First things first: I’m not saying you can slim down by eating as much as you want whenever you want. What I am telling you is that if you choose the right foods—and that includes everything from waffles to homemade pizza— you can eat up to six times a day and still shed pounds. The secret? Eating mini meals. Unlike the snacks you probably nosh on (like an apple or walnuts), which have individual benefits, mini meals provide a balanced combination of carbohydrates, protein and fat. This powerful trio keeps you feeling satisfied and full of energy. You’ll be less likely to reach for junk food, and your body might even burn fat more efficiently
1. Mini PB&F
One fig Newton with 1 teaspoon peanut butter.
2. Chocolate Banana
Half a frozen banana dipped in two squares of melted dark chocolate.
3. Frozen grapes (any color)
1 cup (about 28 grapes), stuck in the freezer for 2+ hours.
4. Honeyed Yogurt
½ cup nonfat Greek yogurt with a dash of cinnamon and 1 teaspoon honey.
5. Spiced Orange
One orange— about the size of a tennis ball— sprinkled with cinnamon.
6. Grilled Pineapple
2 ¼-inch thick pineapple rounds (about 1 cup), grilled (or sautéed) for two minutes or until golden.
7. Berries n’ Cream
1 cup blueberries with 2 tablespoons whipped topping.
8. Stuffed Figs
Two small dried figs with 1 tablespoon reduced-fat ricotta stuffed inside. Sprinkle with cinnamon.
9. Oats n’ Berries
⅓ cup rolled oats (cooked with water), topped with cinnamon and ¼ cup fresh berries.
10. Dark Chocolate
One block, or three squares.
11. Nut-Stuffed Date
One Medjool Date filled with one teaspoon natural unsalted almond butter.
12. Chocolate Milk
6 ounces skim milk mixed with 2 teaspoons chocolate syrup.
13. Cinnamon Applesauce
1 cup unsweetened applesauce. Or, try this homemade version!
14. Citrus-Berry Salad
1 cup mixed berry salad (raspberries, strawberries, blueberries, and/or blackberries) tossed with one tablespoon fresh-squeezed orange juice.
15. Maple-Pumpkin Yogurt
½ cup non-fat regular yogurt (go Greek for extra protein!) with 2 tablespoons pumpkin puree and 1 teaspoon maple syrup… like this!
16. Chocolate Pudding
One 4oz package. Try a fat/sugar free version or a homemade one!
17. Chocolate Covered Strawberries
Five strawberries dipped in two squares melted dark chocolate.
18. Tropical Juice Smoothie
¼ cup pineapple juice, orange juice, and apple juice, blended with ice.
19. Vanilla and Banana Smoothie
½ cup sliced banana, ¼ cup nonfat vanilla yogurt, and a handful of ice blended until smooth.
20. MYO Banana Chips
One sliced banana dipped in lemon juice and baked.
21. Baked Apple
One tennis ball-sized apple, cored, filled with 1 teaspoon brown sugar and cinnamon, and baked until tender.
22. Fruity Waffles
One 7-grain frozen waffle toasted and topped with ¼ cup fresh mixed berries.
23. Skinny S’more
Two graham crackers with one roasted marshmallow and one small square dark chocolate.
24. Cinnamon Graham Crackers & Peanut butter
Two graham cracker squares with 1 teaspoon peanut butter and a sprinkle of cinnamon.
25. Cereal and Milk
½ cup rice krispies with ½ cup skim milk.
26. Milk n’ Cookies
Five animal crackers with ½ cup skim milk.
27. Warm Spiced Cider
6 ounces apple cider with sprinkles of cinnamon and nutmeg, warmed.
28. Citrus Sherbet
½ cup lime sherbet (about one standard-sized ice-cream scoop) with ½ sliced kiwi.
29. Café Latte
8 ounces steamed skim milk with 1 shot espresso.
30. Jelly Beans
25 of ‘em! Although we don’t recommend these.
31. Marshmallow Pear
½ pear diced and topped with 1 tablespoon marshmallow fluff.
32. Protein Shake
One scoop protein powder with 8 ounces water (choose from tasty powder flavors like cookies n’ cream and chocolate peanut butter!).
33. M.Y.O. Popsicle
8 ounces lemonade frozen in an ice pop mold, or use a small paper cup as a mold.
34. Apple Chips
Munch on ¾ cup of kinds like these, or use this recipe!