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A New Year A New Beginning with Losingtogether
0-3 point snack ideas



0 POINT SNACKS
1 cup sugar free Jell-O with 2 tbsp. fat free CoolWhip
cucumbers
Grape Tomatoes
Mug of Bigel1 cup of Cherry Tomatoes
banana squash
1 cup pickles (be careful with sodium!)
1 cup canned pumpkin (use butter spray and equal)
1/4 to 1/2 cup beets
Weight Watchers Veggie Soup


1 POINT SNACKS
1 cup grapes
2 clementines
1 large rice cake
6 small rice cakes
1 oz Wow potato chips
1 pear
1 apple
1 orange
1 Low Fat Cinnamon Graham Crackers
1 cup of Strawberries and 2 TBSP of FF Cool Whip
1 oz Wow Chips and 1/4 cup Salsa
5 saltines (without salt)
40 gms Kashi good friends
3/4 cup fat free Hershey's dutch chocolate cocoa
1 point potato soup (w/vegetables or without)
1 cup of frozen grapes (wash and put 'em a baggy) t
15 fat free Pringles chips per serving (plain or sour cream and
onion)
7 pieces small chocolate rice cakes
5 cups Jolly Time popcorn
1 cup Safeway brand cocoa (sugar free and non fat)
1 Safeway brand icepops (it's a popsicle)
FRUIT
Apple, dried, 1/4 cup (3/4 oz.)
Apple, fresh, 1 (4oz)
Apples, crab, 2 oz or 1/2 cup
Apples, mountain, 3 (2" x 1 7/8")
Applesauce, unsweetened, 1 cup (8 oz)
Apricots, 6 dried halves (3/4 oz)
Apricots, fresh, 3 (4 oz)
Blackberries, 1 cup (5 oz)
Blueberries, 1 cup (5 oz)
Boysenberries, 1 cup (5 oz)
Breadfruit, uncooked, 1/3 cup (3 oz)
Cantaloupe, 1/4 melon (8 oz) or 1 cup (5 1/2 oz)
Cherries, fresh, 1 cup (5 1/2 oz)
Cranberries, fresh, 1 cup (4 oz)
Currants, fresh, 1 cup (4 oz)
Dates, fresh, 2 (3/4 oz)
Elderberries, 1 cup (5 oz)
Fig, dried, 1 (3/4 oz)
Fig, fresh, 1 (2 oz)
Gooseberries, 1 cup (5 oz)
Grapefruit sections, 1 cup (9 oz)
Grapes, 1 cup, 20 small, or 12 large
Green papaya, 1 cup
Guava, 1 (4 oz) or 1/3 cup pulp
Honeydew melon, 1/8 (6 oz) or 1 cup
Kiwi fruit, 1 (4 oz)
Kumquats, 10 small or 5 medium (3 oz)
Orange, 1 (5 oz)
Papaya, 1/2 (8 oz) or 1 cup (5 oz)
Passion fruit, 3 (3 oz)
Peach, fresh, 1 (6 oz)
Pear, fresh, 1 (5 oz)
Plums, 2 (4 oz)
Prickly pear (cactus pear), 1 (5 oz)
Prunes, 2 (3/4 oz)
Raspberries, 1 cup (4 oz)
Strawberries, fresh or frozen (unsweetened), 1 cup
Tangelo, 1 (7 oz)
Tangerine, 1 (6 oz)
Watermelon, 2" slice or 1 cup (5 1/2 oz)

2 POINT SNACKS
1 bag (6 cups)Popsecret 94% fat free popcorn
1 Stella Dorro breakfast cookie
Weight Watchers 2 point bars
1 cup Kashi dry cereal
1 oz Wow Doritos chips
2 oz angelfood cake (2 points) with 2 tbsp. fat free cool whip (0
points)
6 large pretzels
15 pretzel nuggets
15 Fat Free BBQ Pringles chips
Low Fat Quaker Granola Bar
Light Dannon Yogurt, 8 oz single-serving
Health valley Single-Serving Soup (1pt/2pt-depending on flavor)
9 Crispy Minis (recommend Nacho Cheese flavor)
Smart Pop Microwave Popcorn entire bag
1 Chocolate Chunk low fat granola bars
1 cup Kroger no fat/no sugar vanilla frozen yogurt.
1 container FF Jell-O Pudding
1 Quaker chewy low fat granola bars
1/3 cup craisins
1 small box of raisins
2 low fat graham crackers
2 Snackwell Mint Creme Cookies (I keep them in the freezer)
45 small pretzel sticks
2 Vanilla Creme Wafer Cookies
1 fat free Jell-O pudding (found in the refrigerated section)
3/4 cups Quaker "ohs"
1 slice of 98% fat free turkey or chicken lunch meat (1pt) and
wrapped around a Kraft free sharp cheddar slice at 1pt a slice
Small Kudos Snickers or M&M, 1 bar
1 Dannon Yogurt
ham sandwich on wheat bread (be careful when you pick the ham and
bread)

3 POINT SNACKS
Here is the reciepe for the pizza Ingredients:1 English muffin, 1/8 cup
ragu pizza sauce, l/4 cup fat free mozzarella 6 slices light pepperonu.
Instructions: toast the split and toast english muffin, spread sauce
over both halves of the muffin, sprinkle the cheese and add 3 pepperoni
to each muffin. Broil until the cheese is melted. Special notes: if
you use only 1/8 sauce and 6 pepperoni they are o points. The muffin
is 2 points and the cheese has l. Total points 3.

1 lowfat Hostess cupcake
1 ounce string cheese (2 pt) with 4 Triscuit crackers (1 pt)
Wheat Pita (whole) with 2 Tbs. Humus
1 cup Kroger no fat/no sugar vanilla frozen yogurt with lite
chocolate syrup (2 TBLS)
Whole bag of Orville Redenbacher Smart Pop popcorn
1 Dole Fruit Bar, covered in Chocolate
38 Snackwell's zesty cheese snack crackers
Tall, single, skinny (non-fat) mocha expresso
2 cups of Baby Carrots with 2 Tbsp. Fat Free Catalina Salad Dressing
12 tortilla chips and salsa


PROTEIN SOURCES
Anchovies, 6 (3/4 oz) or 1 tsp. Paste
Bacon, 1 slice crisp
Bacon, Jennie-O, Extra-Lean Turkey, 2 slices
Beans, dry, 1/3 cup or 2 1/2 oz cooked or (3/4 oz) uncooked"BOCA" Burger - The Original ,
Carl Budding Lean Lunchmeat, whole package
Beans, dry 1/3 cup, 2 1/2 oz cooked, 3/4 oz uncooked
Bison/Buffalo meat, 1 oz.
Cheese
-Cheese, 1 fat free slice
-Cheese, cottage, 1%, 2% or nonfat, 1/3 cup (2 3/4 oz)
-Cheese, hard, 3 tbsp shredded, 2 tbsp grated or (3/4 oz)
-Cheese, Neufchatel, 1 tbsp (1/2 oz)
-Cheese, nonfat, hard or semi-soft, 1 slice, 1 (1" cube,
3 tbsp shredded, 2 tbsp grated or (3/4 oz)
-Cheese, pot, 1/3 cup
-Cheese, ricotta, nonfat, 1/3 cup
-Cheese, Parmesan, 2 tsp [Lucerne]
-Cheese Slice, Galaxy S-Foods Veggie Slices,
Cheddar Flavor, 1 slice
-Cheese Slice, Lucerne Fat-Free, 1 slice
-Cheese, soy, nonfat, 1 slice, 1 (1") cube, 3 tbsp shredded, 2 tbsp grated or (3/4 oz)
-Kraft-Free Shredded Cheddar Cheese, 1/4 cup
Chickn drumstick, cooked, w/o skin, w/ bone, 1 (1 oz
Chicken roll luncheon meat, 1 slice (1 oz)
Chickpeas, dry, 1/3 cup, 2 1/2 oz cooked, 3/4 oz
Chili, Pritikan Vegetarian Chili, 1 cup uncooked
Clams, cooked, 1/2 cup (2 oz)
Crabmeat, cooked, 1/2 cup (2 oz)
Crayfish, cooked, 1/2 cup (2 oz)
Egg substitute, fat-free, 1/4 cup
Egg whites, 3
Fat-free luncheon meat, 6 slices
Fish, fresh, flaked, 1/2 cup
Frankfurter, beef, pork or turkey, fat free, 1
Gimme Lean! Meatless Sausage (2 oz)
Goose, wild, cooked, 1 oz
Lentils, dry, 1/3 cup, 2 1/2 oz cooked, 3/4 oz uncooked
Lobster meat, cooked 1/2 cup (2 oz)
Luncheon meat, lean (less than 2 grams fat per oz), 1 slice or 1 oz
Morningstar Farms "Harvest Burgers Recipe Crumbles", fat free, 2/3 cup
Morningstar "Veggie Hot Dogs", 1
Mussels, cooked, 1/2 cup (2 oz)
Oysters, cooked, 1/2 cup (2 oz)
Peas, dry, black-eyed, 1/3 cup or 2 1/2 oz cooked or 3/4 oz uncooked
Peas, dry, split, 1/3 cup or 2 1/2 oz cooked or 3/4 oz uncooked
Pheasant, cooked, 1 oz Quail, cooked, 1 oz
Salmon, smoked, 1 oz
Sashimi, 4 pieces (except salmon or mackerel)
Scallops, cooked, 1/2 cup (2 oz)
Shrimp, cooked, 1/2 cup (2 oz)
Smelt, cooked, 1 oz
Soybeans, dry, 1/3 cup or 2 1/2 oz cooked or 3/4 oz uncooked
Squab, cooked, 1 oz
Sweetbreads, cooked, 1 oz
Tempeh (fermented soybean cake), 1/4 cup (1 oz)
Textured vegetable protein, 1/3 cup (3/4 oz dry)
Tripe, cooked, 1 oz Turkey roll, 1 slice (1 oz)
Vegetarian breakfast patty (sausage-type), 1 (1 oz)
Venison, cooked, 1 oz
Whitefish, smoked, 2 oz

PREPARED FOODS
Beans, 1/2 cup fat free refried
Beets, pickled, 1/2 cup
Onion soup mix, 1 cup prepared or 1/2 envelope
Poi, 1/3 cup cooked (3 oz)
Potato flaked (instant mashed potatoes), 1/3 cup (3/4 oz) uncooked
Potato pancake, frozen, 1 (2 oz)
Potatoes O'Brien, frozen prepared w/o fat) 1 cup (4 1/4 oz)
Potatoes, hash-brown, frozen (no fat added), 4 oz
Sushi, maki (vegetables and rice rolled in seaweed) 4 pcs.
Yogurt and cucumber salad, 1/4 cup
Three-bean salad, canned, 1/2 cup (4 1/2 oz)


More Protein Sources ranging from 1-6 points

PTS ITEM
3 Ahi Tuna-4oz
1 Tofutti Chocolate Fudge Treats-1 piece
1 Lime Fruit Floe (Popsicle)-1 bar
2 Caribbean Fruit Floe (Popsicle)-1 bar
1 Raspberry Sorbet-1/2 cup
3 Blackbean Chili-1 cup
1 Trader Joe's Marinara-1/2 cup
1 Tomato Alfredo Sauce-1/2 cup
4 Trader Joe's Pastas all Varieties-1/2 cup
1 Granny Smith Apple Rings-12 rings
3 Soy Nuts-1/4 cup
2 Fat Free Fig Bars-2 cookies
2 Meringues,Mint-5 cookies
2 Meringues, Vanilla, Lemon, Chocolate-4 cookies
3 1/2 Salt Popcorn-2 1/2 cups
2 Skinny Chips-2 cups
2 Caramel Popcorn-3/4 cup
2 Honey Whole Wheat Pretzels-Approx. 10 sticks
2 Pretzel Sticks-Approx. 10 sticks
2 Pirates Booty-1oz
2 Fruity Booty-1oz
2 Veggie Booty-1oz
1 Caf Twists-1 twist
6 Chicken and Bean Burrito-1
4 Trader Joe's Vegetarian Pizza-1/3 pizza
4 Manicotti Florintine-1 package
1 Chicken Fajitas-1 3/4 cup
2 Biryani Rice-1 cup
2 Trader Joe's Popper Tortilla Chips-Approx. 15 chips
2 Trader Joe's Whole Wheat Pita Bread-1 pita
1 7 Grain Sourdough wheat Mini Loaf-2 slices
1 Blueberry Wheat Muffins-1 muffin
2 Sausage & Hot Dog Pita-1 pocket
2 TJ's Whole Wheat Pita Pocket-1 pocket
1 TJ's Whole Wheat Flour Tortilla-1 tortilla
1 Trader Joe's Fat Free Cheddar-1oz.
1 75% Cabot Vermont Cheddar-1oz.
4 Trader Joe's Black Wax Cheddar-1oz.
2 Healthy Sensation Yogurt Cheese-1oz.
3 Trader Joe's Sliced Swiss Cheese-1 slice
2 No Pudge Brownie Mix-1 brownie
2 Cats Cookies,Chocolate, Cinnamon-15 cookies
3 Crispy Oatmeal Cookies-9 pieces
7 Rice Bowl with chicken and vegetables
6 Vegetarian Rice Bowl
8 Vegan Pad Thai Bowl
8 Massaman Chicken Bowl
4 Pad Thai Noodles (1 1/2 cups)
3 Birryani (1 cup)
2 Nasi Goreng (1 cup)
1 Simmer Sauces (1/2 cup)
4.5 Dark Chocolate Covered Expresso Beans
1 Valley Lahvosh Hearts-4 crackers
2 Oriental Rice Cracker Mix-1/2 cup
2 Breton Reduced Fat Crackers-3 crackers
2 Milton's Healthy Multi-Grain Bread-1 slice
3 Milton's Healthy Mult-Grain Eng. Muffin-1 muffin
3 Trader Joe's English Muffin-1 muffin
2 McCann Steel Cut Oatmeal-1/4 cup