Snack Idea Suggestions for Schwarzbein Referral Practitioners

Snack Idea Suggestions for Schwarzbein Referral Practitioners

Table of Contents Regular........................ 15 grams................ page 3............................. 20 grams................ page 4............................. 25 grams................ page 5............................. 30 grams................ page 6 No Gluten...................... 20 grams................ page 7............................. 25 grams................ page 8............................. 30 grams................ page 9 No Gluten, Dairy................ 20 grams................ page 10............................. 25 grams................ page 11............................. 30 grams................ page 12 No Gluten, Dairy, Soy............ 20 grams................ page 13............................. 25 grams................ page 14............................. 30 grams................ page 15 No Gluten, Dairy, Soy, Egg........ 20 grams................ page 16............................. 25 grams................ page 17............................. 30 grams................ page 18 Low Saturated Fat............... 20 grams................ page 19............................. 25 grams................ page 20............................. 30 grams................ page 21 Low Saturated Fat, Low Glycemic Index............. 20 grams................ page 22

15 Grams Carbohydrate Regular Diet 1 1 4 cup strawberries and mozzarella cheese *1 small apple and 1 tablespoon organic sugar-free peanut butter *1 2 large pear spread with goat cheese 1 medium corn tortilla wrapped around grilled chicken strips and shredded lettuce 1 2 medium baked potato and 1 2 cup cottage cheese *2 medium apricots and ricotta cheese 3 4 cup plain, whole milk yogurt and 1 4 cup almonds 1 small whole wheat tortilla, tomatoes, and feta cheese *1 2 mango and marinated tofu 3 finn crisp and egg salad *3 4 cup fresh pineapple and 1 2 cup cottage cheese 1 slice whole wheat bread and chicken salad 4-6 whole grain crackers, cucumber and goat cheese 1 2 cup blueberries and 1 4 cup pecans *1 2 cup unsweetened applesauce and 1 2 cup cottage cheese 1 2 cup hummus with raw vegetables and 1 4 cup almonds 3 4 cup edamame beans (unshelled) *If insulin resistant substitute the following fruits: 1 2 cup blueberries, 1 cup other berries, or 1 2 grapefruit If following a low saturated fat diet: Substitute part-skim mozzarella, part-skim ricotta, or low-fat cottage cheese for those cheeses listed. tomatoes, cucumbers, peppers, broccoli, and cauliflower page 3

20 Grams Carbohydrate Regular Diet 1 1 2 cup strawberries and Muenster cheese *1 small apple and 2 tablespoons peanut butter *2 medium apricots spread with goat cheese *1 medium kiwi and 1/4 cup walnuts 1 2 medium baked potato and 1 2 cup cottage cheese *4 6 whole grain crackers and mozzarella cheese *3/4 cup unsweetened applesauce and 1 2 cup cottage cheese 6 oz whole milk yogurt, 3 4 cup strawberries, and almonds 2 small corn tortillas, tomatoes and feta cheese *1 medium peach, chopped and 1 2 c cottage cheese 4 Finn crisp and egg salad *1 cup fresh pineapple and ricotta cheese 1 slice Vogel bread with 1 4 avocado and chicken salad 4-6 whole grain crackers, cucumber and goat cheese *1 small orange and 1 4 cup pecans 1/3 cup hummus with raw vegetables and almonds 1 cup edamame beans (shelled) *If you are insulin resistant, have diabetes or metabolic syndrome: Substitute 1 2 cup blueberries, 1 cup other berries, or 1 2 grapefruit for the fruits listed If following the lower saturated fat guidelines: Substitute part-skim mozzarella, part-skim ricotta, or low-fat cottage cheese for those cheeses listed. page 4

25 Grams Carbohydrate Regular Diet *5 apricot halves and Muenster cheese *1 medium apple and 2 tablespoons organic sugar-free peanut butter 1 3 4 cup strawberries with goat cheese 1 small corn tortilla wrapped around 1/3 cup beans/corn & grilled chicken strips 1 2 large baked potato and 1 2 cup cottage cheese 5-7 whole grain crackers and mozzarella cheese * 3 4 cup unsweetened applesauce and 3 4 cup cottage cheese 1 cup plain, whole milk yogurt, 3 4 cup strawberries, and almonds 2 small corn tortillas, tomatoes, 1 4 avocado and feta cheese 6 Ak Mak crackers and egg salad 1 1 4 cup fresh pineapple and ricotta cheese *1 slice Vogel bread with 1 4 avocado & chicken salad and 1 2 apple 5-7 whole grain crackers, cucumber and goat cheese 3 4 large pear and 1 4 cup pecans 1 2 cup hummus with raw vegetables and almonds 1 1 4 cup edamame beans (shelled) *If you are insulin resistant, have diabetes or metabolic syndrome: Substitute 1 2 cup blueberries, 1 cup other berries, or 1 2 grapefruit for the fruits listed. If following the lower saturated fat guidelines: Substitute part-skim mozzarella, part-skim ricotta, or low-fat cottage cheese for those cheeses listed. page 5

30 Grams Carbohydrate Regular Diet *1 large apple and 2 tablespoons organic sugar-free peanut butter 1 medium baked potato and 1 2 cup cottage cheese *1 slice Ezekial bread with sliced avocado, chicken salad and 1 2 orange Muenster cheese, 7 Ak Mak crackers, and spicy mustard 1 cup organic, plain, whole milk yogurt, 1 cup strawberries, and mixed nuts 2 small corn tortillas, melted mozzarella cheese, sliced avocado, and tomato 7 Ak Mak crackers and egg, tuna, or chicken salad *1 large pear and goat cheese 1 corn tortilla wrapped around 1/3 cup beans/corn & shredded chicken 2 brown rice cakes and organic sugar-free cashew butter * 3 4 cup unsweetened applesauce and cottage cheese 1 nitrate-free turkey or chicken sausage on a whole grain bun *1 1 2 cup fresh pineapple and ricotta cheese 1 2 cup hummus with raw vegetables and almonds 1 1 2 cup edamame beans (shelled) *If you are insulin resistant, have diabetes or metabolic syndrome: Substitute 1 2 cup blueberries, 1 cup other berries, or 1 2 grapefruit for the fruits listed. If following the lower saturated fat guidelines: Substitute part-skim mozzarella, part-skim ricotta, or low-fat cottage cheese for those cheeses listed. page 6

20 Grams Carbohydrate No Gluten Diet 1 1 4 cup whole strawberries and ricotta cheese 1 brown rice cake (20g) and organic sugar-free peanut butter 4 Corn Thins with egg salad, tuna salad, or chicken salad 1 2 medium baked potato with mozzarella cheese and fresh salsa 3 cups air popped popcorn and mixed nuts 1 cup raspberries and cottage cheese 1 slice rice, buckwheat, or millet bread (20g) with 1 4 avocado, and chicken salad 1 cup organic, plain, whole milk yogurt, 1 2 cup strawberries, and crushed walnuts 1 brown rice cake (20 g), tomatoes, feta cheese, and carrot sticks 15 Nut Thin crackers with almond butter 1 slice rice bread (20g), nitrate free turkey, lettuce, tomato, and mayonnaise (canola base) 1 2 medium sweet potato and nitrate free chicken sausage 10 Edward & Son brown rice snaps, cucumber, and goat cheese 2 small corn tortillas (20g), melted mozzarella cheese, avocado, and fresh salsa 3 4 cup grapefruit and hard boiled egg(s) 1 2 cup hummus with raw vegetables and cashews 15 Nut Thin crackers, mozzarella cheese, and spicy mustard 3 4 cup blueberries and almonds 1 cup edamame beans (shelled) If following a low saturated fat diet: Substitute part-skim mozzarella, low-fat ricotta, low-fat cottage cheese, or reduced fat plain yogurt for those cheeses and dairy products listed. page 7

25 Grams Carbohydrate No Gluten Diet 1 1 2 cup whole strawberries and ricotta cheese 2 brown rice cakes (25g) and organic sugar-free peanut butter 5 Corn Thins with egg salad, tuna salad, or chicken salad 1 small baked potato with mozzarella cheese and fresh salsa 4 cups air popped popcorn and mixed nuts 1 1 2 cup raspberries and sunflower seeds 1 slice rice, buckwheat, or millet bread (25g) with 1 4 avocado, and chicken salad 1 cup organic, plain, whole milk yogurt, 1 2 cup blueberries, and crushed walnuts 2 brown rice cakes (25g), tomatoes, feta cheese, and carrot sticks 18 Nut Thin crackers with almond butter 1 slice rice bread (25g), nitrate free turkey, lettuce, tomato, and mayonnaise (canola base) 1 small sweet potato and nitrate free chicken sausage 13 Edward & Son brown rice snaps, cucumber, and goat cheese 2 small corn tortillas (25g), melted mozzarella cheese, avocado, and fresh salsa 1 small grapefruit and hard boiled egg(s) 1 2 cup hummus, 5 Nut Thin crackers, raw vegetables, and cashews 16 Nut Thin crackers, mozzarella cheese, and spicy mustard 3 4 cup blueberries and cottage cheese 1 1 4 cup edamame beans (shelled) If following a low saturated fat diet: Substitute part-skim mozzarella, low-fat ricotta, low-fat cottage cheese, or reduced fat plain yogurt for those cheeses and dairy products listed. page 8

30 Grams Carbohydrate No Gluten Diet 2 cups whole strawberries and ricotta cheese 2 brown rice cakes (30g) and organic sugar-free peanut butter 6 Corn Thins with egg salad, tuna salad, or chicken salad 1 medium baked potato with mozzarella cheese and fresh salsa 4 1 2 cups air popped popcorn and mixed nuts 1 1 2 cup blackberries and sunflower seeds 1 slice rice, buckwheat, or millet bread (30g) with 1 4 avocado, and chicken salad 1 cup organic, plain, whole milk yogurt, 1 2 cup blueberries, and crushed walnuts 2 brown rice cakes (30g), tomatoes, feta cheese, and carrot sticks 23 Nut Thin crackers with almond butter 1 slice rice bread (30g), nitrate free turkey, lettuce, tomato, and mayonnaise (canola base) 1 medium sweet potato and nitrate free chicken sausage 23 Nut Thin crackers, mozzarella cheese, and spicy mustard 16 Edward & Son brown rice snaps, cucumber, and goat cheese 2 small corn tortillas (30g), melted mozzarella cheese, avocado, and fresh salsa 1 medium grapefruit and hard boiled egg(s) 1 2 cup hummus, 10 Nut Thin crackers, raw vegetables, and cashews 1 cup blueberries and cottage cheese 1 1 2 cup edamame beans (shelled) If following a low saturated fat diet: Substitute part-skim mozzarella, low-fat ricotta, low-fat cottage cheese, or reduced fat plain yogurt for those cheeses and dairy products listed. page 9

20 Grams Carbohydrate No Gluten or Dairy Diet 1 1 4 cup whole strawberries and goat cheese 1 brown rice cake (20g) and organic sugar-free peanut butter 4 Corn Thins with egg salad, tuna salad, or chicken salad (canola base mayonnaise) 1 2 medium baked potato with buffalo mozzarella cheese and fresh salsa 3 cups air popped popcorn and mixed nuts 1 cup raspberries and goat cheese 1 slice rice, buckwheat, or millet bread (20g) with 1 4 avocado, and chicken salad 1 cup organic, plain, goat milk yogurt, 1 2 cup strawberries, and crushed walnuts 1 brown rice cake (20 g), tomatoes, feta cheese, and carrot sticks 15 Nut Thin crackers with almond butter 1 slice rice bread (20g), nitrate free turkey, lettuce, tomato, and mayonnaise (canola base) 1 2 medium sweet potato and nitrate free chicken sausage 10 Edward & Son brown rice snaps, cucumber, and goat cheese 2 small corn tortillas (20g), melted buffalo mozzarella cheese, avocado, and fresh salsa 3 4 cup grapefruit and hard boiled egg(s) 1 2 cup hummus with raw vegetables and cashews 15 Nut Thin crackers, buffalo mozzarella cheese, and spicy mustard 3 4 cup blueberries and almonds 1 cup edamame beans (soybeans) page 10

25 Grams Carbohydrate No Gluten or Dairy Diet 1 1 2 cup whole strawberries and goat cheese 2 brown rice cakes (25g) and organic sugar-free peanut butter 5 Corn Thins with egg salad, tuna salad, or chicken salad (canola base mayonnaise) 1 small baked potato with buffalo mozzarella cheese and fresh salsa 4 cups air popped popcorn and mixed nuts 1 1 2 cup raspberries and sunflower seeds 1 slice rice, buckwheat, or millet bread (25g) with 1 4 avocado, and chicken salad 1 cup organic, plain, goat milk yogurt, 1 2 cup blueberries, and crushed walnuts 2 brown rice cakes (25g), tomatoes, feta cheese, and carrot sticks 18 Nut Thin crackers with almond butter 1 slice rice bread (25g), nitrate free turkey, lettuce, tomato, and mayonnaise (canola base) 1 small sweet potato and nitrate free chicken sausage 13 Edward & Son brown rice snaps, cucumber, and goat cheese 2 small corn tortillas (25g), melted buffalo mozzarella cheese, avocado, and fresh salsa 1 small grapefruit and hard boiled egg(s) 1 2 cup hummus, 5 Nut Thin crackers, raw vegetables, and cashews 16 Nut Thin crackers, buffalo mozzarella cheese, and spicy mustard 1 1 4 cup edamame beans (soybeans) page 11

30 Grams Carbohydrate No Gluten or Dairy Diet 2 cups whole strawberries and goat cheese 2 brown rice cakes (30g) and organic sugar-free peanut butter 6 Corn Thins with egg salad, tuna salad, or chicken salad (canola base mayonnaise) 1 medium baked potato with buffalo mozzarella cheese and fresh salsa 4 1 2 cups air popped popcorn and mixed nuts 1 1 2 cup blackberries and sunflower seeds 1 slice rice, buckwheat, or millet bread (30g) with 1 4 avocado, and chicken salad 1 cup organic, plain, goat milk yogurt, 1 2 cup blueberries, and crushed walnuts 2 brown rice cakes (30g), tomatoes, feta cheese, and carrot sticks 23 Nut Thin crackers with almond butter 1 slice rice bread (30g), nitrate free turkey, lettuce, tomato, and mayonnaise (canola base) 1 medium sweet potato and nitrate free chicken sausage 23 Nut Thin crackers, buffalo mozzarella cheese, and spicy mustard 16 Edward & Son brown rice snaps, cucumber, and goat cheese 2 small corn tortillas (30g), melted buffalo mozzarella cheese, avocado, and fresh salsa 1 medium grapefruit and hard boiled egg(s) 1 2 cup hummus, 10 Nut Thin crackers, raw vegetables, and cashews 1 1 2 cup edamame beans (soybeans) page 12

20 Grams Carbohydrate No Gluten, Dairy or Soy Diet 1 1 4 cup whole strawberries and goat cheese 1 brown rice cake (20g) and organic sugar-free peanut butter 4 Corn Thins with egg salad, tuna salad, or chicken salad 1 2 medium baked potato with buffalo mozzarella cheese and fresh salsa 3 cups air popped popcorn and mixed nuts 1 cup raspberries and goat cheese 1 slice rice, buckwheat, or millet bread (20g) with 1 4 avocado, and chicken salad 1 cup organic, plain, goat milk yogurt, 1 2 cup strawberries, and crushed walnuts 1 brown rice cake (20 g), tomatoes, feta cheese, and carrot sticks 15 Nut Thin crackers with almond butter 1 slice rice bread (20g), nitrate free turkey, lettuce, tomato, and mayonnaise (canola base) 1 2 medium sweet potato and nitrate free chicken sausage 10 Edward & Son brown rice snaps, cucumber, and goat cheese 2 small corn tortillas (20g), melted buffalo mozzarella cheese, avocado, and fresh salsa 3 4 cup grapefruit and hard boiled egg(s) 1 2 cup hummus with raw vegetables and cashews 15 Nut Thin crackers, buffalo mozzarella cheese, and spicy mustard 3 4 cup blueberries and almonds page 13

25 Grams Carbohydrate No Gluten, Dairy or Soy Diet 1 1 2 cup whole strawberries and goat cheese 2 brown rice cakes (25g) and organic sugar-free peanut butter 5 Corn Thins with egg salad, tuna salad, or chicken salad 1 small baked potato with buffalo mozzarella cheese and fresh salsa 4 cups air popped popcorn and mixed nuts 1 1 2 cup raspberries and sunflower seeds 1 slice rice, buckwheat, or millet bread (25g) with 1 4 avocado, and chicken salad 1 cup organic, plain, goat milk yogurt, 1 2 cup blueberries, and crushed walnuts 2 brown rice cakes (25g), tomatoes, feta cheese, and carrot sticks 18 Nut Thin crackers with almond butter 1 slice rice bread (25g), nitrate free turkey, lettuce, tomato, and mayonnaise (canola base) 1 small sweet potato and nitrate free chicken sausage 13 Edward & Son brown rice snaps, cucumber, and goat cheese 2 small corn tortillas (25g), melted buffalo mozzarella cheese, avocado, and fresh salsa 1 small grapefruit and hard boiled egg(s) 1 2 cup hummus, 5 Nut Thin crackers, raw vegetables, and cashews 16 Nut Thin crackers, buffalo mozzarella cheese, and spicy mustard page 14

30 Grams Carbohydrate No Gluten, Dairy or Soy Diet 2 cups whole strawberries and goat cheese 2 brown rice cakes (30g) and organic sugar-free peanut butter 6 Corn Thins with egg salad, tuna salad, or chicken salad 1 medium baked potato with buffalo mozzarella cheese and fresh salsa 4 1 2 cups air popped popcorn and mixed nuts 1 1 2 cup blackberries and sunflower seeds 1 slice rice, buckwheat, or millet bread (30g) with 1 4 avocado, and chicken salad 1 cup organic, plain, goat milk yogurt, 1 2 cup blueberries, and crushed walnuts 2 brown rice cakes (30g), tomatoes, feta cheese, and carrot sticks 23 Nut Thin crackers with almond butter 1 slice rice bread (30g), nitrate free turkey, lettuce, tomato, and mayonnaise (canola base) 1 medium sweet potato and nitrate free chicken sausage 23 Nut Thin crackers, buffalo mozzarella cheese, and spicy mustard 16 Edward & Son brown rice snaps, cucumber, and goat cheese 2 small corn tortillas (30g), melted buffalo mozzarella cheese, avocado, and fresh salsa 1 medium grapefruit and hard boiled egg(s) 1 2 cup hummus, 10 Nut Thin crackers, raw vegetables, and cashews page 15

20 Grams Carbohydrate No Gluten, Dairy, Soy or Egg Diet 1 1 4 cup whole strawberries and goat cheese 1 brown rice cake (20g) and organic sugar-free peanut butter 4 Corn Thins with tuna salad, or chicken salad 1 2 medium baked potato with buffalo mozzarella cheese and fresh salsa 3 cups air popped popcorn and mixed nuts 1 cup raspberries and goat cheese 1 slice rice, buckwheat, or millet bread (20g) with 1 4 avocado, and chicken salad 1 cup organic, plain, goat milk yogurt, 1 2 cup strawberries, and crushed walnuts 1 brown rice cake (20 g), tomatoes, feta cheese, and carrot sticks 15 Nut Thin crackers with almond butter 1 slice rice bread (20g), nitrate free turkey, lettuce, tomato, and mayonnaise (canola base) 1 2 medium sweet potato and nitrate free chicken sausage 10 Edward & Son brown rice snaps, cucumber, and goat cheese 2 small corn tortillas (20g), melted buffalo mozzarella cheese, avocado, and fresh salsa 3 4 cup grapefruit and sunflower seeds 1 2 cup hummus with raw vegetables and cashews 15 Nut Thin crackers, buffalo mozzarella cheese, and spicy mustard 3 4 cup blueberries and almonds page 16

25 Grams Carbohydrate No Gluten, Dairy, Soy or Egg Diet 1 1 2 cup whole strawberries and goat cheese 2 brown rice cakes (25g) and organic sugar-free peanut butter 5 Corn Thins with tuna salad or chicken salad 1 small baked potato with buffalo mozzarella cheese and fresh salsa 4 cups air popped popcorn and mixed nuts 1 1 2 cup raspberries and sunflower seeds 1 slice rice, buckwheat, or millet bread (25g) with 1 4 avocado, and chicken salad 1 cup organic, plain, goat milk yogurt, 1 2 cup blueberries, and crushed walnuts 2 brown rice cakes (25g), tomatoes, feta cheese, and carrot sticks 18 Nut Thin crackers with almond butter 1 slice rice bread (25g), nitrate free turkey, lettuce, tomato, and mayonnaise (canola base) 1 small sweet potato and nitrate free chicken sausage 13 Edward & Son brown rice snaps, cucumber, and goat cheese 2 small corn tortillas (25g), melted buffalo mozzarella cheese, avocado, and fresh salsa 1 small grapefruit and sunflower seeds 1 2 cup hummus, 5 Nut Thin crackers, raw vegetables, and cashews 16 Nut Thin crackers, buffalo mozzarella cheese, and spicy mustard page 17

30 Grams Carbohydrate No Gluten, Dairy, Soy or Egg Diet 2 cups whole strawberries and goat cheese 2 brown rice cakes (30g) and organic sugar-free peanut butter 6 Corn Thins with tuna salad or chicken salad 1 medium baked potato with buffalo mozzarella cheese and fresh salsa 4 1 2 cups air popped popcorn and mixed nuts 1 1 2 cup blackberries and sunflower seeds 1 slice rice, buckwheat, or millet bread (30g) with 1 4 avocado, and chicken salad 1 cup organic, plain, goat milk yogurt, 1 2 cup blueberries, and crushed walnuts 2 brown rice cakes (30g), tomatoes, feta cheese, and carrot sticks 23 Nut Thin crackers with almond butter 1 slice rice bread (30g), nitrate free turkey, lettuce, tomato, and mayonnaise (canola base) 1 medium sweet potato and nitrate free chicken sausage 23 Nut Thin crackers, buffalo mozzarella cheese, and spicy mustard 16 Edward & Son brown rice snaps, cucumber, and goat cheese 2 small corn tortillas (30g), melted buffalo mozzarella cheese, avocado, and fresh salsa 1 medium grapefruit and sunflower seeds 1 2 cup hummus, 10 Nut Thin crackers, raw vegetables, and cashews page 18

20 Grams Carbohydrate Low Saturated Fat Diet 1 1 2 cup strawberries and skim milk mozzarella cheese *1 medium apple and organic, sugar-free peanut butter 4 Finn crisps with egg salad, tuna salad, or chicken salad *Goat cheese spread on 2 medium apricots 3 cups air popped popcorn and mixed nuts *2/3 cup unsweetened applesauce and low-fat cottage cheese 5 Ak Mak crackers, skim milk mozzarella cheese, and spicy mustard *1 medium pear and almonds 1 cup organic, plain, reduced-fat yogurt, 1 2 cup strawberries, and crushed walnuts 1 small corn tortilla, tomatoes, feta cheese, and carrot sticks *1 cup fresh pineapple and low-fat ricotta cheese 1 slice Vogel bread with 1 4 avocado and chicken salad 1 2 medium baked potato with a scoop of low-fat cottage cheese 16 Nut Thin crackers, cucumber and goat cheese *1 medium orange and pecans 1 2 cup hummus with raw vegetables and almonds 1 cup edamame beans (shelled) *If insulin resistant substitute the following fruits: 1 2 cup blueberries, 1 cup other berries, 1 2 grapefruit page 19

25 Grams Carbohydrate Low Saturated Fat Diet 3 4 cup blueberries and skim milk mozzarella cheese 2 brown rice cakes and organic sugar-free peanut butter 1 nitrate free chicken sausage on a whole grain bun *1 medium apple and walnuts 1 medium baked potato and low fat cottage cheese 2 small corn tortillas, nitrate free turkey, shredded lettuce, tomato, and mayonnaise (canola base) 1 2 cup hummus, raw carrots/celery, 5 Nut Thin crackers, and almonds 1 small raw jicama, chopped and organic sugar-free almond butter 1 large whole wheat tortilla, tomatoes, and feta cheese 4 cups air popped popcorn and mixed nuts *1 large pear and low fat ricotta cheese 6 Ak mak crackers and egg, tuna, or chicken salad 1 1 2 cups raspberries and low fat cottage cheese 2 small corn tortillas, melted skim milk mozzarella, avocado, and fresh salsa Hard boiled egg(s) and 1 small grapefruit 1 1 4 cup edamame beans (shelled) *If Insulin Resistant, make sure to utilize low glycemic fruits, such as berries and grapefruit. To round out your snacks, add some non-starchy vegetables, such as celery, carrots, page 20

30 Grams Carbohydrate Low Saturated Fat Diet *1 large apple and organic, sugar-free peanut butter 1 medium sweet potato and low-fat cottage cheese *1 slice Ezekial bread with sliced avocado, chicken salad, and 1 2 orange 7 Ak Mak crackers, skim milk mozzarella cheese, and spicy mustard 1 cup organic, plain, reduced-fat yogurt, 1 cup strawberries, and crushed walnuts 23 Nut Thin crackers with egg salad, tuna salad, or chicken salad *1 large pear and goat cheese 1 corn tortilla wrapped around 1/3 cup pinto beans & shredded chicken 2 brown rice cakes and organic, sugar-free cashew butter * 3 4 cup unsweetened applesauce and cottage cheese 2 small corn tortillas, melted skim milk mozzarella cheese, sliced avocado, and fresh salsa *1 1 2 cup fresh pineapple and ricotta cheese 1 2 cup hummus with raw vegetables, 10 Nut Thin crackers, and almonds 1 1 2 cups edamame beans (shelled) *If insulin resistant substitute the following fruits: 1 2 cup blueberries, 1 cup other berries, 1 2 grapefruit page 21

20 Grams Carbohydrate Low Saturated Fat & Low Glycemic Diet 1 1 4 cup strawberries and part-skim milk mozzarella cheese 1 rice cake and organic sugar-free peanut butter 1 nitrate free chicken sausage on a whole grain bun 1 2 grapefruit and walnuts 1 2 medium baked potato and low fat cottage cheese 1 small corn tortilla, nitrate free turkey, shredded lettuce, and mayonnaise (canola base) 1 2 medium raw jicama and organic sugar-free peanut butter 1 small whole wheat tortilla, tomatoes, and feta cheese 2 1 2 cups air popped popcorn and mixed nuts 3 finn crisp and egg salad 1 cup raspberries and low fat cottage cheese 1 slice whole wheat bread and chicken salad 4-6 whole grain crackers, cucumber and goat cheese 1 2 cup blueberries and pecans 1 2 cup hummus, raw carrots/celery, almonds 3 4 cup edamame beans (unshelled) 1 2 turkey (nitrate free) or ham (nitrate free) or tuna salad sandwich on Ezekial bread *If insulin resistant substitute the following fruits: 1 2 cup blueberries, 1 cup other berries, or 1 2 grapefruit If following a low saturated fat diet: Substitute part-skim mozzarella, part-skim ricotta, or low-fat cottage cheese for those cheeses listed. tomatoes, cucumbers, peppers, broccoli, and cauliflower page 22