![]() ![]() The following charts present snack ideas and calorie counts.ġ/4 block tofu and 1 tbsp. Commercial supplements such as meal replacement bars are also options.If you prefer not to cook, or want portable snacks, stock up on individual pudding, yogurt, or cottage cheese cups, string cheese, granola bars, vending packs of trail mix, beef sticks, nuts, sunflower seeds, juice boxes, and chocolate milk cartons.If you are vegetarian, vegan, or lactose-intolerant, use soy/almond/coconut or rice milks, nut or seed butters, tofu, olives, avocado, and vegetable oil to add calories.Choose fruit canned in syrup rather than juice and tuna canned in oil rather than water.Choose higher fat meats such as chicken or turkey thighs and legs, pot roast, short ribs, salami, and sausage. Choose breaded meat, chicken, and fish.Do the same when making scrambled eggs, soups, gravies, casseroles, and desserts. You can also use alternative milks if you find you are sensitive to lactose (lactose intolerance). When eating cereal use whole milk, half and half and add powdered milk.Try adding hummus or avocado to sandwiches or crackers/veggies. Prepare your food with extra virgin olive oil or coconut oil or butter to add calories. Top your food with dried fruit, chopped nuts or seeds, honey, bacon bits, cheeses, mayonnaise, and salad dressings. Add condiments or ‘extras’ whenever you can. ![]()
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