Pick one from the blue group and one from either the green/pink group or the brown group.
(You get only 2 choices for snacks.)
For exact calories go to the food exchange on the eat right page
Look for specific recipes there too.

Women use the smaller portions. Men use the larger portions.
Protein choices: (3 – 6 oz.) No fried foods. Pan sear, grill or bake.
Deli turkey – roll ups
Protein shake
Protein pudding – 1 pudding for women, 2 puddings for men. – Instone
Bethy’s BBQ – (see cheddar cheese crunch snack recipe)
Cottage cheese – 1 serving
Chicken breast
Tuna (can, pouch, or fresh)

Greens/fruit: (1-3 cups) no dips. (3-4 oz ) Fruit always fresh not canned.
Salad (balsamic vinegar, fat free Italian)
Broccoli
Celery
Carrots
Pickles – dill
Peppers sliced
Pickled – okra, asparagus, broccoli etc.
Edamame (steamed soy beans)
Cucumbers
Apple
Peach
Plum
Orange
Grapes
Watermelon
Kiwi (see food exchange for other fruits)

Complex carbohydrates: (3 – 5 oz or ¼ -1 cup)
Pretzels – 1 serving or ½ a serving
Popcorn – light – (1- 4 servings)
Mini rice cakes any flavor (see cheddar cheese crunch snack recipe)
Animal crackers –10 cookies only
Teddy grahams – 10 cookies only
Vanilla wafers – ½ serving only
.