Morning snacks under 150 calories
1. 2 brown rice cakes with 1 tbsp peanut butter
2. 1/4 cup roast turkey and 1 slice (28 g) provolone wrapped in romaine lettuce
3. 1/2 cup plain low-fat yogurt and 30 g whole grain cereal
4. 1 single-serve (1/2 cup) unsweetened applesauce with 30 g puffed millet cereal and 1 tsp slivered almonds
5. 3 whole grain rye crackers with 1/4 cup canned salmon and 1 tsp light mayonnaise
6. 2 tsp each raisins and  unsalted nuts with 30 g whole grain cereal
7. 1 oz Swiss cheese and 3 whole grain crackers

Afternoon snacks under 150 calories
8. 1 cup strawberries with small skim latte (1 tsp sugar optional)
9. Whole grain granola bar (no chocolate or marshmallows)
10. 1/4 cup hummus, 1 cup sliced vegetables and 3 whole grain crackers
11. 1/4 cup shelled edamame (green soybeans) and 2 brown rice cakes
12. 1/2 cup 1% cottage cheese and 1 cup grapes
13. 1/2 cup strawberries, small banana, 1/2 cup plain fat-free yogurt blended into a smoothie
14. 1 cup skim cappuccino and 1 small biscotti

Evening snacks under 150 calories
15. 4 cups air-popped popcorn sprinkled with 1 tbsp Parmesan cheese
16. 1 medium banana; 1 square (0.5 oz) dark chocolate
17. 1/2 cup spiced oven-roasted chickpeas
18. 1 small apple and 1 oz Cheddar cheese
19. 1 orange and 1 tbsp unsalted pistachios
20. 1 sliced small pear dipped in cashew cream (1 tsp Greek yogurt + 2 tsp cashew butter + pinch cinnamon)
21. 1 medium banana dipped in 2 tsp peanut butter

For more healthy snacks, try adding these superfoods to your diet.
                                               

This story was originally titled "Your Ultimate 7-Day Meal Plan" in the February 2014 issue.             Subscribe to Canadian Living today and never miss an issue!