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Healthy Snacks:

Nuts with fruit

  • Any plain nuts such as walnuts, Macadamia nuts, peanuts, or almonds: 1/4 cup.

  • One seasonal fruit of choice (apple tends to be the most filling and available year round). 

Hand holding apple with almonds in reusa

Peanut butter & Apple

  • Peanut butter: 2 tablespoons

  • 1 sliced apple or carrots

Breakfast with rice cakes, peanut butter

Yogurt with vegetable

  • Any vegetable of choice such as baby carrots, broccoli, or celery: 5-10 peaces.

  • Tahini yogurt: 1/4 cup.

    • In a blender, mix 1 cup whole fat yogurt, 1/2 cup basil and parsley leaves, 1/2 teaspoon sea salt, half a lime and 1/2 cup tahini sauce*. Keep in an airtight container in the fridge up to a week.  ​​​

Hand holding apple with almonds in reusa

Yogurt with fruit & nuts

  • Plain whole fat greek yogurt: 1/2 cup.

  • Banana sliced: 1

  • Blueberries: 1/4 cup

  • Sliced almonds: 1/4 cup

  • Optional honey: 1 teaspoon

  • Optional flax seed: 1 tablespoon

bowl of greek yogurt with granola, oats,

Nuts: you can choose any nut variation you like. But make sure they are plain or only lightly salted. Stay away from flavored variations as they have added sugar. You can also roast your nuts for added flavor. Simply spread them on parchment paper and place in the oven at 320 degrees F. Roast for 5-15 minutes.


Tahini sauce: this is a versatile sauce that can be used as a dipping sauce for sandwich spread instead of mayo (which is pure fat) or simply mixed with whole grains for added taste. You can make your own Tahini sauce, but if like us you are short on time, you can simply buy it from most grocery stores or online.  

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