5 GM Low Carb Snacks For Your Menopause Diet

It’s Easy to Snack on These 5 gm Low Carb Foods
Everyone is looking for the Holy Grail to weight loss, but these 5gm low-carb snacks can turn ANY diet into a low-carb snack weight loss winner!

FRUITS

  • 1/4 cup blueberries or pineapple
  • 1/3 cup raspberries, blackberries, cantaloupe, honeydew or grapes
  • 1/2 cup strawberries
  • 1/2 small apple
  • 1/2 medium-size peachVEGETABLES
  • 1/2 cup peppers
  • 2/3 cup asparagus, broccoli or string beans
  • 1 cup cauliflower or summer squash
  • 1/3 cup onion or carrots
  • 1/4 cup peas or corn
  • 1/5 cup potato
  • 1/2 cup tomato juiceNUTS
  • 2 ounces walnuts
  • 1 TB. almond butter
  • 1 ounce almonds
  • 2 TB. dry roasted cashews
  • 1 ounce hazelnuts
  • 18 kernels macadamia nuts (1.5 ounces)
  • 30 pecan halves
  • 1 ounce pine nuts
  • 25 pistachiosSEEDS
  • 1 TB flax seeds
  • 142 hulled pumpkin seeds
  • 2 TB sunflower seeds
  • 1 ounce watermelon seeds
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    The Menopause Diet 5 Day Plan to Lose Weight

    Simply nibbling a little protein 10-15 minutes before a meal actually helps you feel satisfied faster and eat less at each meal, says Dr. Gillespie, author of The Menopause Diet. Plus, they’re a great way to use up leftovers. So pick a quick “starter” from our list before you sit down to eat-especially at peak hunger times.

    • 1/2 oz. hard cheese, such as Provolone, Cheddar or Gruyere
    • 1 oz chicken breast, turkey breast or lean roast beef
    • 1/2 hard-boiled egg
    • 5 almonds or walnut halves

    Day 1

    BREAKFAST
    1/3 cup slow-cooking oatmeal
    prepared with 1/2 cup soy milk and sprinkled with 1 Tbs. whey protein powder
    and 1 tsp. raisins

    SNACK
    1 medium apple, 1 oz. string
    cheese

    LUNCH
    1 cup vegetarian chili

    SNACK
    1 cup vegetable soup and 1 medium orange

    DINNER
    Marinated Flank Steak
    In a resealable plastic bag, combine 2 Tbs. lime juice, 2 tsp. each crushed garlic, diced jalapeno, fresh diced cilantro and chopped onions; add 1/3 pound flank steak and refrigerate 1-8 hours. Grill.

    Zucchini Marinara
    Steam unlimited chopped zucchini with fresh chopped spearmint. Serve with 1/2 cup tomato sauce.

    Day 2

    BREAKFAST
    Feta Frittata:
    Beat 2 eggs with 2 Tbs. milk; add 1 Tbs. crumbled feta, 1/4 cup finely grated zucchini and 1 slice cooked Canadian bacon, diced. In small skillet, heat 1 tsp. olive oil; add egg mixture, cover and cook over low heat, 12 minutes.

    SNACK
    1/4 cantaloupe and 1/2 cup yogurt, any flavor

    LUNCH
    Unlimited tomato and arugula with 3 oz. ham, chicken or turkey drizzled with 1-2 Tbs. vinegar, unlimited watermelon.

    SNACK

    Strawberry salad
    Drizzle 2 Tbs. orange juice over 1 cup fresh sliced
    strawberries

    DINNER
    Lemon Grilled Chicken
    In resealable plastic bag, combine 1/8 cup fresh lemon juice, 1 tsp. each thyme, lemon peel and pressed garlic,and two chicken breast halves; refrigerate 1-8 hours. Grill or broil until cooked through.
    Unlimited baby green beans with 1 Tbs. unsalted butter
    1 grilled, boiled or baked red potato drizzled with 1 tsp. olive oil.

    Day 3

    BREAKFAST
    Apple with Dutch Chocolate Dip
    Dip 1 apple cut into wedges in 1 packet of Swiss Miss Fat-Free Sugar-Free chocolate mix.
    1 cup soy milk

    SNACK
    1 cup black bean soup with 1 slice chopped cooked Canadian bacon

    LUNCH
    Chicken and Mandarin Salad
    Top unlimited romaine lettuce and diced red onion with 6 oz. rotisserie chicken, 1/2 can drained mandarin oranges ( reserve liquid). For
    dressing, combine reserved liquid with rice wine vinegar to taste.

    SNACK
    1 cup low-fat yogurt, any flavor,topped with 1/2 cup berries

    DINNER
    Ginger Shrimp in Napa Cabbage
    Combine 6 oz. cooked shrimp with unlimited bean sprouts,
    pickled ginger slices and water chestnuts and 1-2 Tbs. teriyaki sauce; serve rolled in steamed Napa cabbage leaves.


    Baked Asparagus
    In baking dish, mist unlimited asparagus with olive oil cooking spray; bake,covered, at 400 degrees F, 10 minutes.
    1/2 oz. dark chocolate

    Day 4

    BREAKFAST
    Chocolate Peanut Butter Shake
    In blender, combine 1 cup soy milk, 1 packet Swiss Miss Fat-Free
    Sugar-Free chocolate mix, 2 tsp. peanut butter and 3 ice cubes. Blend until smooth.

    SNACK
    Tuna and White Bean Salad
    Top unlimited romaine lettuce with one 4 oz. can water-packed
    tuna, 1/2 cup white beans and unlimited chives, shallots, diced red bell
    pepper; dress with unlimited lemon juice and 1 tsp. olive oil.

    LUNCH
    4 oz. broiled salmon drizzled with lemon juice
    1/2 cup applesauce

    SNACK
    Fourth of July Cottage Cheese
    Mix 1 cup 2% cottage cheese with unlimited blueberries, raspberries and boysenberries

    DINNER
    Chicken Stir-Fry
    In large skillet, heat 1 tsp. peanut oil. Add unlimited sliced watercress, 5 oz. cooked diced chicken, 1/4 cup diced tofu, 1 Tbsp. oyster sauce, 1/4 cup reduced fat chicken broth; cover until heated through and watercress is wilted. Serve over 1/2 cup wild rice and 1 tsp. each chopped pecans and scallions.

    Day 5

    BREAKFAST
    2 scrambled eggs with 3 oz. lox
    1 slice whole-wheat bread

    SNACK
    1 cup fresh sliced fruit
    1 slice toasted raisin bread with 1 Tbs. unsalted butter

    LUNCH
    Unlimited tomato and arugula with
    3 oz. ham, chicken or turkey drizzled wtih 1-2 Tbs. vinegar
    Unlimited watermelon

    SNACK
    Cherry Frappe
    In a blender, puree 1/4 cup each soy milk, apple juice and pitted Bing cherries.Transfer to saucepan and simmer with a cinnamon stick for 2 minutes;chill and serve.

    DINNER
    Seared Black Scallops
    In skillet heat 1 tsp. peanut oil. Toss 5 oz. scallops in 2 tsp. black sesame seeds and add to skillet, stirring, until cooked through.
    1 cup cooked lima beans drizzed with 1 tsp. olive oil

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