Meal Plan Snack List | Hurry The Food Up

Meal Plan Snack List

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1 Bowl Popcorn (Snack)

Servings 1 bowl
Calories 106kcal

Ingredients

Nutrition

Nutrition Facts
1 Bowl Popcorn (Snack)
Amount per Serving
Calories
106
% Daily Value*
Fat
 
5
g
8
%
Saturated Fat
 
4
g
25
%
Sodium
 
1
mg
0
%
Potassium
 
41
mg
1
%
Carbohydrates
 
15
g
5
%
Fiber
 
2
g
8
%
Sugar
 
4
g
4
%
Protein
 
2
g
4
%
Calcium
 
1
mg
0
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
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Low Fat Yogurt Banana Bowl (Snack)

Prep Time 2 minutes
Servings 1 bowl
Calories 170kcal

Ingredients

  • 1 ripe banana
  • 3.5 oz low fat natural yogurt
  • ½ tsp cinnamon

Nutrition

Nutrition Facts
Low Fat Yogurt Banana Bowl (Snack)
Amount per Serving
Calories
170
% Daily Value*
Fat
 
2
g
3
%
Saturated Fat
 
1
g
6
%
Cholesterol
 
6
mg
2
%
Sodium
 
71
mg
3
%
Potassium
 
659
mg
19
%
Carbohydrates
 
35
g
12
%
Fiber
 
4
g
17
%
Sugar
 
21
g
23
%
Protein
 
7
g
14
%
Vitamin A
 
129
IU
3
%
Vitamin C
 
11
mg
13
%
Calcium
 
198
mg
20
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
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Curried Popcorn

Calories 49kcal

Ingredients

  • 1 cup popcorn (or 1 tbsp popcorn kernels)
  • 1 tsp curry powder

Instructions 

  • Just enjoy it 🙂

Nutrition

Nutrition Facts
Curried Popcorn
Amount per Serving
Calories
49
% Daily Value*
Sodium
 
1
mg
0
%
Potassium
 
36
mg
1
%
Carbohydrates
 
9
g
3
%
Fiber
 
2
g
8
%
Protein
 
1
g
2
%
Iron
 
0.9
mg
5
%
* Percent Daily Values are based on a 2000 calorie diet.
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1 Slice of Toast with Olive Oil

Ingredients

Instructions 

  • Slice the bread into cubes and fry in olive oil for 2-3 minutes.
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50 g of Crackers

Calories 246kcal

Ingredients

  • 50 g crackers (choose you favourite)

Nutrition

Nutrition Facts
50 g of Crackers
Amount per Serving
Calories
246
% Daily Value*
Fat
 
11
g
17
%
Saturated Fat
 
2
g
13
%
Sodium
 
441
mg
19
%
Potassium
 
59
mg
2
%
Carbohydrates
 
31
g
10
%
Fiber
 
1
g
4
%
Sugar
 
4
g
4
%
Protein
 
3
g
6
%
Calcium
 
77
mg
8
%
Iron
 
2.2
mg
12
%
* Percent Daily Values are based on a 2000 calorie diet.
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Flax Seeds

Calories 16kcal

Ingredients

  • 1 tsp flax seeds

Nutrition

Nutrition Facts
Flax Seeds
Amount per Serving
Calories
16
% Daily Value*
Fat
 
1
g
2
%
* Percent Daily Values are based on a 2000 calorie diet.
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½ Avocado on 2 Pieces of Toast with some Salt and Pepper

Ingredients

Instructions 

  • Mash the avocado, add some salt and pepper, then layer on bread. Ready
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Topping for Chickpea Pancakes (Hummus and Yellow Bell Pepper)

Calories 220kcal

Ingredients

  • ½ cup hummus (choose your favourite)
  • ½ bell pepper, yellow

Nutrition

Nutrition Facts
Topping for Chickpea Pancakes (Hummus and Yellow Bell Pepper)
Amount per Serving
Calories
220
% Daily Value*
Fat
 
11
g
17
%
Saturated Fat
 
1
g
6
%
Sodium
 
467
mg
20
%
Potassium
 
406
mg
12
%
Carbohydrates
 
21
g
7
%
Fiber
 
7
g
29
%
Protein
 
10
g
20
%
Vitamin A
 
120
IU
2
%
Vitamin C
 
109.1
mg
132
%
Calcium
 
47
mg
5
%
Iron
 
3.3
mg
18
%
* Percent Daily Values are based on a 2000 calorie diet.
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Topping for Chickpea Pancakes (Hummus and Peas)

Calories 216kcal

Ingredients

  • ½ cup hummus (choose your favourite)
  • 1 tbsp peas

Nutrition

Nutrition Facts
Topping for Chickpea Pancakes (Hummus and Peas)
Amount per Serving
Calories
216
% Daily Value*
Fat
 
11
g
17
%
Saturated Fat
 
1
g
6
%
Sodium
 
466
mg
20
%
Potassium
 
317
mg
9
%
Carbohydrates
 
19
g
6
%
Fiber
 
8
g
33
%
Protein
 
10
g
20
%
Vitamin A
 
115
IU
2
%
Vitamin C
 
6
mg
7
%
Calcium
 
47
mg
5
%
Iron
 
3.2
mg
18
%
* Percent Daily Values are based on a 2000 calorie diet.
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A Bowl of Soy-Yoghurt with Dried Dates, Hemp Seeds and Maple Syrup

Calories 350kcal

Ingredients

  • 100 ml soy yogurt (100 ml= ½ cup)
  • 3 dates, dried
  • 1 tbsp hemp seeds
  • 1 tbsp maple syrup

Instructions 

  • Add chopped dates, hemp seeds and maple syrup to the soy-yoghurt. Stir the ingredients until everything is mixed together nicely. Ready 🙂

Nutrition

Nutrition Facts
A Bowl of Soy-Yoghurt with Dried Dates, Hemp Seeds and Maple Syrup
Amount per Serving
Calories
350
% Daily Value*
Fat
 
10
g
15
%
Sodium
 
31
mg
1
%
Potassium
 
182
mg
5
%
Carbohydrates
 
52
g
17
%
Fiber
 
3
g
13
%
Sugar
 
37
g
41
%
Protein
 
12
g
24
%
Vitamin A
 
80
IU
2
%
Vitamin C
 
29.9
mg
36
%
Calcium
 
342
mg
34
%
Iron
 
2.3
mg
13
%
* Percent Daily Values are based on a 2000 calorie diet.
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1 Handful Cashew Nuts (Snack)

Calories 83kcal

Ingredients

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

Instructions 

  • Enjoy as is 🙂

Nutrition

Nutrition Facts
1 Handful Cashew Nuts (Snack)
Amount per Serving
Calories
83
% Daily Value*
Fat
 
7
g
11
%
Saturated Fat
 
1
g
6
%
Sodium
 
2
mg
0
%
Potassium
 
99
mg
3
%
Carbohydrates
 
5
g
2
%
Fiber
 
1
g
4
%
Sugar
 
1
g
1
%
Protein
 
3
g
6
%
Vitamin C
 
1
mg
1
%
Calcium
 
6
mg
1
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
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¼ Avocado on 1 Slice of Toast with some Salt and Pepper

Ingredients

Instructions 

  • Mash the avocado, add some salt and pepper, then layer on bread. Ready
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5 Dried Dates

Calories 98kcal

Ingredients

  • 5 dates, dried

Instructions 

  • Eat as is 🙂

Nutrition

Nutrition Facts
5 Dried Dates
Amount per Serving
Calories
98
% Daily Value*
Potassium
 
229
mg
7
%
Carbohydrates
 
26
g
9
%
Fiber
 
2
g
8
%
Sugar
 
22
g
24
%
Calcium
 
14
mg
1
%
Iron
 
0.4
mg
2
%
* Percent Daily Values are based on a 2000 calorie diet.
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A Bowl of Vegetable Broth

Calories 12kcal

Ingredients

Nutrition

Nutrition Facts
A Bowl of Vegetable Broth
Amount per Serving
Calories
12
% Daily Value*
Sodium
 
960
mg
42
%
Carbohydrates
 
3
g
1
%
Sugar
 
2
g
2
%
Vitamin A
 
510
IU
10
%
* Percent Daily Values are based on a 2000 calorie diet.
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1 Handful Peanuts (Snack)

Calories 143kcal

Ingredients

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

Instructions 

  • Enjoy as is 🙂

Nutrition

Nutrition Facts
1 Handful Peanuts (Snack)
Amount per Serving
Calories
143
% Daily Value*
Fat
 
12
g
18
%
Saturated Fat
 
2
g
13
%
Sodium
 
6
mg
0
%
Potassium
 
186
mg
5
%
Carbohydrates
 
4
g
1
%
Fiber
 
2
g
8
%
Protein
 
7
g
14
%
Calcium
 
27
mg
3
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
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1 Mango (Snack)

Calories 124kcal

Ingredients

  • 1 mango

Instructions 

  • Enjoy as is 🙂

Nutrition

Nutrition Facts
1 Mango (Snack)
Amount per Serving
Calories
124
% Daily Value*
Fat
 
1
g
2
%
Saturated Fat
 
1
g
6
%
Sodium
 
2
mg
0
%
Potassium
 
348
mg
10
%
Carbohydrates
 
31
g
10
%
Fiber
 
3
g
13
%
Sugar
 
28
g
31
%
Protein
 
2
g
4
%
Vitamin A
 
2240
IU
45
%
Vitamin C
 
75
mg
91
%
Calcium
 
23
mg
2
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
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Brown Rice (4 servings)

Calories 1375kcal

Ingredients

  • 2 cup brown rice
  • 3 cup water

Instructions 

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

Nutrition

Nutrition Facts
Brown Rice (4 servings)
Amount per Serving
Calories
1375
% Daily Value*
Fat
 
10
g
15
%
Saturated Fat
 
2
g
13
%
Sodium
 
52
mg
2
%
Potassium
 
1018
mg
29
%
Carbohydrates
 
289
g
96
%
Fiber
 
12
g
50
%
Protein
 
28
g
56
%
Calcium
 
148
mg
15
%
Iron
 
6.8
mg
38
%
* Percent Daily Values are based on a 2000 calorie diet.
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3 Vegan Cookies

Calories 173kcal

Ingredients

  • 3 vegan cookies (like Oreo’s)

Instructions 

  • Just enjoy 🙂

Nutrition

Nutrition Facts
3 Vegan Cookies
Amount per Serving
Calories
173
% Daily Value*
Fat
 
7
g
11
%
Saturated Fat
 
1
g
6
%
Sodium
 
125
mg
5
%
Carbohydrates
 
25
g
8
%
Sugar
 
14
g
16
%
Protein
 
1
g
2
%
Iron
 
0.8
mg
4
%
* Percent Daily Values are based on a 2000 calorie diet.
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A Bowl of Soy-Yoghurt with Dried Dates and a Maple Syrup

Calories 190kcal

Ingredients

  • 100 ml soy yogurt
  • 1 handful dates, dried
  • 2 tsp maple syrup (or choose your favourite sweetener)

Instructions 

  • Add chopped dates and maple syrup to the soy-yoghurt. Stir the ingredients until everything is mixed together nicely. Ready 🙂

Nutrition

Nutrition Facts
A Bowl of Soy-Yoghurt with Dried Dates and a Maple Syrup
Amount per Serving
Calories
190
% Daily Value*
Fat
 
4
g
6
%
Sodium
 
30
mg
1
%
Carbohydrates
 
32
g
11
%
Sugar
 
21
g
23
%
Protein
 
6
g
12
%
Vitamin C
 
29.9
mg
36
%
Calcium
 
315
mg
32
%
* Percent Daily Values are based on a 2000 calorie diet.
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Toast with Spread of Choice

Calories 124kcal

Ingredients

  • 1 slice bread (whole grain toast)
  • 15 g spread (like hummus)

Instructions 

  • Layer spread on the bread. Enjoy! 🙂

Nutrition

Nutrition Facts
Toast with Spread of Choice
Amount per Serving
Calories
124
% Daily Value*
Fat
 
1
g
2
%
Sodium
 
197
mg
9
%
Potassium
 
53
mg
2
%
Carbohydrates
 
25
g
8
%
Fiber
 
1
g
4
%
Sugar
 
8
g
9
%
Protein
 
2
g
4
%
Vitamin C
 
1.3
mg
2
%
Calcium
 
23
mg
2
%
Iron
 
0.9
mg
5
%
* Percent Daily Values are based on a 2000 calorie diet.
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2 Handfuls of Nuts and 2 Handfuls of Raisins

Calories 534kcal

Ingredients

  • 2 handfuls nuts of choice (any to your taste: walnuts, almonds, hazelnuts, peanuts etc.)
  • 2 handfuls raisins

Instructions 

  • Mix everything and enjoy!

Nutrition

Nutrition Facts
2 Handfuls of Nuts and 2 Handfuls of Raisins
Amount per Serving
Calories
534
% Daily Value*
Fat
 
31
g
48
%
Saturated Fat
 
4
g
25
%
Sodium
 
24
mg
1
%
Potassium
 
853
mg
24
%
Carbohydrates
 
62
g
21
%
Fiber
 
9
g
38
%
Protein
 
11
g
22
%
Vitamin C
 
3.2
mg
4
%
Calcium
 
59
mg
6
%
Iron
 
3.8
mg
21
%
* Percent Daily Values are based on a 2000 calorie diet.
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½ Cup Raspberries

Calories 31kcal

Ingredients

  • ½ cup raspberries, fresh (½ cup = 100 g)

Nutrition

Nutrition Facts
½ Cup Raspberries
Amount per Serving
Calories
31
% Daily Value*
Potassium
 
90
mg
3
%
Carbohydrates
 
7
g
2
%
Fiber
 
3
g
13
%
Sugar
 
2
g
2
%
Vitamin C
 
15.8
mg
19
%
Calcium
 
15
mg
2
%
Iron
 
0.4
mg
2
%
* Percent Daily Values are based on a 2000 calorie diet.
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Carrots and/or Sliced Bell Pepper with hummus

Calories 291kcal

Ingredients

  • ½ cup hummus
  • 2 carrot
  • 1 bell pepper, red (sliced)

Nutrition

Nutrition Facts
Carrots and/or Sliced Bell Pepper with hummus
Amount per Serving
Calories
291
% Daily Value*
Fat
 
12
g
18
%
Saturated Fat
 
1
g
6
%
Sodium
 
555
mg
24
%
Potassium
 
921
mg
26
%
Carbohydrates
 
36
g
12
%
Fiber
 
13
g
54
%
Sugar
 
10
g
11
%
Protein
 
12
g
24
%
Vitamin A
 
24105
IU
482
%
Vitamin C
 
159.1
mg
193
%
Calcium
 
87
mg
9
%
Iron
 
3.9
mg
22
%
* Percent Daily Values are based on a 2000 calorie diet.
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Soy-Yoghurt with Grapes, Maple Syrup and Flax Seeds

Calories 199kcal

Ingredients

  • ½ cup soy yogurt (½ cup = 100 ml)
  • 1 handful grapes (chopped)
  • 1 tbsp flax seeds
  • 1 tsp maple syrup

Instructions 

  • Add chopped grapes, flax seeds and maple syrup to the soy-yoghurt. Stir the ingredients until everything is mixed together nicely. Ready

Nutrition

Nutrition Facts
Soy-Yoghurt with Grapes, Maple Syrup and Flax Seeds
Amount per Serving
Calories
199
% Daily Value*
Fat
 
6
g
9
%
Sodium
 
19
mg
1
%
Potassium
 
225
mg
6
%
Carbohydrates
 
32
g
11
%
Fiber
 
3
g
13
%
Sugar
 
22
g
24
%
Protein
 
5
g
10
%
Vitamin C
 
17.4
mg
21
%
Calcium
 
175
mg
18
%
Iron
 
0.8
mg
4
%
* Percent Daily Values are based on a 2000 calorie diet.
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A Handful of Grapes

Calories 52kcal

Ingredients

  • 1 handful grapes

Nutrition

Nutrition Facts
A Handful of Grapes
Amount per Serving
Calories
52
% Daily Value*
Sodium
 
1
mg
0
%
Potassium
 
144
mg
4
%
Carbohydrates
 
13
g
4
%
Sugar
 
11
g
12
%
Vitamin C
 
2.4
mg
3
%
Iron
 
0.3
mg
2
%
* Percent Daily Values are based on a 2000 calorie diet.
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0 from 0 votes

Couple of Pieces of Dark Chocolate

Calories 149kcal

Ingredients

Instructions 

  • Enjoy as is 🙂

Nutrition

Nutrition Facts
Couple of Pieces of Dark Chocolate
Amount per Serving
Calories
149
% Daily Value*
Fat
 
10
g
15
%
Saturated Fat
 
6
g
38
%
Sodium
 
5
mg
0
%
Potassium
 
178
mg
5
%
Carbohydrates
 
11
g
4
%
Fiber
 
2
g
8
%
Sugar
 
6
g
7
%
Protein
 
1
g
2
%
Calcium
 
18
mg
2
%
Iron
 
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.
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1 Bowl of Vegetable Broth with 1 Cup Mixed Veggies

Calories 128kcal

Ingredients

Instructions 

  • Cook frozen veggies in the vegetable broth for a few minutes. The meal is ready!

Nutrition

Nutrition Facts
1 Bowl of Vegetable Broth with 1 Cup Mixed Veggies
Amount per Serving
Calories
128
% Daily Value*
Sodium
 
1025
mg
45
%
Potassium
 
385
mg
11
%
Carbohydrates
 
27
g
9
%
Fiber
 
7
g
29
%
Sugar
 
2
g
2
%
Protein
 
6
g
12
%
Vitamin A
 
9740
IU
195
%
Vitamin C
 
18.9
mg
23
%
Calcium
 
45
mg
5
%
Iron
 
1.7
mg
9
%
* Percent Daily Values are based on a 2000 calorie diet.
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Soy-Yoghurt with an Apple, Maple Syrup and Flax Seeds

Calories 178kcal

Ingredients

  • ½ cup soy yogurt
  • apple (sliced)
  • 1 tbsp flax seeds
  • 1 tsp maple syrup

Instructions 

  • Add a sliced appleflax seeds and maple syrup to the yoghurt. Stir the ingredients until everything is mixed together nicely. Ready

Nutrition

Nutrition Facts
Soy-Yoghurt with an Apple, Maple Syrup and Flax Seeds
Amount per Serving
Calories
178
% Daily Value*
Fat
 
8
g
12
%
Saturated Fat
 
2
g
13
%
Cholesterol
 
15
mg
5
%
Sodium
 
60
mg
3
%
Potassium
 
336
mg
10
%
Carbohydrates
 
21
g
7
%
Fiber
 
4
g
17
%
Sugar
 
16
g
18
%
Protein
 
6
g
12
%
Vitamin A
 
120
IU
2
%
Vitamin C
 
2.8
mg
3
%
Calcium
 
174
mg
17
%
Iron
 
0.6
mg
3
%
* Percent Daily Values are based on a 2000 calorie diet.
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1 Handful of Nuts and 1 Handful of Raisins

Calories 267kcal

Ingredients

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

Instructions 

  • Mix everything and enjoy!

Nutrition

Nutrition Facts
1 Handful of Nuts and 1 Handful of Raisins
Amount per Serving
Calories
267
% Daily Value*
Fat
 
15
g
23
%
Saturated Fat
 
2
g
13
%
Sodium
 
12
mg
1
%
Potassium
 
426
mg
12
%
Carbohydrates
 
31
g
10
%
Fiber
 
4
g
17
%
Protein
 
5
g
10
%
Vitamin C
 
1.7
mg
2
%
Calcium
 
21
mg
2
%
Iron
 
1.9
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
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0 from 0 votes

2 Slices of Bread with Spread of Choice

Calories 249kcal

Ingredients

  • 2 slice bread
  • 30 g spread (choose your favourite)

Instructions 

  • Layer spread on the bread. Enjoy! 🙂

Nutrition

Nutrition Facts
2 Slices of Bread with Spread of Choice
Amount per Serving
Calories
249
% Daily Value*
Fat
 
2
g
3
%
Sodium
 
395
mg
17
%
Potassium
 
106
mg
3
%
Carbohydrates
 
51
g
17
%
Fiber
 
4
g
17
%
Sugar
 
17
g
19
%
Protein
 
5
g
10
%
Vitamin C
 
2.6
mg
3
%
Calcium
 
47
mg
5
%
Iron
 
1.8
mg
10
%
* Percent Daily Values are based on a 2000 calorie diet.
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0 from 0 votes

Topping: 2 tbsp almonds, ½ tbsp maple syrup, 1 handful blueberries

Calories 197kcal

Ingredients

Instructions 

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

Nutrition

Nutrition Facts
Topping: 2 tbsp almonds, ½ tbsp maple syrup, 1 handful blueberries
Amount per Serving
Calories
197
% Daily Value*
Fat
 
10
g
15
%
Sodium
 
2
mg
0
%
Potassium
 
198
mg
6
%
Carbohydrates
 
25
g
8
%
Fiber
 
4
g
17
%
Sugar
 
17
g
19
%
Protein
 
4
g
8
%
Vitamin C
 
7.3
mg
9
%
Calcium
 
69
mg
7
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
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0 from 0 votes

2 Slices of Bread

Servings 2 slices
Calories 83kcal

Ingredients

  • 2 slice bread (whole grain)

Nutrition

Nutrition Facts
2 Slices of Bread
Amount per Serving
Calories
83
% Daily Value*
Fat
 
1
g
2
%
Saturated Fat
 
1
g
6
%
Sodium
 
193
mg
8
%
Potassium
 
53
mg
2
%
Carbohydrates
 
15
g
5
%
Fiber
 
2
g
8
%
Sugar
 
1
g
1
%
Protein
 
3
g
6
%
Calcium
 
23
mg
2
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
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0 from 0 votes

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

Calories 278kcal

Ingredients

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

Instructions 

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

Nutrition

Nutrition Facts
½ Cup of Low fat Cottage Cheese with Maple Syrup and a Handful of Nuts
Amount per Serving
Calories
278
% Daily Value*
Fat
 
17
g
26
%
Saturated Fat
 
3
g
19
%
Cholesterol
 
5
mg
2
%
Sodium
 
463
mg
20
%
Potassium
 
292
mg
8
%
Carbohydrates
 
15
g
5
%
Fiber
 
3
g
13
%
Sugar
 
7
g
8
%
Protein
 
19
g
38
%
Vitamin A
 
51
IU
1
%
Vitamin C
 
1
mg
1
%
Calcium
 
98
mg
10
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
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0 from 0 votes

2 Baked Sweet Potatoes

Servings 2 potatoes
Calories 174kcal

Ingredients

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

Nutrition Facts
2 Baked Sweet Potatoes
Amount per Serving
Calories
174
% Daily Value*
Fat
 
7
g
11
%
Saturated Fat
 
1
g
6
%
Sodium
 
72
mg
3
%
Potassium
 
438
mg
13
%
Carbohydrates
 
26
g
9
%
Fiber
 
4
g
17
%
Sugar
 
5
g
6
%
Protein
 
2
g
4
%
Vitamin A
 
18443
IU
369
%
Vitamin C
 
3
mg
4
%
Calcium
 
39
mg
4
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
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0 from 0 votes

1 Slice of Toast with Peanut Butter

Calories 141kcal

Ingredients

Instructions 

  • Layer peanut butter on the toast. Enjoy! 🙂

Nutrition

Nutrition Facts
1 Slice of Toast with Peanut Butter
Amount per Serving
Calories
141
% Daily Value*
Fat
 
6
g
9
%
Saturated Fat
 
1
g
6
%
Sodium
 
238
mg
10
%
Potassium
 
118
mg
3
%
Carbohydrates
 
17
g
6
%
Fiber
 
2
g
8
%
Sugar
 
2
g
2
%
Protein
 
5
g
10
%
Calcium
 
23
mg
2
%
Iron
 
1.1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
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0 from 0 votes

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

Calories 234kcal

Ingredients

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

Instructions 

  • Mix all ingredients in the bowl. Ready 🙂

Nutrition

Nutrition Facts
A Bowl of Soy-Yoghurt with Oats, Berries and a Sweetener
Amount per Serving
Calories
234
% Daily Value*
Fat
 
4
g
6
%
Sodium
 
32
mg
1
%
Potassium
 
43
mg
1
%
Carbohydrates
 
40
g
13
%
Fiber
 
2
g
8
%
Sugar
 
20
g
22
%
Protein
 
7
g
14
%
Vitamin C
 
29.9
mg
36
%
Calcium
 
300
mg
30
%
Iron
 
0.5
mg
3
%
* Percent Daily Values are based on a 2000 calorie diet.
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0 from 0 votes

2 Carrots with ⅓ cup Hummus

Calories 249kcal

Ingredients

  • 2 carrot
  • cup hummus (⅓ cup = 80 g)

Nutrition

Nutrition Facts
2 Carrots with ⅓ cup Hummus
Amount per Serving
Calories
249
% Daily Value*
Fat
 
11
g
17
%
Saturated Fat
 
1
g
6
%
Sodium
 
538
mg
23
%
Potassium
 
664
mg
19
%
Carbohydrates
 
28
g
9
%
Fiber
 
10
g
42
%
Sugar
 
5
g
6
%
Protein
 
10
g
20
%
Vitamin A
 
20380
IU
408
%
Vitamin C
 
7.2
mg
9
%
Calcium
 
86
mg
9
%
Iron
 
3.3
mg
18
%
* Percent Daily Values are based on a 2000 calorie diet.
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0 from 0 votes

1 Handful of Dried Apricots with Nuts

Calories 191kcal

Ingredients

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

Instructions 

  • Enjoy it! 🙂

Nutrition

Nutrition Facts
1 Handful of Dried Apricots with Nuts
Amount per Serving
Calories
191
% Daily Value*
Fat
 
10
g
15
%
Saturated Fat
 
1
g
6
%
Sodium
 
5
mg
0
%
Potassium
 
468
mg
13
%
Carbohydrates
 
23
g
8
%
Fiber
 
3
g
13
%
Sugar
 
16
g
18
%
Protein
 
4
g
8
%
Vitamin A
 
1080
IU
22
%
Calcium
 
30
mg
3
%
Iron
 
1.5
mg
8
%
* Percent Daily Values are based on a 2000 calorie diet.
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0 from 0 votes

Brown Rice (2 Servings)

Servings 2 people
Calories 172kcal

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.

Nutrition

Nutrition Facts
Brown Rice (2 Servings)
Amount per Serving
Calories
172
% Daily Value*
Fat
 
1
g
2
%
Saturated Fat
 
1
g
6
%
Sodium
 
7
mg
0
%
Potassium
 
127
mg
4
%
Carbohydrates
 
36
g
12
%
Fiber
 
2
g
8
%
Protein
 
4
g
8
%
Calcium
 
16
mg
2
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
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0 from 0 votes

½ Cup of Yoghurt Topped with Banana & Oats

Calories 149kcal

Ingredients

  • ½ cup natural 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

Nutrition Facts
½ Cup of Yoghurt Topped with Banana & Oats
Amount per Serving
Calories
149
% Daily Value*
Fat
 
4
g
6
%
Saturated Fat
 
2
g
13
%
Cholesterol
 
15
mg
5
%
Sodium
 
57
mg
2
%
Potassium
 
401
mg
11
%
Carbohydrates
 
23
g
8
%
Fiber
 
2
g
8
%
Sugar
 
12
g
13
%
Protein
 
5
g
10
%
Vitamin A
 
120
IU
2
%
Vitamin C
 
5.1
mg
6
%
Calcium
 
148
mg
15
%
Iron
 
0.3
mg
2
%
* Percent Daily Values are based on a 2000 calorie diet.
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0 from 0 votes

½ Bar Dark Chocolate

Calories 299kcal

Ingredients

Instructions 

  • Enjoy as is 🙂

Nutrition

Nutrition Facts
½ Bar Dark Chocolate
Amount per Serving
Calories
299
% Daily Value*
Fat
 
21
g
32
%
Saturated Fat
 
12
g
75
%
Cholesterol
 
1
mg
0
%
Sodium
 
10
mg
0
%
Potassium
 
357
mg
10
%
Carbohydrates
 
22
g
7
%
Fiber
 
5
g
21
%
Sugar
 
12
g
13
%
Protein
 
3
g
6
%
Calcium
 
36
mg
4
%
Iron
 
6
mg
33
%
* Percent Daily Values are based on a 2000 calorie diet.
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0 from 0 votes

Bread with Tomato, Cucumber and Cream Cheese

Calories 190kcal

Ingredients

  • 1 slice bread (rustic or wholegrain)
  • 2 cherry tomatoes
  • 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

Nutrition Facts
Bread with Tomato, Cucumber and Cream Cheese
Amount per Serving
Calories
190
% Daily Value*
Fat
 
8
g
12
%
Saturated Fat
 
4
g
25
%
Cholesterol
 
22
mg
7
%
Sodium
 
265
mg
12
%
Potassium
 
498
mg
14
%
Carbohydrates
 
23
g
8
%
Fiber
 
3
g
13
%
Sugar
 
6
g
7
%
Protein
 
5
g
10
%
Vitamin A
 
570
IU
11
%
Vitamin C
 
13.4
mg
16
%
Calcium
 
85
mg
9
%
Iron
 
1.6
mg
9
%
* Percent Daily Values are based on a 2000 calorie diet.