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The Beach Body Boot Camp Diet: Snack Smarter
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Peter Ardito
Best Morning Booster: Mocha Yogurt Parfait
Mix 1/2 teaspoon instant coffee with 6 ounces low-fat vanilla yogurt until coffee is dissolved. Spoon half the mixture into a bowl and add 1/3 cup sliced strawberries. Top with remaining yogurt, and garnish with 1 tablespoon low-fat granola. (150 calories)
Why we love it:
- Granola provides a healthy dose of glucose (aka fuel) to help jump-start your morning.
- Calcium-rich foods increase fat loss. One study found that people who ate yogurt three times a day lost up to 22 percent more weight than those who ate none.
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Peter Ardito
Best Stress Buster: Hummus and Red Pepper Bites
Spread 2 tablespoons hummus evenly over 5 whole-grain crackers. Top with 2 tablespoons diced red bell pepper and a pinch of dried oregano. (150 calories)
Why we love it:
- Red bell peppers contain vitamin C, which has been shown to help lower levels of the stress hormone cortisol.
- It's best to steer clear of coffee and soda if you're having a hectic day. Caffeine triggers your body to pump out adrenaline, which can make you feel jittery and agitated.
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Peter Ardito
Best Afternoon Pick-Me-Up: Superfood Trail Mix
Combine 1 tablespoon each dried cherries, golden raisins, sunflower seeds, and roasted soy nuts with 1 teaspoon mini chocolate chips in a ziplock bag; mix. (150 calories)
Why we love it:
- For steady, long-lasting energy, choose snacks with a mix of protein and fiber. String cheese and grapes is another smart combo, as is low-fat cottage cheese topped with fruit.
- Soy nuts have more protein and fewer calories (just 126 calories an ounce) than most tree nuts.
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Peter Ardito
Best Way to Satisfy a Chocolate Craving: Indoor Raspberry S'more
Spread 1 teaspoon raspberry jam on 2 graham crackers (don't break the crackers apart). Top with 1 large marshmallow and 1/2 ounce square of dark chocolate. Microwave 10 to 15 seconds, until marshmallow begins to melt. (150 calories)
Why we love it:
- Don't deny yourself chocolate. Research suggests that indulging in a little bit can help control your cravings for it.
- Satisfy your sweet tooth with dark chocolate. It's made with more antioxidant-rich cocoa beans and less sugar than milk chocolate. Look for bars with at least 60 percent cocoa.
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Best Post-Workout Refuel: Blueberry-Pineapple Protein Shake
Combine 1 cup low-fat milk, 1/4 cup frozen blueberries, and 1/4 cup frozen pineapple in a blender; puree until smooth. (140 calories)
Why we love it:
- The protein and carbs in milk help repair muscles and replenish cells' energy stores after a workout. Eat dairy within 45 minutes of exercising, when the recovery process is at its peak.
- Pineapple contains bromelain, a natural anti-inflammatory compound, which may reduce post-workout pain.
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Peter Ardito
Best Nighttime Snack: Pear and Almond Butter English Muffin
Top 1/2 toasted whole-grain English muffin with 2 teaspoons almond butter and slices of 1/4 pear. Sprinkle with a pinch of ground cinnamon. (150 calories)
Why we love it:
- The carbs in English muffins may help you get to sleep more quickly, according to recent research. This may be because they help boost levels of the sleep-inducing hormone serotonin.
- Avoid fatty and spicy snacks at night; they may upset your sleep cycle.
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Peter Ardito
Get More Slimming Meals
Mix and match these breakfasts, lunches, and dinners for a total of 1,500 calories a day. Combine it with our Beach Body Boot Camp workout plan and you'll shed 10 pounds in one month!
Get Breakfast Recipes Under 300 Calories
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