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OVERNIGHT OATS


READY IN 7 MIN. – SERVINGS 2 Divide 3/4


BREAKFAST BLUEBERRY-CHIA


cup old-fashioned oats and


1 tbsp chia seeds between 2 microwave- safe jars or bowls. Into each, stir 3/4 nonfat milk and 1/4 Top each with 1/4 11/2


cup tsp vanilla extract. cup frozen blueberries; and 1/8


tbsp walnuts, chopped; 1 tsp honey; tsp ground cinnamon. Cover and


refrigerate overnight. To serve, uncover and microwave 1–2 min., until warm, or serve cold. Stir before serving.


PER SERVING: 396 CALORIES, 9G FAT, 1G SATURATED FAT, 4MG CHOLESTEROL, 98MG SODIUM, 62G CARBOHYDRATE, 10G FIBER, 18G SUGAR, 18G PROTEIN


LUNCH


SALAD WITH CHICKEN AND AVOCADO DRESSING


READY IN 15 MIN. – SERVINGS 4


In a blender, purée 1 small ripe avocado, 3 tbsp lemon juice, 3 tbsp olive oil, 3 tbsp chopped chives, and 5 tbsp water until smooth. Season with salt and pepper to taste. Divide 1 (5 oz) pkg Italian-blend salad greens and 2 thinly sliced medium bell peppers among 4 bowls. Top with 2 cups shredded rotisserie chicken, ¾ cup sunflower seeds, and dressing.


PER SERVING: 430 CALORIES, 33G FAT, 4G SATURATED FAT, 54MG CHOLESTEROL, 207MG SODIUM, 14G CARBOHYDRATE, 7G FIBER, 4G SUGAR, 25G PROTEIN


SNACKS


Just as they do for breakfast, fiber and protein will help conquer your afternoon slump. A few recommended faves:


strawberry halves or graham crackers.


This protein-packed snack keeps you full and satisfies your sweet tooth. Dip


CHOCOLATE HUMMUS


44 JANUARY 2020 SAVORYONLINE.COM


A great way to power up and still get your chocolate fix. Stash in your bag or car for when hunger strikes.


PROTEIN BARS


good source of fiber, this crunchy snack


PEA CRISPS Gluten free and a


SNAP


comes in fun flavors like Caesar and mango-chile.


3½ cups per serving means you can munch away on this whole-grain snack. Add your own seasonings like cinnamon or Parmesan.


POPCORN


Keep at your desk with crackers for an inexpensive protein that’s rich in heart- healthy omega 3’s.


SALMON POUCH


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