100 Calorie Fuelings Breaks

The list below are samples of Healthy 100 Calorie Fueling Breaks to be eaten between your 3 healthy meals each day for those that are looking to maintain a healthy weight and create a long-term healthy lifestyle.   These make excellent fueling breaks and assure that you're getting a 100 calorie, low-glycemic, nutrient-dense healthy food source.

Reaching a Healthy Weight:  For those that are on their weight loss journey or looking to lose weight, we recommend the use of one of our controlled “healthy weight loss” meal plans to assist you in reaching a healthy weight before incorporating these healthy fueling options. Contact the Health Coach that shared this with you for your Free Health Assessment and to learn more about losing weight and creating a healthy lifestyle.


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  1. Cheese and tomato. One portion (size of two AA batteries) of natural cheese such as cheddar or Monterey Jack with one sliced tomato.

  2. Endive and tuna salad. One endive leaf with one tablespoon tuna salad, pre­pared with hummus in place of mayonnaise. Mediterranean Delights makes delicious, organic, low-fat hummus in flavors like tomato basil, and low-­glycemic endive makes a handy container for the tuna salad.

  3. 3 oz mixed nuts (a small handful)

  4. 10 almonds and celery stick

  5. 29 pistachios

  6. 12 cashews

  7. 20 peanuts

  8. 2 tbsp sesame seeds

  9. 4 Brazil nuts. Great for getting your selenium!

  10. ½ sliced apple with 3 walnuts

  11. ½ apple with 2 tsp natural peanut butter. Make sure it's all-natural peanut butter: just peanuts and salt.

  12. ½ cup fresh strawberries with 2 tbsp light whipped topping

  13. 1 cup fresh cherries

  14. 1 medium apple

  15. ½ cup blueberries (high glycemic) or strawberries (lower glycemic) with a dollop of yogurt

  16. 1 orange

  17. 1 pear

  18. ½ peach with 2 tbsp yogurt

  19. 2 cups raspberries

  20. 30 raisins

  21. Fresh veggie mix. 1 cup broccoli, red pepper, cauliflower with 1 tbsp low-fat ranch dressing.

  22. 6 pieces basil, sliced tomato, and hummus. My wife Lori's creation: put a dab of hummus and tomato on top of a basil leaf-delightful!

  23. Herbal lentils and one tomato

  24. Celery sticks with 1 tbsp natural peanut butter

  25. 1 cup fresh spinach salad with olives

  26. ¼ cup egg salad with lettuce or endive

  27. Half small avocado

  28. Cauliflower (size of paperback)

  29. 1 cup tomato and cucumber soup

  30. ¼ cup guacamole. Combine avocado, tomato, lime juice, and hot pepper to taste.

  31. Basil, tomato, and hummus ( 1 tomato)

  32. Grilled portobello mushroom sprinkled with cheese

  33. 5 cherry tomatoes with one portion cheddar cheese (size of two AA batteries)

  34. ½ cup endive and cottage cheese spread. In a food processor or blender, mix cottage cheese, red pepper, fresh parsley, chives, and chopped jalapeño. Spread on endive.

  35. Eggplant pizza slice. Sprinkle a slice of eggplant with oregano and roast. Melt cheese on top.

  36. 1 cup vegetarian chili

  37. ½ cup edamame (soybeans)

  38. Half red bell pepper dipped in 3 tbsp hummus

  39. ½ cup cucumber slices

  40. 1 large dill pickle

  41. 1 carrabolla (starfruit)

  42. 2 cups baby carrots

  43. 3 celery sticks with 1 tsp natural peanut butter

  44. ¼ cup hummus and avocado dip with 3 celery stalks

  45. 1 cup mashed lentils and tomatoes

  46. Vegetables and dip. Choose either ½ cup cucumber slices, 6 celery sticks, 6 slices red pepper, or ½ cup raw broccoli florets and dip into 2 oz fat-free, sugar-free ranch dressing.

  47. 1 cup bean and chickpea salad. Toss diced celery, green pepper, cooked red beans, cooked chickpeas, and fresh parsley together with low-calorie balsamic vinaigrette.

  48. 1/3 cup low-fat cottage cheese with 4 olives

  49. Yogurt with ¼ cup berries. Yoplait Light plain yogurt is a great choice.

  50. ½ cup cottage cheese and½ medium tomato

  51. 1 Yoplait Light Smoothie

  52. ½ cup low-fat cottage cheese with 5 strawberries

  53. 1 serving of string cheese

  54. 3 oz frozen nonfat yogurt

  55. 1 square 70% or higher dark chocolate with 5 almonds

  56. 1 whole deviled egg. Cut a hard-boiled egg in half, mix the yolk with hum­mus, and fill the egg.

  57. 1 cup of soup ( cream of tomato, cream of chicken, chicken noodle, or vegetable)

  58. 1 slice Wasa crisp bread with 1 oz smoked salmon

  59. 1 slice whole grain bread (such as Fiber for Life) with 2 oz fat-free turkey breast

  60. ½ cup couscous with celery sticks

  61. 4 slices Melba toast

  62. 1 slice Wasa crisp-bread and ½ sliced tomato

Once you've reached a healthy weight, you can add these to the list as well:

  1. 1 cup fresh mango

  2. 1 cup cantaloupe

  3. 1 medium banana

  4. 28 grapes