- 2 slices whole wheat bread = 200
- 1 English muffin = 120
- 1 4" plain bagel = 245
- 1 8" whole wheat tortilla = 120
- 1/2 cup dried/1 cup cooked oatmeal = 150
- 16 original wheat thins = 150
- 5 Ritz crackers = 70
- 1 rice cake = 35-50
- 55 goldfish = 140
- 1 medium apple = 70
- 2 rectangles graham crackers = 120
- 1/3 cup raisins or craisins = 140
- 1/2 cup canned pineapple chunks = 80
- 1/4 cup dark chocolate chips = 140
- Nature Valley granola bar = 180
PROTEIN and LOW FAT
- 14 walnuts halves = 185
- 1/4 cup almonds = 170
- 1% milk, 12 oz = 238
- 2 Tbsp hummus = 60
- 1/2 cup edamame = 100
- 6oz Yoplait light yogurt = 100
- 2 egg whites = 35
- 5 slices fat free deli turkey = 50
- 1 fat free chocolate pudding cup = 93
- 2 Tbsp cream cheese = 45-50
- 1 cup 2% cottage cheese = 200
- 2 slices turkey bacon = 50
- 2 sticks string cheese = 160
- 4oz canned tuna = 100
MIX AND MATCH: from above!
- English muffin + cream cheese + turkey bacon = 221
- Ritz crackers + string cheese = 230
- Granola bar + dark chocolate chips + yogurt = 210
- Goldfish + raisins/craisins = 210
- Pudding + graham crackers = 245
- Bagel + peanut butter = 223