SnaCks

tuRkey BreasT sliCes anDWhole graiN craCkers

boNanza ice Pops

stRing CheesE witH freSh fruiThuMmus Dip aNd raW vegEtableS⅓ cup hummus with cucumber,

carrot, celery sticks6 g PROTEIN 150 CALORIES

1 oz low-fat string cheeseand 1 medium apple

8 g PROTEIN 150 CALORIES

edAmame beanSDrop 1 cup frozen edamame soybeans (in the pod) into boiling water for a few minutes. Sprinkle with

a little salt or soy sauce.

12 g PROTEIN 150 CALORIES

Made with 12 oz low-fat milk or soy milk. Sprinkle with cinnamon.

9 g PROTEIN 150 CALORIES

2 oz sliced turkey and4 medium-sized whole grain crackers

18 g PROTEIN 145 CALORIES

Stir 2 scoops of Herbalife® Protein Drink Mix, any fl avor, with 8 fl oz of cold water

15 g PROTEIN 110 CALORIES

low-fat Latte

ProTein DriNk mix

Pack ProTein in Your SnaCk

Wild Berry and Orange Cream ice pops

2 scoops Herbalife® Formula 1 Nutritional Shake Mix, any fl avor

½ cup Nonfat milk

⅔ cup Nonfat Greek-style yogurt, vanilla

½ cup Berries or chopped fruit

Place all ingredients in a blender and blend until very smooth. Pour into four, ⅓ cup (80 ml) ice pop molds. Freeze at least 2 hours before serving.

7 g PROTEIN 85 CALORIES (per ice pop)

© 2017 Herbalife. All rights reserved. USA. 17554098 08/17

Snack List

7-15 grams of protein ½ cup of cottage cheese (non fat) 13 grams 1 Blue Bunny Carb Freedom Yogurt 5-7 grams 1 String Cheese 7 grams 1 serving of Soy Crisps 7 grams (17 crisps per serving) 3-4 Egg Whites 12-16 grams 2oz of Deli Meat 10-12 grams ½ can of Tuna 13 grams Sardines 19 grams -3.2oz Tofu 12.8 grams - firm raw 1 Soy/Garden Burger 13-18 grams Beef Jerky 12 grams - 1 oz Brown Cow or Oikos Greek Yogurt 10-12 grams 1 Package Herbalife Soy Nuts 11grams 1 Herbalife Protein Bar Deluxe 10 grams 1 Herbalife Protein Drink Mix 15 grams

20-gram protein snacks 1 Protein Bar Deluxe & ½ cup cottage cheese 3/4-cup cottage cheese (non fat) & fruit 1 large bag tuna & 1 Tbls. Lite mayo 1 string cheese & 2oz deli meat 1 yogurt & small beef jerky 1 yogurt & package of Herbalife Soy Nuts 5 hard-boiled egg whites & 1 yolk

25-gram protein snacks 1-cup cottage cheese (non fat) & fruit 6 hard-boiled egg whites 1 protein bar & 1 beverage drink mix 1-soy nuts & 1 beverage drink mix 1 garden burger & yogurt 1 large bag/can of tuna/1Tbls. lite mayo with one serving soy Crisps

If You Need: 100 grams of protein per day: 1 snack 125 grams of protein per day: 2 snacks 150 grams of protein per day: 3 snacks (double 2 + 1 other) 175 grams of protein per day: 4 snacks

With each snack have 1 serving of fruit or vegetables Ideal Snack should have calorie:protein gram ratio of 10:1

© 2017 Herbalife. All rights reserved. USA. 17503408 07/17

25 Healthy Snacks for 150 Calories or Less

Susan Bowerman MS, RD, CSSD, CSOWM, FAND Director, Worldwide Nutrition Education and Training

Snack

Snack smart! Here are 25 great snacks with 150 calories or less. If you’re running out of healthy snack ideas, today’s post is for you. Ideally, healthy snacks should consist of some beneficial carbohydrates and a bit of protein. The protein helps to satisfy your hunger, and the healthy carb sources (like fruits, vegetables and whole grains) have water and fiber in them, so they help to fill you up. We all get into ruts with our eating, and snacking is no exception. If you’re turning to the same old snacks every day, here are some healthy snacks to try—all for 150 calories or less.

Protein Snack Bar – There are plenty of snack bars to choose from with 150 calories or less. For the most staying power, look for one that has some protein—10 grams or so per serving is a good target.

Mini Smoothie – Whip out your blender and make a snack-sized smoothie with ½ cup (125 ml) low-fat milk, ½ cup (75 g) of frozen berries and a scoop (12 g) of vanilla protein powder. About 140 calories, 8 grams of protein.

Greek-style Vanilla Yogurt and Fruit – One single-serve (5.3 oz/150 g) carton of yogurt + ½ cup (75 g) sliced strawberries. Sprinkle with nutmeg or cinnamon. About 145 calories, 13 grams of protein.

Low-fat Cottage Cheese + Chopped Veggies – ¾ cup (160 g) low-fat cottage cheese + ½ cup (60 g) chopped mixed veggies (carrots, cucumber, peppers). Add a few twists of fresh ground pepper. About 130 calories, 21 grams of protein.

Vegetables and Hummus Dip – 1/3 cup (80 g) hummus + cucumber, carrot, celery sticks. About 150 calories, 6 grams of protein.

Nonfat Latte – Made with 12 ounces (360 ml) low-fat milk or soy milk. Sprinkle with cinnamon. About 150 calories, 6-12 grams of protein.

Hard-boiled Egg on Tomato Slices – Slice a medium fresh tomato and one hard-boiled egg. Top tomato slices with egg slices, season with salt and pepper. About 120 calories, 6 grams of protein.

Edamame Soybeans – Drop 1 cup (150 g) frozen edamame soybeans (in the pod) into boiling water for a few minutes. Sprinkle with a little salt or soy sauce. About 150 calories, 12 grams of protein.

Tuna + Avocado – Pop open a single-serve can or pouch (2.5 oz/75 g) of tuna and mix with ¼ medium avocado, mashed. About 150 calories, 18 grams of protein.

Turkey Sticks – 3 ounces (90 g) roasted turkey breast wrapped around ½ medium cucumber cut into sticks. About 120 calories, 25 grams of protein.

Tortilla + Beans – Heat up two corn tortillas, top with 1/3 cup (50 g) cooked black beans and tomato salsa. About 140 calories, 7 grams of protein.

Vegetable Soup + Low-fat Cheese – Heat up one cup (250 mL) of low sodium vegetable soup and top with 1 ounce (30 g) grated nonfat mozzarella cheese. About 150 calories, 14 grams of protein.

Rice Cake + Nut Butter – Spread one rice cake with 1 TBSP of almond butter. About 135 calories, 5 grams of protein.

Shrimp + Cocktail Sauce – 3 ounces (85 g) cooked whole shrimp dipped in 3 TBSP of salsa or

cocktail sauce. About 150 calories, 20 grams of protein.

© 2017 Herbalife. All rights reserved. USA. 17503408 07/17

25 Healthy Snacks for 150 Calories or Less

Susan Bowerman MS, RD, CSSD, CSOWM, FAND Director, Worldwide Nutrition Education and Training

Snack

• Quick Spinach and Egg Cup – Put ½ cup (75 g) frozen chopped spinach in microwaveable coffee mug. Microwave on high 30 seconds. Pour 1 beaten egg, seasoned with salt and pepper, on top and microwave another 90 seconds, stirring after 45 seconds. About 100 calories, 6 grams of protein.

• Quick Quinoa Salad – Mix together ½ cup (90 g) cold leftover cooked quinoa, with ¼ cup (30 g) minced veggies/parsley + 1 oz (30 g) fat-free feta cheese. Drizzle with lemon juice, season with salt & pepper. About 150 calories, 16 grams of protein.

• Sweet Potato with Yogurt – Top ½ medium baked sweet potato with ½ cup (100 g) of plain nonfat Greek-style yogurt. Sprinkle with nutmeg. About 115 calories, 10 grams of protein.

• Quick Bean Salad – Mix ½ cup (80 g) cooked white beans + 1 small chopped tomato + 1 TBSP of low-fat Italian salad dressing. About 150 grams, 8 grams of protein.

• Tempeh Wraps – Slice 2 ounces (60 g) tempeh into long sticks. Wrap with thinly sliced cucumber. About 120 calories, 11 grams of protein.

• Roasted Garbanzo Beans – Drain a 1-pound (454 g) can of garbanzo beans. Toss with 2 tsp olive oil, salt & pepper. Roast on cookie sheet at 400 degrees, 30 minutes or until crunchy. Let cool. 1/3 recipe = about 150 calories, 12 grams of protein.

• Turkey Jerky + Fruit – 1/8 medium-sized cantaloupe melon + 1 ounce (30 g) low sodium turkey jerky. About 100 calories, 14 grams of protein.

• Soy Nuts + Fruit – 1/3 cup (30 g) dry roasted soy nuts + 1 small peach. About 150 calories, 11 grams of protein

• Oatmeal with a Protein Boost – Cook 1 packet of low-sugar instant oatmeal in water; stir in 1 TBSP (6 g) plain protein powder. About 150 calories, 9 grams of protein.

• Salmon and Crackers – Mix 2 ounces (60 g) canned salmon with 1 TBSP of Dijon mustard. Spread on a 4 medium-sized whole grain crackers. About 145 calories, 13 grams of protein.