The Operation Transformation Food Plan encourages us to have two snacks a day and here are their suggestions for the guys, click here for the ones for the girls.

Men’s Snack Options: Operation Transformation Series 9

1. Beetroot and Orange Smoothie

2. Pear and Nuts

3. Apple and Peanut Butter

4. Veggies and hummus

5. Crackers and Cream Cheese

6. Fruit cup

1. Serves: 1 Calories per portion: 228kcal

Ingredients:

  • 60g beetroot
  • 60ml low fat milk
  • 1 medium banana
  • 1 medium orange
  • 1 cardamon pod
  • 7 ice cubes
  • ½ tsp vanilla extract
  • pinch of salt
  • 1 tablespoon lemon juice

Method:

1. Weigh out all your ingredients.

2. Put them all in a blender and blend until completely smooth.
 

The pear and nuts option - protein and fructose combo

2. Pear and Nuts

Serves: 1 Calories per portion: 201kcal

Ingredients:

  • 1 pear
  • 20 almonds

Method:

1. Slice pear as desired.

2. Serve with nuts.

3. Apple and Peanut Butter

Serves: 1 Calories per portion: 190kcal

Ingredients:

  • 1 apple
  • 1 teaspoon of natural peanut butter (20g)
  • Apple and Peanut Butter

Method:

1. Slice the apple as desired.

2. Serve with a side of peanut butter for dipping.

4. Veggies and Hummus

Serves: 1 Calories per portion: 172cal

Ingredients:

  • 100g raw carrots
  • 2 celery sticks
  • 2 tablespoon reduced fat hummus (60g)

Method:

1. Cut the carrots and celery into sticks.

2. Dip into hummus.

Good enough to eat

5. Crackers and Cream Cheese

Serves: 1 Calories per portion: 179kcal

Ingredients:

  • 2 wholegrain crackers
  • 2 tablespoon of light cream cheese (70g)
  • 8 slices of cucumber

Method:

1. Spread cream cheese on crackers

2. Top each cracker with 4 cucumber slices.

6. Fruit Cup

Serves: 1. Calories per portion: 178cal

Fruit cup to keep hunger pangs at bay

Ingredients:

  • 120g melon
  • 120g grapes
  • 80g 3% fat natural yogurt
  • juice of 1 lime
  • 4 mint leaves, chopped

Method:

1. Chop fruit into bite size pieces.

2. Top with natural yogurt.

3. Add chopped mint leaves and the lime juice.

4. Drizzle over chopped fruit.

Check out more recipes and food plan options from series 9 of RTÉ One's Operation Transformation by searching here on RTÉ Food. For more on OT, click on the official website here.  Missed the programme on Wednesday night at 8.30pm on RTÉ One? Catch up on the RTÉ Player here