This snack menu is for a female endomorph body type and is based on the diabetes exchange diet.
2 fruit, 1 protein, 1 fat
With two snacks per day, 1 in the morning and 1 in the afternoon, 1 snack should be with 1 protein, and 1 snack should be with 1 fat. If a snack with 1 milk is eaten, eliminate the milk at dessert.
1.
salad greens, 1-2 oz tuna, 1/2 c pineapple tidbits, 2 T avocado (1 fruit, 1 protein, 1 fat)
2.
yogurt smoothie (1 fruit, 1 protein, 1 milk)
2/3 c plain yogurt, frozen fruit: 1 c berries or 1 small banana or 1/2 c mango or 6 oz peaches, whey protein, 1 pkt stevia, 1/4 tsp vanilla
3.
1 piece of fruit with 1 deviled egg (1 fruit, 1 protein, 1 fat)
4.
1/4 c cottage cheese with 1 apple or 1/2 banana sauteed in 1 tsp coconut butter (1 fruit, 1 protein, 1 fat)
5.
fruit- stuffed crepes (1 fruit, 1 protein, 1 fat)
whisk 1 egg with 1/2 pkt stevia and 1/4 tsp vanilla. Heat up non-stick pan and coat with 1 tsp coconut oil. Add egg and spread like a pancake. Flip and cook until set. Sprinkle rest of stevia pkt on 1/2 banana or 1 c strawberries, cut up. Microwave for 20-30 seconds, add to crepe, roll up and eat.
6.
peach merangue with 1 c 1% milk made into sugar- free hot chocolate. (1 fruit, 1 protein, 1 milk)
7.
no sugar dark chocolate souffle with 1 c fresh strawberries. (1 fruit, 2 protein, 1 fat)
8.
peaches and cream (1 fruit, 1 protein, 1 milk)
Blend 1/2 c evapotated milk with 1 beaten egg until well- combined. Cook with 1 pkt stevia and 1/4 tsp vanilla until custard barely begins to thicken. Remove from heat and cool completely with plastic wrap placed on top of the custard. Slice 1 peach, pour custard over, and sprinkle with nutmeg.
