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Phase 1 Snacks 

There are also some recipes on the

Potlucks, Parties, Holidays, and Appetizers

page that make good snacks.

1 mozzarella cheese stick

1 wedge Laughing Cow Light Cheese

Celery stuffed with 1 wedge Laughing Cow Cheese, or 1 tablespoon peanut butter or other nut butter, or homemade pimento-cheese spread, or cream cheese

Hard-boiled egg, alone or with raw veggies and/or tomato juice

Stuffed egg (deviled egg)

Turkey roll-up (recipes follow)

Cottage cheese with veggies: 1/3 to 1/2 cup low fat (alone or with cherry tomatoes, chopped tomatoes, chopped cucumbers, or other veggies, and some salt and pepper if desired)

Cottage Cheese Delight: 1/2 cup low fat (or 1/3 cup whole milk) cottage cheese mixed with 1 packet of Splenda (or other sugar substitute), sprinkled with cinnamon to taste, and topped with 7 or 8 toasted pecan halves and more cinnamon

1 to 2 oz. mozzarella cheese cubes (or sliced cheese stick) with 5 or 6 cherry tomatoes or some chopped tomatoes, can mix with balsamic vinaigrette dressing if desired

Dill pickles and cheddar cheese

Veggies—raw veggies alone or with a dip Cucumber, bell peppers of any color, celery, radishes, broccoli, cauliflower, zucchini, yellow squash. Hummus or other bean dip, sugar-free salad dressings (ranch is good), homemade sour cream dip, no-sugar-added salsa

Hummus or other bean dip with raw veggies for dipping


Berries, any kind, about 1/2 cup (strawberries, blueberries, blackberries, raspberries, cranberries, etc.) alone or with plain yogurt, cottage cheese, or a little sour cream


Nuts (no more than 1 oz daily because they are high in calories) 


Seeds (sunflower, pumpkin, flaxseeds, etc.); see product label for serving size


Peanut butter (and other nut or seed butters) up to 2 tablespoons, and this counts as a nut/seed serving)


Yogurt, plain—whole or low fat (not nonfat, preferable organic—Stonyfield Farm is good), no sugar added (all yogurt has natural milk sugars, which is okay) Eat alone, or add your sweetener of choice, maybe with some vanilla or cinnamon, or top with some berries or nuts


Jicama and peanut butter: Slice a jicama into round slices like an onion. Spread 1 slice with 1 tablespoon natural peanut butter. Satisfies the crunchy craving.



A few recipes follow for other snacks, and more to come.

Some sweets that can be used as snacks or desserts:

Note: The following contain artificial sweeteners or sugar substitutes which might be harmful to your health. Being listed here is not to be taken as a recommendation.


* Hard candies, sugar free (can be high in calories, use in moderation if at all)

* Fudge pops, sugar free (such as Fudgsicles)

* Frozen pops, sugar free (such as Popsicles)

* Gelatin mixes, sugar-free (such as Jell-O)

* Gum, sugar-free


Some of these are made with sugar alcohols (isomalt, lactitol, maltitol, mannitol, sorbitol, xylitol). Read product labels.


Sugar alcohols could have associated side effects such as abdominal pain, diarrhea, and gas if consumed in excessive amounts. Experiment and determine what is excessive for you, as it can vary with individuals—some can tolerate more than others, and it could be more or less than the 75 calories as suggested by one popular diet.

Phase 1 Snack Recipes

Turkey-Cheese Roll-Up


1 slice turkey

1 slice low fat cheese

Mayonnaise (sugar-free)


Top turkey with cheese slice, spread mayo on top, and roll up.


Turkey-LC Cheese Roll-up


1 slice turkey

1 wedge Laughing Cow Light cheese

2 green olives, chopped


Spread the cheese on the turkey, top with chopped olives, and roll up.


Can use onion or herb LC cheese and omit the olives.


Turkey-Hummus Roll-up


Thin turkey slices spread with hummus and rolled around a cheese stick or a red pepper strip. Can also add a green onion.


Note: Any turkey roll-ups can also be rolled up in lettuce leaves, if desired.

Tomato, Mozzarella, and Basil Salad

Two side-dish servings or snacks.


10 cherry tomatoes

2 ounces of mozzarella cheese cubes (or cut 2 cheese sticks into 6 slices each)

2 teaspoons extra virgin olive oil

1/2 teaspoon Balsamic vinegar

1/8 teaspoon basil

1/8 teaspoon pepper to taste

1/8 teaspoon garlic salt


Slice the tomatoes in half lengthwise. Mix olive oil, Balsamic vinegar, basil, pepper, and garlic salt. Toss mixture with the tomatoes and cheese cubes.


Serve chilled or at room temperature.

Roasted Chick Peas (Garbanzo Beans)

Good substitute for potato chips and popcorn.


1 can chick peas (or more)

Olive oil (about 1 to 2 tablespoons per can)

Seasonings to taste (see below)*


Preheat oven to 400 or 450 degrees F. Pour chick peas into a colander and rinse with cold water. Drain and dry on paper towels (if you don’t dry them well, they might pop in the oven, or on you, as you check for doneness).


Spread out in a roasting pan and drizzle with oil, tossing until well coated. Season and toss again.


Bake for about 30 to 45 minutes, or until they are dark golden brown and crunchy, turning often.


*Choose from seasonings such as regular salt, pickling salt (larger grains), garlic powder, chili powder, cayenne pepper, coriander powder, red pepper flakes, cumin, black pepper, etc.

Cucumber Rounds with Salmon Spread

Serves 4.

Sliced cucumber rounds
1 (6-ounce) can skinless pink salmon in water, drained
4 ounces light cream cheese
1 teaspoon lemon juice
Salt and ground black pepper to taste (just a couple of dashes will do)
Fresh dill for garnish (optional)

Combine all of the ingredients in a large bowl. Use mixer on low speed until well blended. Cover and chill until ready to serve. Can be made ahead of time.

Serve on cucumber rounds. In Phase 2, can also serve with appropriate crackers.

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Recipe Pages—All Phases (1, 2, and 3)

Phase 1 List of Foods to Enjoy and Foods to Avoid

    Phase 1 Breakfasts Phase 1 Lunches 

 Phase 1 Main Dishes—Beef Phase 1 Main Dishes—Chicken Phase 1 Main Dishes—Fish 

 Phase 1 Main Dishes—Turkey Phase 1 Main Dishes—Meatless 

 Phase 1 Vegetables Phase 1 Legumes

Phase 1 Soups with Meat Phase 1 Soups—Meatless

Phase 1 Salads—Main Phase 1 Salads—Side Phase 1 Salad Dressings

 Phase 1 Desserts Phase 1 Snacks


Recipe Pages—Phases 2 and 3

Phase 2 List of Foods to Enjoy and Foods to Avoid

Phase 2 Breakfasts Phase 2 Lunches 

 Phase 2 Main Dishes—Beef Phase 2 Main Dishes—Chicken Phase 2 Main Dishes—Fish 

 Phase 2 Main Dishes—Turkey Phase 2 Main Dishes—Meatless 

 Phase 2 Main Dishes—Pasta ~  Phase 2 Legumes & Grains

Phase 2 Vegetables Phase 2 Soups-Meat ~ Phase 2 Soups-Meatless

  Phase 2 Salads—Main Phase 2 Salads—Side Phase 2 Salad Dressings

Phase 2 Desserts ~  Phase 2 Snacks Phase 2 Breads & Bread Products


Recipe Pages—Phase 3

Phase 3 List of Foods to Enjoy and Foods to Avoid

Phase 3 Breakfasts 

Phase 3 Main Dishes—Beef Phase 3 Main Dishes—Fish ~  Phase 3 Main Dishes—Turkey  

 Phase 3 Vegetables ~  Phase 3 Salads—Side Phase 3 Salads—Main Phase 3 Salad Dressings

 Phase 3 Desserts Phase 3 Snacks Phase 3 Breads & Bread Products


Miscellaneous Recipe Categories

(Phase listed under recipe title)

Bean Salads Crock Pot Deviled Eggs and Egg Salads   Drinks, Shakes, Smoothies

Eggnog ~  Guacamole Salsa Hummus and other Bean Dips and Spreads

Marinades, Mixes, Sauces, Seasonings

Potlucks, Parties, Holidays, Appetizers  ~  Sandwiches


Tips, Links, Menu Planning Chart, & Miscellaneous Pages

Tips for Beginners General Tips for Everyone ~  Tips About Specific Foods

Tips on Reading Nutrition Labels ~  Tips about Exercise

Food Combining ~ 2005 Government Guidelines for Diet and Exercise

  Links to other diet and health Web sites Download 7-Day Menu Planner

Low Carb Products Protein in our Diets Top Antioxidant Food Charts

Controversies About Foods Weight Loss Cartoons

Main Diet Page

MizFrog's Pad Home Page MizFrog's Pad Site Index



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