The Following Are Appropriate Snacks. Measures Are Given for 200Kcals

10 Snack Options

The following are appropriate snacks. Measures are given for 200kcals

Picture / Ingredients & direction (if appropriate) / Serving amount
Whey & Greek Yoghurt / 1. TOTAL Greek Yoghurt 5% Classic
2. Whey
Direction: Mix and consume immediately once stirred / 1. TOTAL: 150g
2. Whey: 15g
Flavoured TOTAL & fruit / 1. TOTAL Greek Yoghurt 5% Classic
2. FlavDrops
3. Fruit
Direction: Add drops to TOTAL and mix thoroughly / 1. TOTAL: 150g
2. 1 – 3 drops
3. 100g or 1 piece of fruit (eg apple/ pear / nectarine)
Whey drink & nuts / 1. Whey
2. Water
3. Cashew Nuts / 1. Whey: 20g
2. Water: dependent on personal preference
(approx 200ml)
3. Cashew Nuts: 25g
Trail mix / 1. Cashew Nuts (300g)
2. Coconut Chips (140g)
3. Almond Nuts (240g)
4. Pistachio Nuts (shells removed – 100g)
5. Pecan Nuts(100g)
6. Pumpkin Seeds (55g)
7. Dark chocolate chips (70g)
8. Sultanas (70g)
Direction: Add all ingredient amounts together. Keep in a large air tight jar and consume recommended serving amount. / 1 Serving amount: 30g

2 Boiled eggs / 1. Medium, free range eggs
Direction: Boil for 12 minutes. Crack shell before consuming / 1. Egg: x2
Mediterranean mix / 1. Mozzarella (full fat)
2. Olives (green or black)
3. Sundried Tomatoes (in olive oil) / 1. Mozzarella: 50g
2. Olives: 20g
3. Tomatoes: 30g
Houmous dip / 1. Houmous (full fat)
2. Chicken pieces
3. Carrot
4. Celery / 1. Houmous: 45g
2. Chicken: 40g
3. Carrot: 30g
4. Celery: 50g
‘Oats & Whey Bar’ + grapes
/ 1. Oats & Whey Bar
2. Red grapes / 1. ½ bar
2. Grapes: 50g
Meat roll-ups
/ 1. Ham Slices (25g per slice)
2. Soft Cheese e.g. Le Roule
3. Steamed Asparagus / 1. Ham: 3 Slices
2. Le Roule Cheese: 30g
3. Asparagus: 30g
Mixed nuts
/ 1. Cashew Nuts
2. Brazil Nuts
3. Almond Nuts
4. Macadamia Nuts
5. Pecan Nuts
6. Hazelnuts
(NOT peanuts)
Direction: Add all nuts together. Keep in a large air tight jar and consume recommended serving amount / 1 serving amount: 30g