Created For: James Created On: 02/12/2017 Plan Type: REGULAR TSP Weekly Allowance: 42 HUNGER RATING Snacks labelled with a tick will keep you feeling fuller, for longer, and are always the best choice to make as they will also help to control your insulin levels. Those marked with a cross will not, and if you are struggling with hunger levels then you are better off not choosing them. CARB SNACKS None of the snacks on this list are classed as a carb portion so can be eaten regardless of having completed exercise or not.
MEATS & FISH & QUORN AMOUNT Snacks Hunger
Tuna in spring water or brine, not oil. 142 g 1 ✅
Anchovies in Oil (drained weight), Fresh Mackerel 80 g 1 ✅
Any 120g John West Tinned Sardines 1/2 Tin 1 ✅
Any Flavour LIGHT Philadelphia with unlimited carrot or celery sticks to dip 105 g 1 ✅
Any Flavour LIGHT Philadelphia 105 g 1 ✅
Any Flavour Mattesons Fridge Raiders (50g pack or 2 X 25g packs) 1 Pack (or 2X25g) 1 ✅
Any Flavour Seafood Stick 7 Sticks 1 ✅
Birds Eye Chicken Burger or Birds Eye Original Beef Burger (NOT the Quarter Pounders) 1 Burger 1 ✅
Birds Eye Fish Fingers (Breaded or Battered) 2 Fingers 1 ✅
Cooked sliced Beef, Pork or Gammon 110 g 1 ✅
Cooked sliced ham, all types including breaded. Tofu and Quorn 133 g 1 ✅
Corned Beef (sliced or tinned) 73 g 1 ✅
Grilled Bacon (cooked weight, smoked or unsmoked), FULL FAT Soft Cheese 59 g 1 ✅
HECK Chicken Italia Sausages (no other type or brand or flavour of sausages), grilled only. 4 Sausages (grilled) 1 ✅
MyProtein Turkey Jerky Bites 71 g 1 ✅
Chorizo or Salami or Pepperami 33 g 1 ✅
Paté, any flavour or variety (except duck) including vegetarian. 64 g 1 ✅
Prawns (cooked or raw weight, cold water or king), Tinned Crab Meat 213 g 1 ✅
Quorn Meat Free Burgers (not the Classic Range), check with me if unsure 1 Burger 1 ✅
Quorn Meat Free Southern Fried Chicken Style Burgers 1 Burger 1 ✅
Quorn Fishless Fingers 4 Fingers 1 ✅
Quorn Cocktail Sausages 4 Sausages 1 ✅
Quorn Picnic Eggs 3 Eggs 1 ✅
Quorn Mini Sausage Rolls 3 Sausage Rolls 1 ✅
Quorn Bacon Slices 75 g 1 ✅
Quorn Sausage Patties 3 Patties 1 ✅
Quorn Hot Dog Sausages 2 Sausages 1 ✅
RAW Lean Steak Mince (max 5% fat) 128 g (raw weight) 1 ✅
RAW Lean Chicken Breast (no skin on and fat removed) 139 g (raw weight) 1 ✅
Salmon (cooked, smoked, tinned) 89 g 1 ✅
Ready Sliced Cooked Chicken Breast, Turkey (inc flavoured ones). NOT chicken legs. 119 g 1 ✅ 1 Richmond or Walls Skinless Pork Sausages 2 Sausages (grilled) 1 ✅
DAIRY (inc yoghurts, milk & cheese) & EGGS AMOUNT Snacks Hunger
Alpro Coconut Milk (don’t forget you can halve a snack portion) 800 ml 1 ✅
Any Flavour (plain, pineapple, chive etc) FAT FREE Cottage Cheese 229 g 1 ✅
Any Flavour (plain, pineapple, chive etc) FULL FAT Cottage Cheese 145 g 1 ✅
Any Flavour Alpro Yoghurt or SKYR Yoghurt 216 g 1 ✅
Any Flavour Muller Corner FRUIT Yoghurt (not the biscuit or chocolate based ones, ask if unsure) 1 Pot 1 ✅
Any Flavour Muller Corner Yoghurt (NOT the fruit ones, ask if unsure) 1 Pot 1.5 ✅
Any Flavour Muller Light Greek Style Yoghurt (120g pots) 1 Pot 1 ✅
Any Flavour Muller Rice Pot (180g) 1 Pot 1.5 ❌
Any Hard Cheese (Cheddar, Edam, Parmesan, Cheshire etc) inc Mozzarella 39 g 1 ✅
Any MullerLight Yoghurt (not Muller Corners) 1 Pot 1 ✅
Babybel Mini Full Fat Cheese 2 Minis 1 ✅
Babybel Mini Light Cheese 2 Minis 1 ✅
Butter (salted or unsalted) 22 g 1 ✅
Danone LIGHT & FREE Fat Free Yoghurts ANY Flavour (115g Pots) 2 Pots 1 ✅
Fat Free Greek/Natural Yoghurt. (You may have 50g mixed berries to this if you wish) 200 g 1 ✅
Fat Free Greek/Natural Yoghurt 200 g 1 ✅
Feta, Goats Cheese, Halloumi, Beef Jerky. 50 g 1 ✅
Full Fat Greek Yoghurt Unflavoured 128 g 1 ✅
Full Fat Milk 246 ml 1 ✅
Medium Egg, poached, scrambled or boiled. 2 Eggs 1 ✅
MyProtein Impact Whey Powder or Hemp Protein Powder (made with water) 40 g 1 ❌
Quark (any flavour) 229 g 1 ✅
Semi Skimmed Milk (or Soy Milk, sweetened or unsweetened, or Almond Milk) 320 ml 1 ✅
Skimmed Milk 457 ml 1 ✅
FRUIT, NUTS, SEEDS & FATS AMOUNT Snacks Hunger
Any Fresh Fruit (except banana, dried fruits, avocado, prunes and dates) 168 g 1 ❌
Any seeds (or seed mix) 27 g 1 ✅
Chia Seeds 36 g 1 ✅
Fresh Avocado 80 g 1 ✅
Medium Banana 1 1 ❌
Mixed Nuts (unsalted) 24 g 1 ✅
Natures Finest Fruit Pots in Juice (Any fruit except prunes) 267 g 1 ❌
DOLE Fruit in Jelly or Juice (max 123g Pot) 1 Pot 1 ❌
Olives (drained, any colour but not stuffed olives) 59 g 1 ✅
Seedless Raisins or Sultanas 50 g 1 ❌