The Beach Body Boot Camp Diet: Snack Smarter

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.

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.

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.

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.

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.

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.

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

Get Lunch Recipes Under 400 Calories

Get Dinner Recipes Under 500 Calories