Each option provides 30 grams (g) of carbohydrate (CHO)

Option 1

Sandwich made with: 2 slices of whole grain bread (30 g)
Egg, cheese, meat, or tuna
Mayo, mustard, lettuce, tomato

Option 2

½ sandwich (15 g)
1 cup milk (15 g)

Option 3

2 corn or wheat tortillas- 6 inches across (30 g)
Cheese, meat, avocado, lettuce, tomato, salsa

Option 4

1 corn tortilla or chapati - 6 inches across (15 g)
1/2 cup beans, dhal or lentils (15 g)
Cheese, meat, avocado, lettuce, tomato, low-fat sour cream, salsa

Option 5

1 small apple (15 g)
5 Triscuit wheat crackers (15 g)
Cottage cheese or string cheese

Option 6

10 Triscuit wheat crackers (30 g)
Cheese or natural peanut butter

Option 7

1 wheat English muffin (both halves) (30 g)
Cheese, eggs, or natural peanut butter

Option 8

1 cup cooked old-fashioned oatmeal (30 g)
Cinnamon or sugar substitute, if desired

Option 9

1 cup of plain or light yogurt (approximately 15 g)
1 piece of toast (15 g)
Egg, cheese, meat, or tuna

Option 10

1 cup plain or light yogurt (approximately 15 g)
15 grapes, or 1 cup melon, or 1/2 banana (15 g)
String cheese

Option 11
6 cups popped popcorn (30 g)
String cheese

Option 12

24 Wheat Thins Crackers (30 g)
Turkey, cheese or natural peanut butter

Option 13

1 cup sugar-free pudding (30 g)

Option 14

1 small bag of pretzels or baked chips (read label for 30 g)

Option 15

1/2 Whole wheat bagel (30 g)
Natural peanut butter or cheese

Option 16

1 small fruit (15 g)
1 cup milk (15 g)
Natural peanut butter or cheese

Option 17

1 cup soup (read labels for carbohydrate = 15 g)
6 saltine crackers (15 g)

Option 18

2/3 cup wheat pasta (30 g)
Meat, tomato sauce

Option 19

1 small hamburger or cheeseburger (30 g)

Option 20

1 whole pita bread (30 g)
Hard cheese, tomatoes, onions, lettuce

Option 21

1/2 cup cooked grits (15 g)
1 toast (15 g)
1 egg or 2 egg whites

Option 22

Muffin-pizza made with:
1 whole wheat English muffin (30 g)
Sugar-free tomato sauce
Vegatables, cheese

Sample Snacks

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