Meal Plan Snack List

Nice!
Saved to your Recipe Box

The Topping for Pancakes (almonds, maple syrup, blueberries)

Calories 197 kcal

Ingredients

2 tbsp almonds (chopped)
½ tbsp maple syrup
1 handful blueberries

Instructions

Stir the ingredients until everything is mixed together nicely. Enjoy the taste 🙂

Nutrition Facts

The Topping for Pancakes (almonds, maple syrup, blueberries)

Amount Per Serving

Calories 197 Calories from Fat 90

% Daily Value*

Total Fat 10g 15%

Sodium 2mg 0%

Potassium 198mg 6%

Total Carbohydrates 25g 8%

Dietary Fiber 4g 16%

Sugars 17g

Protein 4g 8%

Vitamin C 8.8%

Calcium 6.9%

Iron 5.3%

* Percent Daily Values are based on a 2000 calorie diet.

Nice!
Saved to your Recipe Box

2 Slices of Bread

Calories 136 kcal

Ingredients

2 slices (whole grain)

Nutrition Facts

2 Slices of Bread

Amount Per Serving

Calories 136 Calories from Fat 81

% Daily Value*

Total Fat 9g 14%

Saturated Fat 3g 15%

Cholesterol 34mg 11%

Sodium 664mg 28%

Potassium 160mg 5%

Protein 12g 24%

Iron 2.7%

* Percent Daily Values are based on a 2000 calorie diet.

Nice!
Saved to your Recipe Box

½ Cup of Cottage Cheese with Maple Syrup and a Handful of Nuts

Calories 300 kcal

Ingredients

½ cup cottage cheese
1 tsp maple syrup
1 handful nuts (any to your taste: walnuts, almonds, hazelnuts, peanuts etc.)

Instructions

Stir the ingredients until everything is mixed together nicely. Enjoy the taste 🙂

Nutrition Facts

½ Cup of Cottage Cheese with Maple Syrup and a Handful of Nuts

Amount Per Serving

Calories 300 Calories from Fat 171

% Daily Value*

Total Fat 19g 29%

Saturated Fat 3g 15%

Cholesterol 17mg 6%

Sodium 386mg 16%

Potassium 288mg 8%

Total Carbohydrates 15g 5%

Dietary Fiber 2g 8%

Sugars 6g

Protein 16g 32%

Vitamin A 2.9%

Calcium 10.8%

Iron 6.2%

* Percent Daily Values are based on a 2000 calorie diet.

Nice!
Saved to your Recipe Box

Baked Sweet Potatoes

Calories 347 kcal

Ingredients

2 sweet potatoes (mid sized)
1 tbsp olive oil
salt

Instructions

Preheat the oven to 200°C (400°F).
Wash the potatoes and rub a coat of olive oil and salt on the skin.
Next, put them on a baking tray and layer of foil. Off they go in the oven. Depending on the size of the potato they’ll be ready somewhere between 45 and 60 mins.

Nutrition Facts

Baked Sweet Potatoes

Amount Per Serving

Calories 347 Calories from Fat 126

% Daily Value*

Total Fat 14g 22%

Saturated Fat 1g 5%

Sodium 143mg 6%

Potassium 876mg 25%

Total Carbohydrates 52g 17%

Dietary Fiber 7g 28%

Sugars 10g

Protein 4g 8%

Vitamin A 737.7%

Vitamin C 7.6%

Calcium 7.8%

Iron 8.8%

* Percent Daily Values are based on a 2000 calorie diet.

Nice!
Saved to your Recipe Box

1 Slice of Toast with Peanut Butter

Calories 141 kcal

Ingredients

1 slice bread (whole grain toast)
10 g peanut butter

Instructions

Layer peanut butter on the toast. Enjoy! 🙂

Nutrition Facts

1 Slice of Toast with Peanut Butter

Amount Per Serving

Calories 141 Calories from Fat 54

% Daily Value*

Total Fat 6g 9%

Saturated Fat 1g 5%

Sodium 238mg 10%

Potassium 118mg 3%

Total Carbohydrates 17g 6%

Dietary Fiber 2g 8%

Sugars 2g

Protein 5g 10%

Calcium 2.3%

Iron 6.1%

* Percent Daily Values are based on a 2000 calorie diet.

Nice!
Saved to your Recipe Box

A Bowl of Soy Yoghurt with Oats, Berries and a Sweetener

Calories 234 kcal

Ingredients

1 cup soy yoghurt (1 cup = 240 g)
2 tbsp rolled oats
2 tbsp berries
2 tsp brown sugar (or choose your favourite sweetener)

Instructions

Mix all ingredients in the bowl. Ready 🙂

Nutrition Facts

A Bowl of Soy Yoghurt with Oats, Berries and a Sweetener

Amount Per Serving

Calories 234 Calories from Fat 36

% Daily Value*

Total Fat 4g 6%

Sodium 32mg 1%

Potassium 43mg 1%

Total Carbohydrates 40g 13%

Dietary Fiber 2g 8%

Sugars 20g

Protein 7g 14%

Vitamin C 36.3%

Calcium 30%

Iron 2.8%

* Percent Daily Values are based on a 2000 calorie diet.

Nice!
Saved to your Recipe Box

2 Carrots with ½ cup Hummus

Calories 249 kcal

Ingredients

2 carrots
½ cup hummus (½ cup = 120 g)

Nutrition Facts

2 Carrots with ½ cup Hummus

Amount Per Serving

Calories 249 Calories from Fat 99

% Daily Value*

Total Fat 11g 17%

Saturated Fat 1g 5%

Sodium 538mg 22%

Potassium 664mg 19%

Total Carbohydrates 28g 9%

Dietary Fiber 10g 40%

Sugars 5g

Protein 10g 20%

Vitamin A 407.6%

Vitamin C 8.7%

Calcium 8.6%

Iron 18.3%

* Percent Daily Values are based on a 2000 calorie diet.

Nice!
Saved to your Recipe Box

1 Handful of Dried Apricots with Nuts

Calories 191 kcal

Ingredients

30 g dried apricots
20 g nuts (any to your taste: walnuts, almonds, hazelnuts, peanuts etc.)

Instructions

Enjoy it! 🙂

Nutrition Facts

1 Handful of Dried Apricots with Nuts

Amount Per Serving

Calories 191 Calories from Fat 90

% Daily Value*

Total Fat 10g 15%

Saturated Fat 1g 5%

Sodium 5mg 0%

Potassium 468mg 13%

Total Carbohydrates 23g 8%

Dietary Fiber 3g 12%

Sugars 16g

Protein 4g 8%

Vitamin A 21.6%

Calcium 3%

Iron 8.5%

* Percent Daily Values are based on a 2000 calorie diet.

Nice!
Saved to your Recipe Box

Brown Rice (1 serving)

Ingredients

½ cup brown rice
¾ cup water

Instructions

Put the rice in a saucepan and pour over the water. Cook according to packet instructions.

Nice!
Saved to your Recipe Box

½ Cup of Yogurt Topped with Banana & Oats

Calories 149 kcal

Ingredients

½ cup yogurt (natural)
½ banana (sliced)
1 tbsp rolled oats

Instructions

Put the oats, banana and yogurt into a jar. Stir until everything is mixed together nicely. Ready 🙂

Nutrition Facts

½ Cup of Yogurt Topped with Banana & Oats

Amount Per Serving

Calories 149 Calories from Fat 36

% Daily Value*

Total Fat 4g 6%

Saturated Fat 2g 10%

Cholesterol 15mg 5%

Sodium 57mg 2%

Potassium 401mg 11%

Total Carbohydrates 23g 8%

Dietary Fiber 2g 8%

Sugars 12g

Protein 5g 10%

Vitamin A 2.4%

Vitamin C 6.2%

Calcium 14.8%

Iron 1.4%

* Percent Daily Values are based on a 2000 calorie diet.

Nice!
Saved to your Recipe Box

½ Bar Dark Chocolate

Calories 299 kcal

Ingredients

50 g dark chocolate (50 g = ½ of a bar)

Instructions

Enjoy as is 🙂

Nutrition Facts

½ Bar Dark Chocolate

Amount Per Serving

Calories 299 Calories from Fat 189

% Daily Value*

Total Fat 21g 32%

Saturated Fat 12g 60%

Cholesterol 1mg 0%

Sodium 10mg 0%

Potassium 357mg 10%

Total Carbohydrates 22g 7%

Dietary Fiber 5g 20%

Sugars 12g

Protein 3g 6%

Calcium 3.6%

Iron 33.1%

* Percent Daily Values are based on a 2000 calorie diet.

Nice!
Saved to your Recipe Box

Bread with Tomato, Cucumber and Cream Cheese

Calories 190 kcal

Ingredients

1 slice bread (rustic or wholegrain)
1 cherry tomato
1 cucumber (small)
20 g cream cheese (or any similar cheese)

Instructions

Layer the cream cheese and then put tomato and cucumber on the bread. Enjoy it!

Nutrition Facts

Bread with Tomato, Cucumber and Cream Cheese

Amount Per Serving

Calories 190 Calories from Fat 72

% Daily Value*

Total Fat 8g 12%

Saturated Fat 4g 20%

Cholesterol 22mg 7%

Sodium 265mg 11%

Potassium 498mg 14%

Total Carbohydrates 23g 8%

Dietary Fiber 3g 12%

Sugars 6g

Protein 5g 10%

Vitamin A 11.4%

Vitamin C 16.3%

Calcium 8.5%

Iron 8.7%

* Percent Daily Values are based on a 2000 calorie diet.

Nice!
Saved to your Recipe Box

1 Handful of Dried Apricots

Calories 120 kcal

Ingredients

50 g dried apricots (or 1 handful)

Instructions

Enjoy the nutritious dried apricots!

Nutrition Facts

1 Handful of Dried Apricots

Amount Per Serving

Calories 120

% Daily Value*

Sodium 5mg 0%

Potassium 581mg 17%

Total Carbohydrates 31g 10%

Dietary Fiber 3g 12%

Sugars 26g

Protein 1g 2%

Vitamin A 36%

Calcium 2.8%

Iron 7.4%

* Percent Daily Values are based on a 2000 calorie diet.

Nice!
Saved to your Recipe Box

½ Cup of Cooked Rice/Quinoa

Calories 146 kcal

Ingredients

40 g rice (or quinoa)

Instructions

Cook rice or quinoa according to the packet instructions.

Nutrition Facts

½ Cup of Cooked Rice/Quinoa

Amount Per Serving

Calories 146

% Daily Value*

Sodium 2mg 0%

Potassium 46mg 1%

Total Carbohydrates 31g 10%

Protein 2g 4%

Calcium 1.1%

Iron 1.8%

* Percent Daily Values are based on a 2000 calorie diet.

Nice!
Saved to your Recipe Box

1 Piece of Toast

Calories 82 kcal

Ingredients

1 slice bread

Instructions

Put a slice of bread to the toaster and fry it until brown crispy.

Nutrition Facts

1 Piece of Toast

Amount Per Serving

Calories 82 Calories from Fat 9

% Daily Value*

Total Fat 1g 2%

Sodium 192mg 8%

Potassium 53mg 2%

Total Carbohydrates 15g 5%

Dietary Fiber 1g 4%

Sugars 1g

Protein 2g 4%

Calcium 2.3%

Iron 5%

* Percent Daily Values are based on a 2000 calorie diet.

Nice!
Saved to your Recipe Box

The Topping for Pancakes

Calories 128 kcal

Ingredients

2 tbsp flax seeds
1 tsp honey
1 handful raspberries

Instructions

Mix flax seeds, honey and raspberries. Ready!

Nutrition Facts

The Topping for Pancakes

Amount Per Serving

Calories 128 Calories from Fat 72

% Daily Value*

Total Fat 8g 12%

Sodium 6mg 0%

Potassium 162mg 5%

Total Carbohydrates 11g 4%

Dietary Fiber 5g 20%

Sugars 6g

Protein 3g 6%

Calcium 5.1%

Iron 6.4%

* Percent Daily Values are based on a 2000 calorie diet.

Nice!
Saved to your Recipe Box

1 Wrap

Calories 3 kcal

Ingredients

1 wraps (like flour or corn tortillas)

Instructions

Just enjoy the wrap!

Nutrition Facts

1 Wrap

Amount Per Serving

Calories 3

% Daily Value*

Sodium 6mg 0%

* Percent Daily Values are based on a 2000 calorie diet.

Nice!
Saved to your Recipe Box

Tomato and Cream Cheese on Bread

Calories 173 kcal

Ingredients

1 slice bread (rustic or wholegrain)
1 tomato (sliced)
20 g cream cheese

Instructions

Layer the cream cheese and then tomatoes on the bread. Done 🙂

Nutrition Facts

Tomato and Cream Cheese on Bread

Amount Per Serving

Calories 173 Calories from Fat 72

% Daily Value*

Total Fat 8g 12%

Saturated Fat 4g 20%

Cholesterol 22mg 7%

Sodium 263mg 11%

Potassium 344mg 10%

Total Carbohydrates 21g 7%

Dietary Fiber 3g 12%

Sugars 5g

Protein 4g 8%

Vitamin A 25.9%

Vitamin C 20.4%

Calcium 5.5%

Iron 6.9%

* Percent Daily Values are based on a 2000 calorie diet.

Nice!
Saved to your Recipe Box

1 Slice of Bread

Calories 82 kcal

Ingredients

1 slice bread (whole grain)

Nutrition Facts

1 Slice of Bread

Amount Per Serving

Calories 82 Calories from Fat 9

% Daily Value*

Total Fat 1g 2%

Sodium 192mg 8%

Potassium 53mg 2%

Total Carbohydrates 15g 5%

Dietary Fiber 1g 4%

Sugars 1g

Protein 2g 4%

Calcium 2.3%

Iron 5%

* Percent Daily Values are based on a 2000 calorie diet.

Nice!
Saved to your Recipe Box

1 Cup of Grapes

Calories 104 kcal

Ingredients

1 cup grapes (1 cup = 150 g)

Nutrition Facts

1 Cup of Grapes

Amount Per Serving

Calories 104

% Daily Value*

Sodium 3mg 0%

Potassium 288mg 8%

Total Carbohydrates 27g 9%

Dietary Fiber 1g 4%

Sugars 23g

Protein 1g 2%

Vitamin A 2%

Vitamin C 5.9%

Calcium 1.5%

Iron 3%

* Percent Daily Values are based on a 2000 calorie diet.

Nice!
Saved to your Recipe Box

1 Apple

Calories 94 kcal

Ingredients

1 apple

Instructions

Enjoy the juicy apple 🙂

Nutrition Facts

1 Apple

Amount Per Serving

Calories 94

% Daily Value*

Sodium 1mg 0%

Potassium 194mg 6%

Total Carbohydrates 25g 8%

Dietary Fiber 4g 16%

Sugars 18g

Vitamin A 2%

Vitamin C 10.2%

Calcium 1.1%

Iron 1.2%

* Percent Daily Values are based on a 2000 calorie diet.

Nice!
Saved to your Recipe Box

1 Slice of Bread with Butter

Calories 154 kcal

Ingredients

1 slice bread (whole grain)
10 g butter

Instructions

Layer butter on the bread. Ready 🙂

Nutrition Facts

1 Slice of Bread with Butter

Amount Per Serving

Calories 154 Calories from Fat 81

% Daily Value*

Total Fat 9g 14%

Saturated Fat 5g 25%

Cholesterol 21mg 7%

Sodium 264mg 11%

Potassium 53mg 2%

Total Carbohydrates 15g 5%

Dietary Fiber 1g 4%

Sugars 1g

Protein 2g 4%

Vitamin A 5%

Calcium 2.3%

Iron 5%

* Percent Daily Values are based on a 2000 calorie diet.

Nice!
Saved to your Recipe Box

Cucumber Sticks with ¼ Cup of Hummus

Calories 150 kcal

Ingredients

2 cucumber (medium)
¼ cup hummus

Nutrition Facts

Cucumber Sticks with ¼ Cup of Hummus

Amount Per Serving

Calories 150 Calories from Fat 54

% Daily Value*

Total Fat 6g 9%

Sodium 241mg 10%

Potassium 686mg 20%

Total Carbohydrates 17g 6%

Dietary Fiber 6g 24%

Sugars 5g

Protein 7g 14%

Vitamin A 5.8%

Vitamin C 15.6%

Calcium 8%

Iron 13.3%

* Percent Daily Values are based on a 2000 calorie diet.

Nice!
Saved to your Recipe Box

½ Cup of Cooked Brown Rice

Calories 144 kcal

Ingredients

40 g brown rice
water

Instructions

Cook rice according to the packet instructions.

Nutrition Facts

½ Cup of Cooked Brown Rice

Amount Per Serving

Calories 144 Calories from Fat 9

% Daily Value*

Total Fat 1g 2%

Sodium 1mg 0%

Potassium 107mg 3%

Total Carbohydrates 30g 10%

Dietary Fiber 1g 4%

Protein 3g 6%

Calcium 1.3%

Iron 4%

* Percent Daily Values are based on a 2000 calorie diet.

Nice!
Saved to your Recipe Box

½ Cup Soy Milk/Yogurt

Calories 163 kcal

Ingredients

½ cup soy milk/yogurt

Nutrition Facts

½ Cup Soy Milk/Yogurt

Amount Per Serving

Calories 163 Calories from Fat 99

% Daily Value*

Total Fat 11g 17%

Saturated Fat 2g 10%

Sodium 94mg 4%

Potassium 229mg 7%

Total Carbohydrates 13g 4%

Sugars 13g

Protein 1g 2%

Calcium 1.1%

* Percent Daily Values are based on a 2000 calorie diet.

Nice!
Saved to your Recipe Box

1 Carrot with ¼ cup Hummus

Calories 127 kcal

Ingredients

1 carrot
¼ cup hummus (¼ cup = 60 g)

Nutrition Facts

1 Carrot with ¼ cup Hummus

Amount Per Serving

Calories 127 Calories from Fat 54

% Daily Value*

Total Fat 6g 9%

Sodium 275mg 11%

Potassium 335mg 10%

Total Carbohydrates 14g 5%

Dietary Fiber 5g 20%

Sugars 2g

Protein 5g 10%

Vitamin A 203.8%

Vitamin C 4.4%

Calcium 4.3%

Iron 9.4%

* Percent Daily Values are based on a 2000 calorie diet.

Nice!
Saved to your Recipe Box

1 Good Handful of Nuts

Calories 178 kcal

Ingredients

1 handful nuts (any to your taste: walnuts, almonds, hazelnuts, peanuts etc.)

Instructions

Choose your favourite nut or mix them up!

Nutrition Facts

1 Good Handful of Nuts

Amount Per Serving

Calories 178 Calories from Fat 135

% Daily Value*

Total Fat 15g 23%

Saturated Fat 2g 10%

Sodium 3mg 0%

Potassium 179mg 5%

Total Carbohydrates 7g 2%

Dietary Fiber 2g 8%

Protein 5g 10%

Calcium 2.1%

Iron 6.2%

* Percent Daily Values are based on a 2000 calorie diet.

Nice!
Saved to your Recipe Box

½ Cup of Yogurt with Dried Fruits

Calories 91 kcal

Ingredients

½ cup yoghurt (natural)
2 tbsp blueberries

Instructions

Mix fruits with yoghurt.

Nutrition Facts

½ Cup of Yogurt with Dried Fruits

Amount Per Serving

Calories 91 Calories from Fat 36

% Daily Value*

Total Fat 4g 6%

Saturated Fat 2g 10%

Cholesterol 15mg 5%

Sodium 56mg 2%

Potassium 189mg 5%

Total Carbohydrates 9g 3%

Sugars 8g

Protein 4g 8%

Vitamin A 2.4%

Vitamin C 3.5%

Calcium 14.8%

* Percent Daily Values are based on a 2000 calorie diet.

Nice!
Saved to your Recipe Box

1 Banana

Calories 105 kcal

Ingredients

1 banana

Instructions

Just eat it when it's ripe 🙂

Nutrition Facts

1 Banana

Amount Per Serving

Calories 105

% Daily Value*

Sodium 1mg 0%

Potassium 422mg 12%

Total Carbohydrates 26g 9%

Dietary Fiber 3g 12%

Sugars 14g

Protein 1g 2%

Vitamin A 1.5%

Vitamin C 12.4%

Iron 1.7%

* Percent Daily Values are based on a 2000 calorie diet.

Nice!
Saved to your Recipe Box

1 Slice of Bread and Tomatoes

Servings 1

Calories 137 kcal

Ingredients

1 slice bread (whole grain)
5 cherry tomatoes
1 tsp olive oil

Instructions

On medium heat fry the tomatoes and bread for 5 minutes in olive oil. Finish off with a bit of salt and pepper. It'll taste like heaven.

Nutrition Facts

1 Slice of Bread and Tomatoes

Amount Per Serving

Calories 137 Calories from Fat 45

% Daily Value*

Total Fat 5g 8%

Sodium 202mg 8%

Potassium 238mg 7%

Total Carbohydrates 18g 6%

Dietary Fiber 2g 8%

Sugars 3g

Protein 3g 6%

Vitamin A 8.3%

Vitamin C 23.5%

Calcium 2.3%

Iron 8.2%

* Percent Daily Values are based on a 2000 calorie diet.

Nice!
Saved to your Recipe Box

¼ Bar Dark Chocolate

Course Snack

Servings 1 servings

Calories 149 kcal

Ingredients

25 g dark chocolate

Instructions

Enjoy as is 🙂

Nutrition Facts

¼ Bar Dark Chocolate

Amount Per Serving

Calories 149 Calories from Fat 90

% Daily Value*

Total Fat 10g 15%

Saturated Fat 6g 30%

Sodium 5mg 0%

Potassium 178mg 5%

Total Carbohydrates 11g 4%

Dietary Fiber 2g 8%

Sugars 6g

Protein 1g 2%

Calcium 1.8%

Iron 16.5%

* Percent Daily Values are based on a 2000 calorie diet.

Nice!
Saved to your Recipe Box

½ Cup Cottage Cheese with Maple Syrup

Course Snack

Prep Time 3 minutes

Total Time 3 minutes

Servings 1 cup

Calories 121 kcal

Ingredients

0.5 cup cottage cheese
1 tsp maple syrup

Instructions

Mix the maple syrup into the cottage cheese. Done 🙂

Nutrition Facts

½ Cup Cottage Cheese with Maple Syrup

Amount Per Serving

Calories 121 Calories from Fat 36

% Daily Value*

Total Fat 4g 6%

Saturated Fat 1g 5%

Cholesterol 17mg 6%

Sodium 382mg 16%

Potassium 109mg 3%

Total Carbohydrates 8g 3%

Sugars 6g

Protein 11g 22%

Vitamin A 2.9%

Calcium 8.7%

* Percent Daily Values are based on a 2000 calorie diet.

Nice!
Saved to your Recipe Box

½ Cup of Yogurt Topped with Fruits, Handful of Nuts

Calories 253 kcal

Ingredients

½ cup yogurt (natural)
1 handful fruits (choose your favourite)
1 handful nuts (any to your taste: walnuts, almonds, hazelnuts, peanuts etc.)