Protein Balls

• 1 large jar peanut butter
• 3 cups oats
• 5 Tbsp honey
• 1 cup chocolate chips
• 1 cup flax seeds
• 1/2 cup protein powder

Mix everything in large bowl and make into balls. Makes about 40 balls. 

Reading Nutrition Labels

When shopping, read the "Nutrition Facts" panel from the side or back of food package. The "Nutrition Facts" will help you determine how a particular food fits into your total daily diet.

First, read the SERVING SIZE information shown on the top portion of the panel. Serving sizes are becoming more standardized now so similar products now have similar serving sizes to the amounts people actually eat. This makes it easy for you to compare nutrients contained in a serving of similar foods. Total calories and calories from fat are also shown to help you meet recommendations for dietary guidelines. Use caution! Some packages will look like small amounts of a certain aspect such as total calories for a container, but the actual serving size may be a fraction of the total package. 

Next, read the NUTRIENT LIST that appears in the middle portion of the label. This list includes nutrients that you need to consider when planning a well-balanced diet. These nutrients include total fat, saturated fat, cholesterol, sodium, total carbohydrates, dietary fiber, protein, vitamin A, vitamin C, calcium, and iron. The amount of each of the nutrients is listed in grams. 

You will notice the PERCENT DAILY VALUE (%DV) listed for the nutrients in a serving of food. The %DV are reference numbers based on a 2000 calorie diet. You can use them to determine what a serving of food contributes to your daily nutrient needs. They will help you decide if a food contributes a lot or a little of the nutrients. Look to see if the nutrients you want to get more of have high percentages. Check to be sure that the nutrients you may want to limit have low percentages. The idea is for you to use the %DV to quickly compare foods to see how it may contribute to your total daily diet. 

400-450 Calories Meals

BREAKFAST

• Omelet = 408
• 3 large egg whites + 1/4 cup shredded cheddar + 1/4 cup mushrooms + 1/4 cup tomato + 3 strips turkey bacon, crumbled + 2 Tbsp light sour cream 
• Breakfast Sandwich = 420
• 2 slices whole wheat toast + 3 slices turkey bacon + 2 large scrambled egg whites + 1/4 cup shredded cheddar
• Oatmeal = 388
• 2 packets instant oatmeal + 8 oz skim milk + 1 cup strawberry halves
• Breakfast Pita = 400
• 8" whole wheat pita + 1/2 small baked potato, diced + 2 scrambled egg whites + 1/4 cup shredded cheddar + 3 Tbsp salsa
• Pancakes = 427
• 2, 4" whole wheat pancakes + 2 Tbsp maple syrup + 2 Tbsp dark chocolate chips + 2 tsp butter
• Waffles = 419
• 2 whole wheat waffles + 2 tsp butter + 2 Tbsp maple syrup + 1 medium banana 

LUNCH

• Veggie Supreme Sandwich = 416
• 2 Tbsp hummus + 2 slices whole wheat bread + 2 green pepper rings + 2 slices tomatoes + 2 thin slices onions + 1 cup spinach + 6 slices cucumber + 1 slice cheese + 1 small apple
• Chicken Sandwich = 440
• 1/2 chicken breast, baked or grilled + 1 whole wheat hamburger bun + 1 large leaf romaine lettuce + 1 slice tomato + 1 slices onion + 2 Tbsp light mayo
• Turkey Wrap = 438
• 8" whole wheat tortilla + 8 slices deli turkey + 1/4 cup shredded cheddar + 1 cup spinach + 1/4 medium tomato + 2 Tbsp light Caesar dressing + 14 baby carrots
• Sushi = 386
• 1 California roll + 2 Tbsp soy sauce
• Sushi = 440
• 1 spicy baby shrimp roll + 2 Tbsp soy sauce 
• Peanut Butter and Jelly = 435
• 2 slices whole wheat bread + 2 Tbsp peanut butter + 2 tsp jelly 

DINNER

• Spaghetti = 439
• 1 cup cooked whole wheat pasta + 1/2 cup pasta sauce + 1 large slice whole wheat toast + 1 tsp butter + 1/8 cup shredded cheddar 
• Loaded Baked Potato = 448
• 1 large cooked potato + 1/2 cup plain fat free yogurt or light sour cream + 1 tsp chives + 1/4 cup shredded cheddar
• Burrito = 420
• 8" whole wheat tortilla + 2 Tbsp light sour cream + 1/2 cup grilled chicken + 1/8 cup Mexican cheese blend + 1/5 medium avocado + 1/2 cup shredded cheddar + 2 Tbsp salsa
• Seafood Pasta = 409
• 1 cup cooked whole wheat pasta + 1/2 cup Alfredo + 4 oz cooked shrimp + 1 cup cooked broccoli 

SALAD

• Caesar = 340
• 2 cups Romane + 2 Tbsp grated parmesan + 10 small croutons + 1/2 cup grilled or baked chicken + 2 Tbsp light Caesar dressing + 1 slice whole wheat toast
• Fruity = 429
• 3 slices deli turkey + 2 cups spinach + 1 oz bleu cheese + 1/2 cup grapes + 1 small apple + 7 walnut halves + 2 Tbsp raspberry vinaigrette  
• Spinach = 408
• 2 cups spinach + 1/2 cup mushrooms + 1/2 small tomato + 1 cup grilled or baked chicken + 1/5 medium avocado + 6 small croutons + 2 green pepper rings + 2 Tbsp balsamic vinaigrette 

150 Calories Options

• 1 oz tortilla chips + 4 Tbsp salsa
• 1 oz baked potato chips + 1 Tbsp low fat ranch dressing
• 2 mini Dove dark chocolate pieces
• 16oz skim or soy latte
• 1 ice cream cone from McDonalds
• 4 laces of licorice
• 1 small apple + 10 almonds
• 3 celery stalks + 1.5 Tbsp peanut butter
• 1/2 cup peaches + 1/2 cup low-fat cottage cheese
• 1/2 cup grapes + 1/4 cup soy nuts
• 1 cup carrot sticks + 4 Tbsp hummus
• 3/4 cup chopped melon + 1 oz cheese
• 1 cup cucumber sticks + 3 oz canned tuna mixed with 1 Tbsp light mayo
• 1 cup low-sodium tomato juice + 30 pistachios 

200-250 Calories Snacks

CARBOHYDRATES: Quick Energy!

• 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 

Food as Medicine

See more tips like this here!

Baked Oatmeal To Go

• 2 eggs
• 1 cup brown sugar

Whisk together. Then add, 

• 3/4 cup unsweetened apple sauce
• 1.5 cups whole milk
• 2 tsp vanilla extract
• 1/2 tsp salt
• 1 Tbsp ground cinnamon

Whisk together. Then add, 

• 3 cups rolled oats
• 2 tsp baking soda

Whisk together. Let sit 30 minutes. Preheat oven to 350. Spoon into muffin pan (makes 12; 1/4 cup each). Add favorite toppings (shown here with blueberries and chocolate chunks). Suggested toppings: nuts, craisins, raisins, berries, dark chocolate, and many more! Bake for 20-25 minutes. Approximately 170 calories per piece before adding toppings. 

13 Tasty Snack Pairings Under 250 Calories

From Yahoo! Health.

5 Traits the Best Diets for Weight Loss Have in Common

taken from Women's Health Magazine

1. They focus on unprocessed foods. Heavily processed foods have a lot of sodium and mystery ingredients.
2. They recommend eating mostly plant-based foods. Less meats, more fruits and veggies!
3. They emphasize lean meat, fish, and poultry over other types of meat. Leaner meats = a leaner waistline. 
4. They ditch products with added sugar. More sugar means more calories. 
5. They limit saturated fat intake. Focus on consuming healthy fats like monounsaturated, polyunsaturated fat, and omega-3s. 

50 Awesome Pre- and Post- Workout Snacks

Pre-Workout Snacks

1. Perfect Yogurt Parfait - top 1/4 cup nonfat Greek yogurt with 1/2 cup whole grain cereal and 1/2 cup fresh strawberries.
2. Protein Creamcicle - blend 1 scoop vanilla whey protein powder, 1 cup orange juice, and 1 cup ice. 
3. Cha-Cha Coconut Shake - infuse 1 scoop chocolate whey protein with 2 tsp extra virgin coconut olive oil.
4. Star-buffs Shake - Blend 1 cup iced coffee with 1 scoop chocolate whey protein. 
5. Dressed Up Oats - 1/2 cup cooked steel-cut oats topped with 1 tbsp dried fruit and 1 tbsp shaved almonds. 
6. Fruitsation Shake - blend 1 scoop favorite whey protein with 1/2 cup ice and 1 cup frozen berries.
7. Yoberries a go-go - 1 cup non-fat vanilla Greek yogurt with 1/2 cup blueberries. 
8. PB Apple - slice 1 medium apple and serve with 2 tbsp peanut butter (all-natural).
9. Classic Fruit Cup - combine 1 cup berries, melon, banana and oranges.
10. Dried Fruit - 1/4 cup dried berries, apricots, and pineapple. 
11. Eggs n' Toast - 1 or 2 hardboiled eggs with 1 slice whole-wheat toast 
12. Fruit Leather - 1 single serving of fruit leather. 
13. Energy Bars - look for high protein, and low sugars. 
14. Chicken n' Sweets - 2-4 ounces sliced chicken with equal portions of sweet potatoes.
15. Oats n' Eggs - 1/2 cup cooked oatmeal and 2 whole eggs. 
16. PB & B Toast - 1-2 tbsp all-natural PB and half a sliced banana on whole-wheat toast.
17. Turk-cado Pasta - 2-4 ounces roasted turkey and 3-4 avocado slices on 1/2 cup cooked whole-wheat pasta.
18. Wafflewich - 1 frozen Kashi waffle and 2 tsp almond butter and 1 tsp jam.
19. Petter than a PB Cup - 1/2 cup cooked oats, 1 tsp defatted peanut flour, dash of stevia, and sprinkling of cocoa powder on top. 
20. Veggie Omelet - 2 whole eggs with 1 tsp water adn 1 cut sauteed seasonal veggies. 
21. Fruit and Cottage - 1/2 cup cottage cheese and 1/2 cup pineapple, berries, or melon. 
22. Rice Con Leche - 1/2 cup cooked rice, covered with 1/2 cup milk, scatter of raisins, dash of cinnamon on top. 
23. Sports Drinks - look for low sugar. 
24. Hearty Salad - 1 cup greens with assorted veggies, 1 hardboiled egg, and a drizzle of extra virgin olive oil. 
25. Energy Gel - can be found in most grocery stores. 

Post-Workout Snacks

1. Choco-Tropical Trail Mix - 1/2 a handful of each: macadamia nuts, dried coconut, dark chocolate chips, banana chips. 
2. Protein Pancakes - mix 4 egg whites, 1/2 cup rolled oats, 1/2 cup low fat cottage cheese, 1/8 tsp baking powder, 1/2 tsp pure vanilla extract. Cook on preheated griddle until in bubbles, flip, and cook another 30-60 seconds. Top with fresh berries or a sliced banana. 
3. Sweet Potato Pie Shake - blend 1 scoop cinnamon bun whey protain, 1/4 cup diced cooked sweet potato, 1 cup rice, 1 cup vanilla almond milk. 
4. Chunky Monkey Shake - blend 1 medium banana, 1 tbsp peanut butter, 1 cup low-fat chocolate milk, ice. 
5. Double G Shake - blend 8 ounces of greens and 1 scoop glutamine. 
6. Double Trouble Shake - 1/2 scoop whey protein blended with 1/2 scoop slower digesting casein protein, and a handful of favorite fresh or frozen fruit. 
7. Bananarama - blend 1 medium sliced banana and 1 cup low fat milk.
8. Green Monster Smoothie - blend 4 cups spinach, 1/2 cup vanilla bean yogurt, 1 cup almond milk, 1 banana, 1 tbsp peanut butter, ice. 
9. Protein Bar - look for ones that are 10-30 grams protein, less than 10 grams of sugar, and the fewest number of ingredients. 
10. Beef and Squash - handful of lean roast beef and an equal portion butternut squash.
11. Tuna Crackers - light tuna salad and whole grain crackers. 
12. Bagel with Egg Whites - half a medium sized whole grain bagel with 2 egg whites.
13. Ants on a Raft - natural peanut butter on a brown rice cake and top with raisins.
14. Milk and Cereal - add 1 cup low-fat milk and 1 cup whole-grain cereal.
15. Apples and Cheese - 1 medium sliced apple and 1 stick low-fat string cheese.
16. Chocolate Milk - 1-2 cups low-fat 
17. Black Bean Omelet - 4 egg whites, 1 ounce low-fat cheese, 1/4 cup canned black beans.
18. Cottage Cheese Crunch - one cup fat-free cottage cheese, 1 tsp honey, 1/2 cup whole-grain cereal, dash of cinnamon.
19. Eggy Muffinwich - 1 whole egg, fresh spinach, 1 close low-fat cheese, 1 slice canadian bacon served on an English muffin. 
20. BCAA n' Cakes - two scoops branch chain amino acids powder mixed in ice water with two rice cakes. 
21. AB & J Rice Cakes - 1 tbsp almond butter, 1 tsp strawberry jam, spread between two rice cakes. 
22. Recovery in a Bottle - sports recovery drinks. 
23. Pita and Hummus - one 7-inch pita with two spoonfuls of hummus.
24. Egg Scramble - 2-3 whole eggs scrambled with a handful of chopped onions, spinach, and bell peppers. 
25. Chicken Hash - 1 cup cooked diced chicken, 1/2 cup butternut squash and apples. Roast in olive oil, salt, and pepper.