Bon Appétit Management Company

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What do you do when a snack attack hits? Avoid the impulse to stop by the nearest coffee shop and order a liquid calorie bomb, or pump change into a vending machine like a zombie by keeping the ingredients for these fast, far healthier treats on hand!

And don’t forget to check in with your hunger levels, too. Try to eat only when you’re actually hungry, not out of habit, stress, or boredom.

1.  1 cup mixed raw vegetables like celery, carrots, and bell peppers with 2 Tbsp. hummus
2.  “Cheesy” popcorn: 2 cups air popped popcorn (no butter added) with 1 Tbsp. nutritional yeast, or purchase brands such as  Quinn, Lesser Evil, or Skinny Pop
3.  1 medium apple or pear
4.  1 hard-boiled egg with a pinch of salt and pepper
5.  Chocolate banana: ½ frozen banana dipped in 2 tsp. melted dark chocolate. Put in the freezer for an ice cream-like treat!
6.  1 cup grapes (try them frozen too)
7.  1/2 cup nonfat plain Greek yogurt with cinnamon and 1 tsp. honey
8.  Stuffed date: 1 medjool date (pitted) filled with 1 tsp. nut butter
9.  Turkey lettuce wrap: Wrap 2 slices of turkey breast, 1 tsp. mustard and a few slices of red bell pepper in a lettuce leaf.
10.  10 kalamata olives
11.  12 almonds
12.  Baked chickpeas: Rinse and dry ¼ cup canned garbanzo beans. Bake at 400 degrees for 20-30 minutes, until crispy. Toss with your favorite spices when you remove them from the oven. Try cinnamon and cumin, rosemary and thyme, or garlic powder.
13.  2 cups kale chips
14.  1 cup vegetable soup
15.  3 dried apricots with 1 tsp. almond butter
16.  1 cup cherries
17.  2 medium kiwifruit
18.  4 dried figs
19.  1 clementine + 1 low-fat string cheese
20.  1 medium grapefruit
21.  1 cup cherry tomatoes dipped in 2 Tbsp. Greek yogurt tzatziki dip
22.  1/2 medium sweet potato, baked, drizzled with 1 tsp tahini
23.  Mini frittata: Whisk together 1 egg with a small handful of chopped baby spinach or kale, and 1 tsp. onion, with a dash of thyme and turmeric.  Bake in a muffin tin at 350 degrees for 20 minutes, or until set. Make a batch of 6 or 12 and reheat for a grab-and-go snack.
24.  Half of a medium cantaloupe
25.  1 medium tomato, sliced, with 1 Tbsp. feta cheese and 1/2 tsp olive oil.
26.  3/4 cup (1 container) plain Greek yogurt with 1/2 tsp. honey and 1/2 cup blueberries or raspberries
27.  Medium apple with 1 Tbsp. nut butter
28.  Homemade trail mix: 1/4  cup mixed nuts (almonds, cashews, or peanuts), 1 Tbsp. dried cranberries (or raisins)
29.  1/2 cup shelled edamame with a pinch of salt
30.  1/2 medium cantaloupe filled with ½ cup lowfat cottage cheese
31.  Avocado toast: 1 piece whole wheat toast with ¼ avocado, smashed, and a squeeze of lime (add a squirt of hot sauce like Sriracha for a kick)
32.  Vegetable lettuce wraps: 2 large lettuce leaves, each filled with 2 Tbsp. black beans, 1/4 avocado, and 1 tsp. salsa.
33.  15 almonds with 1 cup mixed berries
34.  Green smoothie
35.  Berry smoothie: Combine ½ banana, ½ cup frozen blueberries (or mixed berries) and 1 cup low-fat or non-dairy milk.
36.  1 cup blackberries with 25 pistachios
37.  1 slice whole wheat toast topped with 1 Tbsp. nut butter and 3 sliced strawberries
38.  1 cup roasted sweet potato wedges with 1/4 cup vanilla Greek yogurt and a sprinkle of cinnamon
39.  Fill 1/2 avocado with 2 Tbsp. salsa
40.  Blueberry-chia pudding: Whisk together 2 Tbsp. chia seeds with ¼ cup almond milk and 1 tsp. maple syrup. Let sit in fridge for 1 hour or overnight. Top with ½ cup blueberries. For a chocolatey twist, stir in 1 tsp. cocoa powder before refrigerating.
41.  1 slice whole wheat toast topped with 2 Tbsp. part-skim ricotta cheese and ¼ cup strawberries (or a berry of your choice).
42.  Small (3-inch) whole wheat pita with 2 Tbsp. hummus
43.  1 cup cottage cheese with ½ cup diced cherry tomatoes and ½ cup diced cucumber.
44.  Bean salad: ½ cup beans of choice (kidney, white, black, garbanzo) with 1 cup mixed raw chopped vegetables, such as bell pepper, red onion, cherry tomatoes and cucumber. Toss with lemon juice and 1 tsp. olive oil and fresh herbs of choice.
45.  Medium banana sliced lengthwise and topped with 1 Tbsp. peanut butter
46.  1 cup roasted vegetables tossed with 1 tsp. olive oil and 1 tsp. balsamic vinegar
47.  Half cup pumpkin seeds
48.  Small (3-inch) pita pocket with 3 slices turkey, lettuce, tomato, and mustard
49.  1 plain instant oatmeal packet topped with ½ cup blueberries or raspberries and a dash of cinnamon.
50.  Snack bars made of fruit and nuts such as Kind Nuts and Spices, Larabar Fruit and Nut Bars, Kit’s Organic Bars, Pure Bars, Picky Bars, or RX Bars.

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