholesterol		2.6 mg
Sodium		57.7 mg
Potassium		31.5 mg
Total Carbohydrate		1.3 g
	Dietary Fiber	0.3 g
	Sugars	0.7 g
Protein		3.1 g

Jen's Hummus Recipe

This hummus has added roasted red peppers.

Ingredients:

2 cups canned garbanzo beans, drained
1/3 cup *tahini
1/4 cup lemon juice
1 teaspoon salt
2 cloves garlic, halved
1 tablespoon olive oil
1 pinch paprika
1 teaspoon minced fresh parsley

Directions:

1. Place the garbanzo beans, tahini, lemon juice, salt and garlic in a blender
or food processor. Blend until smooth. Transfer mixture to a serving bowl.

2. Drizzle olive oil over the garbanzo bean mixture. Sprinkle with paprika and
parsley.

Thanks Jen!

Enjoy,
Coach Tia

* How to make Tahini : white sesame seeds and olive oil (blog to follow) If you don't have this you can still make hummus with out it. You can add some extra flavoring if you wish or none at all.

If you have any recipes you would like to share your healthy recipe send it to me with a picture via email and I'll post it on her.

Nutritional Info

• Servings Per Recipe: 16
• Amount Per Serving
• Calories: 67.6

• Total Fat: 3.0 g
• Cholesterol: 0.0 mg
• Sodium: 94.7 mg
• Total Carbs: 9.0 g
• Dietary Fiber: 2.3 g
• Protein: 2.3 g

20 Protein balanced snacks:

20 Protein balanced snacks:

1. Natural peanut butter & apple slices
2. Whole grain toast topped with natural peanut butter and sliced bananas
3. Hummus and veggies on whole grain pita bread
4. Small handful of almonds (11) and fruit
5. Low Fat Yogurt and walnuts
6. Low Fat String Cheese and whole grain crackers
7. A hard boiled egg and veggie sticks
8. Tuna in water and whole grain crackers with veggie sticks
9. Low fat cheddar cheese and bean whole wheat quesadilla triangles
10. Low Fat Cottage cheese and cubed fruit
11. Edamame and whole grain crackers
12. Turkey, low fat cheese, and veggie wrap

13. Low Fat Laughing Cow cheese with veggies

14. veggie sticks and hummus

15. Low Fat Yogurt and fruit

16. Yogurt smoothie with a banana and all natural peanut butter

17. Reduced Fat Triscuit and hummus

18. Wasa crackers and Low Fat Laughing cow cheese

19. Caprese salad (Tomato, low fat mozzarella, basil, EVOO, balsamic vinegar, S&P)

20. Eggs in a basket with low fat cheese, cooked with EVOO (Egg cooked inside a whole grain bread)

Protein hleps you stay fuller longer because it takes longer to digest and it is important to eat with your fruits to slow down the break down of them.

All of the above are all with out high fructose corn syrup and as natural as you can get.

Wonderful healthy food!

ENJOY!

TIA