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Third Week of the Medi-Weightloss Program: Snacks!

August 10, 2009


During the third week of the Medi-Weightloss program, if you are progressing satisfactorily, you’ll be allowed to add 1 snack to your 500 calories of protein and 2 cups of vegetables (or 1 cup veggies and 1 cup fruit). The snacks allowed are spelled out and are portion controlled, and don’t start thinking you’ll be eating chips or popcorn.  They are kept to less than 100 calories, keeping the low glycemic index in mind.

Here is a sample of snacks allowed:

  • Pork rinds, 1/2 oz, 80 calories, 5 g fat, 0 g carbs
  • Cheese Stick, 80 calories, 6 g fat, 2.5 g carbs
  • Almonds, 14 nuts, 85 calories,8 g fat, 2.5 g carbs
  • Raw Broccoli & Cauliflour, 1 cup, 25 calories, 0 g fat, 5 g carbs
  • Beef Jerky, 1 0z., 80 calories, .5 g fat, 3 g carbs
  • Hard Boiled Egg, 78 calories, 5.3 g fat, .6 g carbs
  • Sunflower Seeds, 1/2 oz, 82 calories, 7 g fat, 3.4 g carbs
  • 5 celery sticks with 1 tbls peanut butter, 100 calories, 8 g fat, 3 g carbs
  • 17 pieces of Hormel turkey Pepperoni, microwaved until crisp, 73 calories, 3.5 g fat, 1.1 g carbs
  • 1/4 cup berries, with 1/3 cup low fat cottage cheese, 60 calories, .5 g fat, 9 g carbs

To Do List for Week 3:

Keep journaling your food and activity

30 minutes of exercise 3 times during the week.

Get plenty of rest!

Start entering your data into a diet tracking website, such as or Nutrition

Start a Recipe Notebook

Research websites for recipes good for low carb, low fat diets. (Diabetic websites work well) and print recipes to keep in a recipe notebook.  I use a regular 3-ring binder filled with clear plastic sleeves.  I add recipes to it regularly!

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