Northern Arizona University

50-60 calories

**    1 ½ cup low -fat microwave popcorn and ¾ tablespoon Parmesan cheese
**    ½ cup low fat cottage cheese
**    ½ cup (canned) tomato chunks and ½ string cheese stick (or same amount of mozzarella cheese)
**    ¾ cup cantaloupe cubes and 1 slice (1 oz) deli turkey
**    ½ banana
**    4 pieces dried fruit

**    5 ginger snaps or vanilla wafers
**    2 graham cracker squares
**    1 cup sports drink
**    8 small pretzels
**    ½ cup sugar free pudding
**    14 nonfat tortilla chips with salsa
**    1 cup raw vegetables with 1 ½ tablespoons fat free
dressing
**    1 cup spinach salad with 1 tablespoon fat free dressing

**    1 cup fat free, artificially sweetened yogurt and ½ cup
water packed canned fruit
**    12 oz vegetable juice (like V- 8 or tomato juice)
**    1 frozen fruit bar
**    6 mini rice cakes
**    1 medium (or ½ cup) fruit
**    2 graham cracker squares and unsweetened/ artificially sweetened hot or iced tea
**    1 cup bouillon (1 tsp dry or 1 cube) with 2 crackers or ½ cup vegetables

100-125 calories

**    1 fat free pudding cup
**    15 baby carrots and 2 tablespoons low fat ranch
dressing
**    ½ cup non-fat frozen yogurt
**    1 (1 oz.) box of raisins
**    1 cup fat free cottage
cheese

**    ½ cup non-fat cottage cheese and ½ cup fruit
**    6 oz calcium- fortified orange juice and 1 oz. deli meat
**    ½ cup low fat yogurt
**    1 large banana or other large piece of fruit

**    ½ whole-wheat pita with 2 tablespoons hummus
**    1 cup dry cereal (read labels, some are more calories)
**    1 cup split pea soup
**    ½ cup sugar free vanilla
pudding with ½ cup drained mandarin oranges
**    1 oz. turkey or beef jerky

150-170 calories

**   cup nonfat milk and 2 ginger snaps
**    1 nutri-grain cereal bar
**    1 hard-boiled egg on a slice of whole-wheat toast
**    ½ English muffin with 1 tsp of jelly and ½ cup skim milk
**    ½ lean deli meat sandwich (no cheese, no mayo)

**    1 tablespoon peanut butter and 1 medium apple
**    ½ peanut butter and jelly sandwich (1/2 tablespoon peanut butter, 1 teaspoon
jelly)
**    3 graham cracker squares with 1 cup skim or 1% milk
**    ½ can (61/2 oz.) water
packed light tuna and 5
whole-wheat crackers

**    4 rectangles melba toast with 1 oz. deli meat
**    6 whole grain crackers with ¼ cup bean dip
**    7 tortilla chips topped with 1 oz.  mozzarella   (or string) cheese, melted, and 2
tablespoons salsa dip
**    2 rice cakes with 1 tablespoon peanut butter

175-225 calories

**    1 cup low fat plain yogurt with ½ cup berries and 1 teaspoon chopped nuts
**    25 grapes, 3 tablespoons of feta cheese, and 6 Ry-Krisp® crackers
**    1 (1 ¼  oz.) package of peanuts
**    1 (1 ¼ oz.) package peanut butter on wheat crackers
**    1 Luna®, Pria®, Balance®, etc., bar
**    1 packet instant oatmeal made with skim milk
**    ½ cup low fat cottage cheese and ½ cup fruit

**    1 hard boiled egg and 1 English Muffin or 2 slices of whole wheat toast

1 packet Instant Breakfast®
with 1 cup skim milk
**    1 medium fruit (like an apple), or ½ cup (like grapes), and 1 oz. String cheese
**    ½ cup low fat yogurt and 1 slice of toast or ½ bagel
**   Slice of deli meat (or thinly spread peanut butter) on 1 slice whole wheat and skim milk
**   Toasted whole wheat frozen waffle with 1 tablespoon syrup and ½ cup fruit
**    6 oz. Low fat yogurt mixed with 2 tablespoons Grape Nuts® cereal
**    1 cup cereal and ¾ cup skim milk
**    5 whole grain crackers and 1 oz. String cheese

**    1 cup vegetable soup and 6 -8 whole wheat crackers
**    1 cup Hormel® turkey with beans chili
**    3 rice cakes with 1
tablespoon of peanut butter
**    ½ homemade trail mix recipe: 1 cup cheerios, ¼ c raisins, ¼ c nuts
**    1 cup lentil soup, 1 ½ cups any vegetables (not potatoes or squash)
**    ½ bagel with 1 tablespoon peanut butter or 2 T cream cheese
**    ½ bagel with 3 apple slices and ½ oz string cheese
melted over all
**    5 rectangles melba toast and 1 oz. String cheese