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We've created a list of simple snacks to help snack and lunch 





Starter List

Fruits & Veggies

  • Raw

  • Cooked

  • Dried

Whole Grains

  • Raw

  • Cooked


  • Some raw

  • Others better cooked

Mix & Match

  • Mix and match your favorites into salads, smoothies, and more!

Fruit Stand

Fruits & veggies

Enjoy your favorite in-season produce many ways!

It's as easy as going to the fridge and grabbing your favorite.
  • Wash & dry it
  • Peel/slice/dice
  • Enjoy
This is where things can get creative.
  • Leftovers can make a quick lunch!
  • Keep it simple with techniques like steaming.
Keep your favorite dried produce in easy to access containers.
  • Quick grab for lunch or snack 


There are several ways to enjoy whole grains.

Quick Fixes
  • Grab a bag of your favorite healthy pre-popped popcorn.
  • Pop your own popcorn kernels.
  • Try other popped grains as well, like amaranth.
  • Can top with creative seasonings!
Cooked Fixes
  • Whole grain rice can make a nice lunch. Can make ahead of time.
  • Oatmeal topped with your favorite fruit, for sweetness, can make a great snack.


Enjoy a variety of protein sources.

Raspberry and Various Nuts
There are several plant protein sources.
  • Nuts
  • Seeds
  • Soybeans, tofu, tempeh
  • Beans/legumes
Try to minimize. If choosing to consume, choose:
  • Lean, skinless poultry
  • Seafood

Mix & Match

Let your creativity reign!

Green Smoothie
  • Whole wheat/grain bread
  • Nut/seed butter
  • Veggies, fruit
Trail mix
  • Dried fruit
  • Nuts
  • Seeds
Granola bars
  • Nuts/seeds
  • Nut/seed butter
  • Whole grains
  • Dried fruit
Lettuce wraps
  • Stuff with your favorite veggies
  • Top with guacamole, hummus, or your favorite healthy dressing.
  • Add your favorite veggies, fruits, nuts, seeds
  • Top with guacamole, hummus, or healthy salad dressing
  • Try without dressing
  • Fruits, veggies
  • Seeds
  • Non-dairy milks & yogurts
  • Try some "super foods" that would otherwise not eat.
Personal Fitward Moment
The Vegetarian Flavor Bible by Karen Page is a very helpful book. I pull it out all the time! It is a useful resource when you are not sure what pairs well with a food in question. Highly recommend!
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