On average, Greek varieties have twice the amount of protein found in regular yogurt. Use creamy plain Greek yogurt as a healthy swap for sour cream on baked potatoes, chili, tacos, and other dishes. For dessert, have the fat-free fruity versions for a sweet alternative to ice cream.
Keep a bowl handy for a ridiculously easy, healthy snack. For the 80 calories in a single egg—far less than that in, say, a handful of potato chips—you’re getting a nutritious dose of protein, eye-boosting antioxidants, and more.
Fat-Free Cow's Milk
Trying to ditch a diet-soda habit? Keep milk handy. For only 80 to 90 calories in one cup of fat-free cow’s milk, you’ll get 30 percent of your daily value of calcium, 25 percent of vitamin D, and 8 grams of protein. Mix milk into your morning oatmeal, add it to smoothies, or even drink up as a post-workout help replenish fatigued muscles.
Whole Wheat Pita Bread
A versatile base for quesadillas, pizzas, or sandwiches, whole wheat pitas satisfy a carb craving but are portion-controlled to limit bingeing. (They get moldy fairly quickly at room temperature, but will last at least a week in the refrigerator.) Toast a pita and dip into hummus for a healthy snack, or fill with veggies and sliced turkey for a skinny sandwich.
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Rich with monounsaturated fats and folate, spread some PB on a banana, celery, or whole-wheat toast for a filling snack. Note: The natural kind—which often contains just peanuts and some salt—will spoil more easily if not refrigerated.
You can pat yourself on the back for buying fruit, but if it’s not ready to eat, you’ll be less likely to reach for it. When you unpack your groceries, wash and cut your fruit, then drizzle with orange or apple juice to keep from browning. Pack in see-through containers and keep up front. If you’re really starved for time, buy pre-sliced options.
Ready-to-Eat Green Salad
Prep and store a salad made with spinach or romaine lettuce, topped with whatever chopped veggies you have (tomatoes, cukes, peppers). Toss in some beans or nuts for a protein boost. It’s easy to pair this with lunch or dinner, or make it into a standalone meal by adding a small portion of grilled chicken, cooked shrimp, or lean steak, sliced.