It’s the Pumpkin Time of Year

Everything has gone pumpkin! It’s hard to find a product that doesn’t have a pumpkin flavored version. Many of these foods and drinks are not only bursting a robust pumpkin flavor, but also loaded with added sugar, fat and calories. Look beyond the pumpkin flavored Kit Kats, Cheerios, donuts, ice cream and traditional lattes and you’ll find some delicious pumpkin flavored treats that fit into your post-surgery eating plan.

Pumpkin Flavored Products 



Pumpkin Dip

3/4 cup (6 ounces) 1/3-less-fat cream cheese, softened
1/4 cup Splenda
1/2 cup canned pumpkin
1 tablespoon sugar-free maple syrup
1/2 teaspoon ground cinnamon

Combine all ingredients in a medium bowl or blender and mix until smooth. Cover and chill 30 minutes before serving. Serve the dip with peeled apple slices, banana slices, or cinnamon pita chips. Makes 12 servings.

Nutrition information per serving: 40 calories, 1 gram protein, 3 grams fat, 2 grams carbohydrate, 63 mg sodium.

Pumpkin Muffins

3/4 cup pumpkin puree
3 cups almond flour
1/3 cup unflavored whey protein powder
2 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1 ½ tsp cinnamon
1/2 tsp ginger
1/4 tsp cloves
1/4 cup butter, softened
1/2 cup Swerve Sweetener or other erythritol
3 large eggs
1/2 tsp vanilla extract
1/4 cup skim milk

Preheat oven to 325F and line 15 muffin tins with paper liners. On a plate lined with two layers of paper towel, spread out pumpkin puree and blot with another layer or two of paper towels–let sit while mixing dry ingredients.

In a medium bowl, whisk together the almond flour, protein powder, baking powder, baking soda, salt and spices.

In a large bowl, beat butter with sweetener until well combined. Beat in pumpkin puree, eggs and vanilla extract. Add in dry mixture and milk. Mix well. Batter will be thick. Fill each muffin cup 2/3 full. Bake 23 minutes or until tops are set and edges are just browned. Let cool in pan 15 minutes. Makes 15 servings.

Nutrition information per serving: 183 calories, 8 grams protein, 16 grams fat, 15 grams carbohydrate (8 grams sugar alcohol, 3 grams fiber), 167 mg sodium.

Pumpkin Roll

1 cup almond meal
1 tsp baking powder
2 tsp cinnamon
1 tsp ginger
½ tsp nutmeg
½ tsp allspice
¼ tsp salt
1 ½ tsp unflavored gelatin powder
¾ cup Splenda
1 cup canned pumpkin
4 eggs
¼ cup canola oil
½ cup water
1 8 oz pkg light cream cheese, softened
1 tsp vanilla
¼ cup sugar-free maple syrup

Preheat oven to 375° F. Prepare pan – spray a 10X15 inch jelly roll pan with nonstick spray, line with parchment paper, spray the top of the parchment paper.

Mix dry ingredients well. Add pumpkin, eggs, oil and water and beat for 2-3 minutes. Pour into prepared pan.

Reduce oven heat to 350° F. Bake for about 15-18 minutes, until toothpick comes out clean. Do not overbake.

Cool in pan for about 5 minutes. Then, cover the pan with a clean dish towel and flip over. Carefully peel off the parchment paper. Then roll the cake up in the dish towel, starting with a long side (so the cake will be long and thin). Let cool for 10-15 minutes.

Mix the cream cheese, vanilla, and syrup together. Unroll cake. Don’t force it to flatten completely. Spread filling on cake and roll the cake back up. Cool completely in refrigerator before serving. Slice into 15 slices and serve.

Nutrition information per serving: 130 calories, 4 grams protein, 10 grams fat, 6 grams carbohydrate, 207 mg sodium. 

Pumpkin Mousse

2 pkg. (1 oz. each) vanilla sugar free, fat free instant pudding mix
3 cups cold fat-free milk
1 can (15 oz.) pumpkin
1 tsp. pumpkin pie spice
1 cup thawed Cool Whip Lite

Beat pudding mixes, milk, and pumpkin spice in medium bowl with mixer or whisk for 2 minutes. Stir in Cool Whip. Pour into individual serving glasses or bowls if desired. Refrigerate for 30 minutes or more. Makes 12 servings

Nutrition information per serving: 60 calories, 3 grams protein, 1 gram fat, 11 grams carbohydrate, 200 mg sodium.

Pumpkin Latte

1 cup Fairlife milk
1 Tbsp. pumpkin puree
1 tsp. sweetener
1 tsp. vanilla extract
1/4 tsp.  pumpkin pie spice
4 oz. strong coffee
Optional: whipped cream

Combine milk, pumpkin puree and sweetener in a small sauce pan. Heat on medium to warm, taking care not to boil.  Remove from heat; stir in vanilla extract, pumpkin pie spice and coffee. Top with whipped cream if desired. Makes 1 serving.

Nutrition information per serving:  86 calories, 13 grams protein, 0 grams fat, 7 grams carbohydrate, 120 mg sodium.

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It’s Time to Get Your Routine Back

For most, COVID 19 has brought major changes to our daily lives–working from home, children at home learning remotely, being out of work or working more hours, cooking at home more, fewer activities, and often less social interaction. The routines we had set up (good or bad) have for most been disrupted. We all function better with routines. They ease our days and give us fewer decisions to make. During this time of change, be sure to intentionally set up a daily routine that best serves your health and wellness goals. Below is an outline of habits to consider including; choose those that are most important to you.

Rise and Shine

Have a consistent wake up time each day. Start the day with 15 minutes or so of intention setting, gratitude or meditation. This focus at the beginning of the day can ease anxiety and start the day on a positive note.

Morning Movement

A fitness routine first thing in the morning helps you to be more consistent, boosts mood and energy throughout the day, and improves cognitive function. To get even more out of this time, pair morning exercise with something inspiring, uplifting, or educational–music, motivational videos, learning videos, books on tape, or documentaries.

Breakfast Fuel

A high-protein breakfast starts your day on the fast track. If you are just not a breakfast person—this is a great time for a protein drink. Take a minute to track food intake throughout the day—a proven success habit.

Morning Snack

Keep this snack small—about 100 calories with 4-10 grams of protein. Some ideas include cottage cheese, yogurt, string cheese, rolled up deli meat, or a little chicken salad on a cracker. Take a short walk if you are able and get your muscles moving.   

Lunch Break

Dig into the healthy meal brought from home. When you’re done, get in a little movement if possible. This is a great time to connect socially–take a walk with a co-worker in person or virtually.

Afternoon Pick-Me-Up

Get up and move–take a stroll, stand up and stretch, or do a few squats. Any type of movement will get blood flowing and boost energy. It’s time for a small protein-rich snack as well.

End of the Workday

Tidy your workspace, turn off your computer and transition from work life to private life. You’ve worked hard and had some stressors—take a few minutes to intentionally relax. A little quiet time, a quick walk, a phone call with a friend, 10 minutes with a good book, deep breathing, or stretching along with a calorie-free beverage can help you rejuvenate.


Connect with family and friends over a healthy meal. A positive aspect to the pandemic is that people are preparing more food at home. Studies show that home cooked meals contain more veggies and fewer calories than those eaten out.

Prep for the Following Day

Before you turn off the kitchen lights, pack your lunch and snacks for the next day. Cut veggies, set out the crock pot and prep tomorrow’s dinner. Then set out work-out clothes and make a “to do” list. Working ahead helps to set the stage for better habits.

Family Time / Me Time

If you have young children, this may be the time for evening bath and book time or game time with older kids. At least a few days a week, be sure to carve out time for doing something you love—read, paint, write, watch a fun show, or go for an evening stroll.


Shoot for a consistent bedtime. Turn off TV and computers at least an hour before to help you fall asleep more easily. Take a few minutes to reflect on the day, express gratitude, and set intentions for the next day. A good night’s sleep (7-8 hours for most) is essential for a healthy weight. A lack of sleep can increase appetite, lower impulse control, and reduce exercise.

The Bottom Line

It all works together, a good night’s sleep, a positive morning attitude, and good a structure throughout the day. It’s time to get back to a healthy routine allowing you to stress less, accomplish more and reach your health and fitness goals.

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Focus on Protein for Best Results

There are big benefits to getting the right amount of protein after surgery–a strong immune system, healthy hair and nails, better weight loss and maintenance, strong muscles, peak energy, and improved appetite control.

While there is an abundance of benefits to meeting daily protein goals, not meeting them can have negative health effects—including weight regain. Getting the right amount of protein each day is all about food choices. It’s not hard to do, if you know what to do. Unfortunately, studies have found that many obtain less than 60 grams of protein a day. And one study found average protein intakes of just 42 grams a day.

Since, a major factor for maximizing weight loss success and promoting good health is getting the right amount of daily protein, let’s get this right.


Benefits to Getting the Right Amount of Protein

Protein for Good Health and Immune Function. Our bodies use protein to preserve muscle tissue, maintain nutritional status, increase feelings of fullness, support a healthy immune system and maintain weight loss.

In this era of COVID, many people supplement with things like vitamin C, zinc, elderberry, and vitamin D to support immune function. It’s important to realize that an optimal protein intake is essential for a peak performing immune system too.

Healthy Hair and Nails. It is not uncommon to see some hair loss 3-5 months after surgery. The main reasons for this are 1) the surgery itself and 2) the rapid weight loss that follows. These stressors cause more of the hair follicles to go into a resting state—then 3-5 months later that hair falls out. To prevent or lessen the severity of hair loss, meet daily protein goals and take vitamin and mineral supplements as recommended.

Keep Your Lean and Improve Health Outcomes. The goal of weight loss surgery is to improve health and reduce excess fat tissue. The reality is that some lean tissue (muscle) is also lost during the weight loss phase. If care is not taken, muscle can account for up to 31% of weight lost.

Reaching daily protein goals has been shown to reduce the amount of muscle tissue lost during weight loss. Not only does this impact weight loss and maintenance, but has many health implications as well. Maintaining muscle helps:

  • Reduce the risk of falls
  • Improve ability to walk and exercise
  • Keeps your heart beating strong—remember the heart is a muscle too
  • Reduce the risk of infections
  • Regulate insulin and blood sugar
  • Live longer—a higher ratio of muscle to fat improves life expectancy
  • Muscle mass is the biggest factor impacting metabolism (the rate at which your body burns calories)

The bottom line: meet daily protein goals to minimize muscle loss and maximize fat loss. You’ll have better results from your surgery and improve your overall health as well.

Peak Energy

Muscle weakness and fatigue are signs of protein depletion. In addition to meeting protein goals daily, recommended vitamin and mineral supplementation and a healthy diet of fresh, unprocessed vegetables, fruits and whole grains is needed to optimize the body’s ability to process energy.  

Improved Appetite Control

Eating six small, protein-rich meals help to reduce appetite. Hunger is not generally a factor immediately after surgery, but months after surgery, some may notice that their appetite begins to increase. An out-of-control appetite often signals a lower protein intake. Protein reduces levels of the hormone ghrelin that causes hunger. It also boosts appetite reducing hormones.


 Regular Exercise Helps Too 

When it comes to muscles, use them or lose them. A good diet will only get you so far, regular exercise is essential to maintaining muscle mass. Ideally, a program that includes both strength training and cardio (like a good brisk walk) is best.

In addition to maintaining muscle mass, regular exercise helps you lose weight and keep it off, keep bones strong, build strength, have greater endurance, improve balance, increase metabolism, boost energy and improved mood.

When you put the parts of a healthy lifestyle together, they build on each other. Regular exercise increases energy, confidence and mood. Those positive feelings help you select healthy foods. The combination of healthy food and exercise gives you more energy, more muscle mass, and a stronger heart. You improve your endurance and the ability to exercise. This wonderful synergy helps you build a healthy, fit body.

Track Your Intake

To assure you’re meeting your daily protein goal, track food and protein intake. This proven tool will help you reach your protein and weight loss goals. Use an app, a pencil and paper log, or create a spreadsheet. It’s easy to assume you’re meeting your goals, but tracking will give you the real scoop.

Where to Get Protein

The majority of protein should come from higher protein foods. These include lean meat/fish/poultry, low fat dairy and eggs, and beans. If protein goals are not met with food, protein drinks can fill in the gaps. Some people choose to start the day with a protein drink; others use them in the evening if their intake of high protein foods was lax on that day.

Liquid Phase

The volume of fluid that your body can handle is very limited during this phase, so it is especially important to use a concentrated source of protein to help meet your goal.  Protein drinks fit this bill and work well for many people after surgery. Make sure the supplements you select have 2 grams or less of added sugar. Keep an eye on what you add to your protein drink so you don’t end up with more calories than you realize–use limited amounts of juice and peanut butter, and avoid adding sugar-free ice cream. Protein drinks are available in both ready-to-drink and powdered forms.

Pureed Foods

Once you start on the pureed food phase, you can add smooth-consistency foods to all of the liquid options.

Soft Foods

In addition to the liquid and pureed options, ground meats, flaky fish, eggs, low-fat cheese, and soft deli meats can now be used to help you reach your protein goal.  At this stage, it is important to learn to take very small bites and chew food to a paste-like consistency before swallowing. Be sure to take a few small bites, pause and check your body signals for acceptance. Stay away from untoasted bread, rice, pasta and solid meats like steak, roast, pork chops, chicken breast, etc.

Regular Foods

Solid meats (chicken, pork, beef, etc) can now be added to the diet. High-protein foods (lean meat / fish / poultry and low-fat dairy products) may begin to replace protein drinks. Many people choose to include a protein drink daily as one of their six meals. Be sure to build your diet around high-protein foods and eat six small meals. 

Six Small Meals

It’s best to divide protein between meals and snacks throughout the day. This doesn’t have to be exact and it can change based on your meal plan for the day. Here’s how it could look:

Protein Goal Breakfast Lunch Dinner Each Snack (3)
60 14 grams 14 grams 14 grams 6 grams
75 18 grams 18 grams 18 grams 7 grams
90 22 grams 22 grams 22 grams 8 grams
110 26 grams 27   rams 27 grams 10 grams

Mix and match the foods listed on the Best Foods to Meet Your Protein Goals chart below to meet your daily protein goals with ease.

Signs of Low Protein Intake

Meeting daily protein goals is certainly easier than correcting the bigger problems that build up from even small daily deficits. It can take months for signs of low protein intake to surface. If you fall short of your protein goal for a day or two, it is unlikely that you will notice any difference. But when you miss that goal day after day, symptoms seem to suddenly show up. Common signs of low protein intake include:

  • Edema (swelling most often in the hands, arms, feet, ankles or legs)
  • Thin, fragile, or loss of hair
  • Low hand-grip strength
  • Changes in appetite (nausea or increased hunger)
  • Fatigue
  • Loss of muscle mass
The Best Foods to Help You Meet Protein Goals
  Full Liquid Pureed Soft Regular
Ready-to-drink protein shakes or protein water x x x x
Protein powders mixed with water or milk x x x x
Protein powders blended with fruit x x x x
Fairlife milk (higher in protein) x x x x
Milk, skim, 1% or 2% x x x x
Carbmaster white or chocolate milk (only at Kroger) x x x x
Carbmaster yogurt smoothies (only at Kroger) smooth x x x
Yogurt, Dannon Oikos Triple Zero smooth x x x
Yogurt, Dannon Two Good smooth x x x
Yogurt, Carbmaster (only at Kroger) smooth x x x
Yogurt blended with Fairlife milk and fruit x x x x
Yogurt, plain Greek, add fruit flavored protein powder x x x x
Pudding, no added sugar (ready to eat) x x x x
Pudding, instant mix – increase protein with Fairlife milk or protein powder x x x x
Soup, blended and strained x x x x
Soup, blended   x x x
Soup, add extra chicken or meat, blended   x x x
Soup     x x
Soup, add extra chicken or meat     x x
Chili, (beef, turkey, chicken, vegetarian) blended   x x x
Chili, (beef, turkey, chicken, vegetarian)     x x
Hot cocoa, no added sugar, made with milk x x x x
Fudgesicles, no added sugar x x x x
Carnation Instant Breakfast, no added sugar x x x x
Refried beans, mashed   x x x
Refried beans     x x
Cottage cheese, mashed   x x x
Cottage cheese     x x
Low fat gravy blended with meat   x x x
Egg substitute (Egg Beaters), lightly scrambled   x x x
Eggs (scrambled, fried, hard or soft boiled)     x x
Tuna, add seasoning and light dressing, finely chopped   x x x
Tuna, add seasoning and light dressing     x x
Tuna, add fresh celery, onion and light dressing       x
Chicken, canned, add seasoning and light dressing, finely chopped   x x x
Chicken, canned add seasoning and light dressing     x x
Chicken salad with fresh vegetables       x
Meat, fish or poultry blended   x x x
Meat or poultry, ground or finely shredded     x x
Fish, flakey, baked     x x
Meat, fish or poultry (moist and tender is best)       x
Deli meat (lean turkey, chicken, ham, or roast beef)     x x
Hummus   x x x
Beans, mashed (avoid baked beans with added sugar)   x x x
Beans (avoid baked beans with added sugar)     x x
Vegetarian burgers     x x
Vegetarian meat substitutes     x x
Tofu     x x
Turkey sausage       x
Cheese, low fat (light mozzarella cheese sticks, light Baby Bell, Light Laughing Cow, 2% milk cheese)     x x
Protein bars, low sugar – great for emergencies       x
Peanut butter, smooth, in liquid recipes (limit due to high fat) x x x x
Peanut butter, smooth (limit due to high fat)   x x x
Powdered peanut butter, in liquid recipes x x x x
Powdered peanut butter   x x x



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What Are the Most Addictive Foods?

It’s not just you. There are some foods that we just can’t get enough of—even when we have had enough. Interestingly these are not the whole, unprocessed, high-fiber foods found in nature. They are highly processed foods high in fat, sugar or both.

Download Healthful Habits: What are the Most Addictive Foods 

It’s Not a Lack of Willpower

It’s not a lack of willpower that causes the overeating of addictive foods. These foods overload the pleasure centers in the brain. The more we eat these foods, the more we crave them. Not only that, but we build up a tolerance so it take more of the addictive food to provide the same level of satisfaction.

It’s Intentional

Food companies intentionally make and promote foods to have these addictive qualities—looking out for their bottom line, not our health. After all, if they get you addicted to their particular brand of unhealthy food, they hope to have a customer for life.

Most Addictive Foods

Pizza Cheeseburgers Rolls
Chocolate Pop (regular) Buttered Popcorn
Chips Cake Breakfast Cereal
Cookies Cheese Gummy Candy
Ice Cream Bacon Steak
French Fries Fried Chicken Muffins

Do You Have a Food Addiction?

The Yale Food Addiction Scale is a test use to identify potential food addictions. If you think that you might have a problem, ask yourself the following questions.

Do you eat even when you are full?

Do you go out of your way to enjoy certain foods when they aren’t readily available in your home?

Do you find yourself finishing off a bag of chips or package of cookies when you intended to only eat a few?

Do you have intense cravings?

Do you recognize that certain foods are harder than others for you to stop eating?

Do you choose to eat rather than spend time with friends and family?

Do you avoid activities and events that you once enjoyed because of a fear of overeating?

Has your overeating restricted your lifestyle?

How to Break Your Habit

Avoid highly addictive foods altogether and replacing them with the foods found to be least addictive. Cutting back and trying to eat smaller portions of addictive foods, like trying to cut back on drugs or alcohol when addicted, doesn’t usually work. Take these steps to break a food addiction:

  • Write down a list of the foods that cause cravings and/or binges. These are the trigger foods to avoid completely.
  • Replace trigger foods with healthier options. Instead of ice cream, eat a sugar free fudgesicles or a blend of low sugar yogurt, milk and frozen fruit. Make pizza with cauliflower crust, healthy veggie toppings and a limited amount of cheese. A piece of a low sugar protein bar can replace a cookie.
  • Plan out six small meals and snacks. When you are not driven by physical hunger and have healthy foods easily available, it is easier to make the better choice in the moment.

Many health professionals and support groups can aid in overcoming a food addiction. You don’t need to go it alone.


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What Happens When You Eat Mini Meals?

You know that eating small, frequent meals after your surgery will help your body get the nourishment it needs to run smoothly.  But, who has the time and does it really matter anyway? We’ve put together some compelling reasons why you should eat mini meals throughout the day and 10 steps to do it the right way. Once you get it down, it’s easy and you’ll find that you have more focus and more energy to get through your day.

Download On Track with Barix: What Happens When You Eat Mini Meals 

A Mini Meal?

A mini meal is a small, ¼ cup to 1 cup, healthy meal or snack. It generally contains a low-fat protein source along with healthy fat or carbohydrate. A mini snack could be as simple as a 100 calorie pack of almonds, a Greek yogurt, or apple slices with a small smear of peanut butter. A mini meal might be 2 ounces of salmon, a small baked potato with butter and roasted asparagus, or it could be a slice of light bread with 2 oz of lean deli meat and a side of mandarin oranges.

Why You Should Eat Mini Meals

Take a look at what happens when you eat mini meals throughout the day rather than 2-3 larger meals:

  • Blood Sugar Control. Six small, protein-rich meals help to keep blood sugar levels within a healthy range, minimizing peaks and valleys. The valleys, dips in blood sugar levels, cause the stress hormone cortisol to rise. A higher cortisol level can lead to cravings, increased belly fat, hormonal imbalance, and decreased immunity.


  • Blunted Reward System. Rewards are good, right? Not-so-much when it comes to food. When we eat larger meals or sweets, the brain releases chemicals that increase feelings of euphoria. Over time, we learn to see food as a reward and are more likely to reach for it when we’re not hungry. Avoiding added sugars and eating smaller meals helps us to enjoy food and the emotions surrounding it in a moderate and controlled way.


  • Concentration and Mood. Mini meals fuel your body evenly so you’re able to stay focused and calm. Waiting too long to eat crashes your blood sugar level and you feel irritable and agitated. Eating larger meals diverts blood to your gut to aid in digestion– leaving you feeling sleepy and unfocused.

Steps to Mini Meal Right 

  • Portion right. The purpose of eating small frequent meals is to spread your intake throughout the day, not to increase the amount of food that you eat in a day. Use the Meal Planning Guidelines on pages 3-4 to get right sized portions. Measure food when you can.
  • Graze not. There are 3 mini meals and 3 mini snacks in each day. That works out to a meal or snack every 2 ½ – 3 hours. Don’t eat between meals and snacks; instead this is your time to sip on calorie-free beverages. 
  • Choose healthy foods. Build your diet on lean sources of protein—think lean fish, poultry and meat; dairy and legumes. Add in fresh vegetables and fruits. Balance with small amounts of whole grains. Move away from highly processed foods and eat foods prepared from scratch whenever possible. 
  • Look for convenience. Life is busy and we can’t always prep from scratch. Consider pre-cut vegetables and fruit, single serving cottage cheese, and tuna packs just to name a few.

 Divide protein throughout the day. Divide protein between meals and snacks. This doesn’t have to be exact and it can change based on your meal plan for the day. Here’s how it could look:

Protein Goal Breakfast Lunch Dinner Each Snack (3)
60 14 grams 14 grams 14 grams 6 grams
75 18 grams 18 grams 18 grams 7 grams
90 22 grams 22 grams 22 grams 8 grams
110 26 grams 27   rams 27 grams 10 grams
  • Pack it. Take your snacks and lunch with you to insure you have healthy options at your fingertips throughout your work day.
  • Start your day right. Don’t skimp on breakfast. You need a good protein source at the start of your day.
  • Get efficient. Rather than getting into the rut of eating out at dinnertime, become an efficiency rock star.
    • Cook once and eat three times by repurposing food. Cook lean ground beef (or turkey) and mix it with marinara sauce to top spaghetti squash one night, season it for Mexican another night and make low-sugar sloppy Joes or shepherd’s pie on night 3.
    • Use a slow cooker and you’ll have an easy meal ready when you walk in the door.
    • Keep the ingredients on hand for two or more family favorites. It’ll be easier to resist the draw of eating out.


  • Prepare for the unexpected. Keep protein bars, portion-controlled nuts, ready-to-drink protein shakes or other convenient foods on hand for the times when healthy options are not available. Life happens–be prepared.
  • Plan Ahead. All of this does require that you set aside a little time each week to plan out meals and snacks, stock up on health foods and pack your lunch/snacks the night before. It’s well worth your investment of time and energy to insure that you’re prepared to eat healthy.

Meal Planning Guidelines

Use these meal planning guidelines to plan mini meals and snacks to fuel your body throughout the day.

Meals (200-250 calories, at least 12 grams protein)
Select 1 at each meal (6-23 grams protein, 60-120 calories)
Food/Drink Calorie Protein Fat Carb
Lean cuts of meat (2 oz) 80 16 2 0
Chicken or turkey breast (2 oz) 84 17 2 0
Tuna, in water  (2 oz or 1/4 cup) 60 13 1 0
Crab, lobster, shrimp (2 oz) 81 15 1 2
Fish (2 oz) 73 15 1.5 0
Egg (1 large) 72 6 5 0
Egg substitute (1/2 cup) 58 12 0 2.5
Premier Protein (1/2 carton) 60 15 1.5 2.5
Cottage Cheese 2% (1/2 cup) 90 13 2.5 4
Dannon Oikos Triple Zero Yogurt 120 15 0 14
Whey protein powder 110 23 2 2
Fairlife fat-free milk (1 cup) 80 13 0 6
Fat-free milk (1 cup) 83 8 0 12
Select 1 for at least 2 of your meals (7-20 calories)
Food/Drink Calories Protein Fat Carb
Non-starchy vegetable (1/2 cup) 20 2 0 7
Salad greens (1 cup) 7 1 0 1
Select 1 at each meal (40-80 calories)
Food/Drink Calories Protein Fat Carb
Fruit, fresh (1 small piece or 1 cup) 53 1 0.5 13
Sweet potato (1 small) 60 1 0 14
Baked potato (1 small) 60 1 0 14
Bread (1 slice) 78 3 1 14
Bread, light (1 slice) 40 2 0 9
Pasta (1/3 cup cooked) 73 3 0 14
Rice (1/3 cup cooked) 68 1 0 15
Cereal, cooked (1/3 cup) 53 2 1 9
Beans, 1/4 cup 59 4 0 11




Select 1 for at least 2 meals (45-65 calories)
Food/Drink Calories Protein Fat Carb
Cheese (1/2  oz) 57 3.5 4.5 0
Mayonnaise or salad dress. (2 tsp.) 63 0 7 0
Oil (1/2 Tbsp.) 60 0 7 0
Butter/Margarine (1/2 Tbsp.) 51 0 5 0
Salad dressing, ranch (2 tsp.) 48 0 5 1


Snacks (100 calories, at least 4 grams protein)
Food/Drink Cal Pro Fat Cho
Almonds (14) 98 4 8 3
Apple (1/2 medium), Babybel cheese, light (1 wedge) 97 6 3 12
Rice cake (1) and peanut butter (2 tsp) 98 4 5 9
Walnuts (8 halves) 104 4 8 4
Hardboiled egg
Dannon Oikos Triple Zero Yogurt 120 15 0 14
Kroger Carb Master Yogurt 60 8 1.5 4
Fairlife fat-free milk (1 cup) 80 13 0 6
Kroger Carb Master Chocolate Milk 80 11 0 7
Cottage cheese 2% (1/2 cup), cantaloupe (1/2 cup) 117 14 2.5 11
Babybel light cheese (1) and Ritz crackers (3) 98 6 6 6
Blueberries (1/2 cup), Kroger Carb Master Yogurt (1) 102 9 1.5 14
Strawberries (1/2 cup), Dannon Oikos Triple Zero Yogurt (1/2 container ) 104 8 0 13
Cheddar Cheese (1 oz) 113 7 9 0
Deli turkey breast (2 oz), Laughing Cow Light cheese (1 wedge) 95 11 2.5 3
Deli lean ham (2 oz), Laughing Cow Light cheese (1 wedge) 85 11 2.5 2
Robert Irvine’s Fit Crunch protein bar (1/2 of 44 gram bar) 95 7.5 4 7
Premier Protein (1/2 container) 80 15 1.5 2.5
Cottage cheese 2% (1/2 cup) 90 13 2.5 4
Shrimp cocktail (5 jumbo with sauce) 110 22 1 10
String cheese, light (2) 100 14 5 1
Soy nuts (1/4 cup) 130 12 6 9




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