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 Snacks
Snacking is an important part of the Slim·Fast Optima Diet. Eating small amounts of healthy foods in between meals helps to satisfy hunger, and can help prevent overeating later in the day. It also helps keep your blood sugar more stable and your metabolism working efficiently. In addition to 3 servings of fruits or vegetables each day, your meal plan may suggest including additional snacks between meals.
 Fruits & Veggies
On the Slim·Fast Optima Diet, you can enjoy 3 fruits or vegetables as snacks every day. Fruits and vegetables are rich in important nutrients, and are calorie-controlled. They make great snacks because they are portable and don't require preparation. If you don't have a lot of weight to lose, stick with fruits and vegetables as your primary source of snacks. This will help you to really keep your calories in control.
 Additional Snacks
If you are starting the Slim·Fast Optima Diet at a higher weight, you will notice that your plan recommends additional snacks. Depending on your individual plan, you can choose between 1-3 additional snacks each day. Below is a list of Slim·Fast's recommended snacks. Remember to follow the recommended portion sizes of the snacks. Purchase individual serving sizes when possible, or try pre-portioning snacks in advance to avoid overindulging when snack time rolls around. Enjoy!
Fruit-based Snacks
- 1 cup unsweetened applesauce sprinkled with cinnamon
- 4 ounce nonfat yogurt with a 2 tsp of low-fat granola or 1/2 cup of berries
- 1/2 an apple with 1 Tbsp reduced fat peanut butter
- 1 Apple, orange, nectarine, tangerine, peach, papaya, banana, kiwi, tangerine, ½ grapefruit, plum, or pear
- 1 cup fruit cocktail in its own juice
- 1 cup of fresh blueberries, raspberries, strawberries, blackberries, melon (watermelon, honeydew, cantaloupe), or pineapple, with a scoop of low fat vanilla yogurt or 1 T nonfat whipped cream
- 30 grapes, any color (raw or stick them in the freezer!)
- 10 dried apricot halves
- 1/4 cup dried cranberries
- 5 dates
- Apple baked with 1 Tbsp cinnamon-sugar mixture sprinkled on top
- 1 small box raisins
- 1/2 cup sugar-free flavored gelatin
Veggie-based Snacks
- 1 cup of cut up bell peppers, carrots, broccoli, brussels sprouts, cauliflower, celery, cucumber, or mushrooms (or a combination of these) with 2 tbsp fat free dressing
- 1/2 cup broccoli sprinkled with fat free cheddar cheese
- Salad: 1/2 cup chopped raw spinach, 1/4 cup raw mushrooms, 2 broccoli florets and 2 cauliflower florets, 2 Tbsp low-cal Italian dressing
- 8 spears steamed asparagus dipped in 1 Tbsp low-cal dressing
- 1/2 cup lowfat cottage cheese and 8 thin slices of green pepper
Breads & Cereals
- Two whole grain crackers spread with 1 tsp of peanut butter
- 40 stick salted pretzel sticks with 2 Tbsp mustard
- 2 1/2 cups air-popped popcorn sprinkled with 2 tsp Parmesan cheese
- Whole mini bag 94% fat free microwave popcorn
- 1 small sweet potato
- 1 mini wheat bagel with 4 tsp. low-fat cream cheese
- 1 cup of puffed wheat with 6 oz nonfat milk
- 1 packet Instant Cream of Wheat, original
- 1 packet Instant Hot Oatmeal, Apple and Cinnamon
- 1 cup dry cereal, with at least 5 grams of fiber per serving
- 6 oz of tomato juice with 2 wheat rice cakes
- 24 Air Crisps Wheat thins
- 30 low-fat cheese flavored crackers
- 13 potato chips, baked
- 1 whole wheat pita with 4 tsp salsa
- 2 slices light raisin toast
- 1 small bag of soy crisps or flavored mini rice-cakes
- 2 slices 40 calorie light wheat bread with one slice of fat-free cheese
- 1/2 inch slice of Challah
- 2/3 cup of party mix
- 15 low fat (baked) tortilla chips with salsa
- 1 mini Pita with 1/4 cup hummus
Indulgent Snacks
- Slim·Fast Optima Snack Bars: Chocolate Peanut Nougat
Peanut Butter Crunch
Crispy Peanut Caramel
- 2 low fat peanut cookies
- 3 low fat oatmeal raisin cookies
- 2 low fat chocolate chip cookies
- 1 fat free chocolate pudding
- 4 ginger snaps
- 3 reduced fat black and white sandwich cookies
- 8 reduced fat vanilla wafers
- 24 flavored teddy bear cracker snacks, all varieties
- 10 animal crackers
- One 2- to 3- inch slice of angel food cake
- 1 slice low fat pound cake
- 1 low-fat fudge pop
- 1/2 cup frozen yogurt, light ice cream, or sorbet
- 1 no sugar added fruit bar
- 1 cup flavored ice
- 2 sugar free ice pops
Protein Snacks
- 1/2 cup of nonfat milk with 2 Tbsp low cal chocolate syrup
- 1 large piece turkey jerky
- 6 oz low-fat (1%) cottage cheese
- Non-fat or part-skim cheese stick
- 2 light cheese wedges
- 1/2 cup three-bean salad
- 1 slice of cheese or 2 slices of fat free cheese
- 4 ounce nonfat yogurt with a 2 tsp of low-fat granola or 1/2 cup of berries
- 2 hard boiled eggs
- 1/2 cup peach or pineapple 1% cottage cheese
- 1/2 cup fat free refried beans
- Tuna Salad (2 oz light tuna, 1 tsp fat free mayo, 3 whole wheat crackers, onion and celery if desired)
- 6 large boiled shrimp with cocktail sauce
- Approximately 12 nuts (any kind)
- 1 small bag of soy crisps or flavored mini rice-cakes
- 2 tablespoons of raisins and 1 tablespoon of soy nuts
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4 keys to success
Based on the latest research in optimal weight-loss and maintenance strategies, Slim·Fast's team of doctors and dietitians have created the innovative Slim·Fast Optima Diet with Calorie Science, our way of turning science into success. This Diet Plan combines the structure you need to lose weight with the flexibility you need to make it livable-regardless of your eating patterns or lifestyle.
There are four components to the Slim·Fast Optima Diet with Calorie Science. And, they each work hand-in-hand to provide you with the support you need to lose weight-and keep it off for the rest of your life.
 Key #1: Nutrition
By choosing portion-controlled, nutritious Slim·Fast meals and snacks according to the plan, you'll reduce your calories and lose weight. The Slim·Fast Optima Diet is based on balanced nutrition to reduce overall calories, while minimizing simple sugars and unhealthy fats. The Slim·Fast Lower Carb Diet takes these same principles but reduces the amount of total carbohydrates and increases protein and healthful fats. You can use our free personalized meal planner to create your own personalized plan, customizing it to coordinate with your lifestyle.
You want a burger? Fine. Lasagna? No problem. You dine out when traveling? That's okay, too. On the new Slim·Fast Diet, you won't feel deprived-because your favorite foods fit!
Visit the Food & Recipe section for great-tasting, sensible meal ideas.
The Diet Tips section has other suggestions to help you stick with your nutritious Slim·Fast Diet Plan.
 Key #2: Activity
Activity burns calories, and it also increases your metabolism so that even when you are resting, you continue to burn calories. It reduces stress and strengthens your body so it can better fight off illness.
We provide a fitness planner that allows you to create a beginners' fitness plan or choose your favorite activities and schedule them into your week.
Visit the Fitness Section for tips on incorporating fitness into your daily life.
 Key #3: Expert Advice, Counseling and Support
Everyone needs support when losing weight, so you can always count on Slim·Fast's team of experts for personalized, professional counseling when you need extra motivation and encouragement.
Internet support is available 24/7 at the Slim·Fast Support Center and the Community Center. You can access Slim·Fast's registered dietitians and hundreds of motivational stories and articles designed to help you with your weight-loss concerns. The Slim·Fast Buddy System connects you to other Slim·Fast users.
Visit the Advice Section to see other support options.
You can also call 800-SLIM-FAST for one-on-one advice.
 Key #4: Self-Monitoring Tools
Monitoring yourself is the best way to be aware of and change your daily routine. Before you know it, you will have new healthy habits that have replaced your old ones.
We offer a private food and nutrition diary and activity logs online to help you. The nutrition log compares your nutrient intake to the amounts recommended, tailored specifically to your needs. Chart your current weight against your goals on the Weight Chart. Our BMI Calculator can help you determine what a healthy weight goal is for your height. You can use the Special Event Calculator to figure out how many pounds you could potentially lose by a certain date.
Visit the Tools & Community section for these tools and more
Get Started!
We have all the science, tools and support you need to lose weight-and you can get started right now at home! To get started, sign up to create your own personalized meal plan.
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BBQ Chicken  |
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20 minutes
Serves 1
4 ounces boneless/skinless, raw chicken breasts
1 ear of fresh corn on the cob, shucked and de-silked
2 teaspoons margarine, canola-based, trans-fat free
1/2 cup frozen broccoli florets
1/2 cup frozen cauliflower
1/8 teaspoon dried basil
3 tablespoons barbecue sauce
2 cups tossed green salad
2 tablespoons salad dressing, fat-free any flavor
1 whole wheat roll
Preheat grill to medium heat. Wash and pat dry chicken breast. Trim fat and discard.
Shuck and de-silk the corn cob. Place corn cob in a piece of foil and dot with 1 teaspoon of the margarine. Tightly roll the ear of corn in the foil and twist the ends.
Place the broccoli and cauliflower on another piece of foil and season with basil or any desired seasonings. Add the remaining margarine to the vegetables and two ice cubes. Bring the four corners of foil together in a pyramid shape; folding together loosely. The ice cubes will melt and provide moisture for the vegetables and the loose packet will allow the moisture to circulate. Place the vegetables on the grill and cook for about ten minutes or until crisp tender. The corn may take a little longer.
Place the chicken on the grill when the vegetables are about half done; brush with barbecue sauce. Turn chicken after 3 - 5 minutes and brush other side with additional sauce if desired. Continue cooking until chicken is cooked through.
Salad may be prepared while food is grilling or in advance. Assemble your tossed salad with a variety of washed salad greens and vegetables, and toss with your favorite fat free salad dressing.
Serve meal with a whole wheat roll.
Nutritional Information per Serving
Calories
520 |
Protein
35g |
Carbohydrates
68g |
Total Fat
14g |
Saturated Fat
2.5g |
Fiber
13g |
Sodium
1,040mg |
Cholesterol
65mg |
Calcium
15% | |
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| Baked Fish & Vegetables with Wild Rice |
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15 minutes
Serves 1
1/2 cup wild rice
4 fluid ounces chicken stock, fat free, low sodium
1 teaspoon margarine, canola-based, trans-fat free
4 ounces cod, uncooked
1 clove garlic
1/2 cup fresh zucchini
8 baby carrots
1/4 yellow onion
4 medium size mushrooms
2 teaspoons extra virgin olive oil
1/8 teaspoon ground thyme
1 teaspoon lemon juice
1 cup tossed green salad
1 tablespoon salad dressing, fat-free any flavor
Preheat oven to 425°F. Prepare rice according to package directions; replacing 4 ounces (1/2 cup) of the water with chicken stock for added flavor. Add any desired fresh or dried herbs, such as basil, oregano, cilantro, etc. Top with margarine before serving.
Cut a piece of heavy-duty aluminum foil 18 inches across. Lay the fish fillet on one side of the foil; set aside.
Wash and mince garlic clove. Wash and then slice zucchini, carrots and onions into thin strips; wash and slice mushrooms. Heat oil in large non-stick skillet over medium-high heat; add garlic and sliced vegetables. Sauté for 5 minutes, stirring occasionally. Add the thyme and 1 1/2 tsp. of water; cook for 1 minute.
Spoon vegetable mixture over prepared fish fillet and top with lemon juice. Pull the edges of the foil together and fold, securing edges tightly. Place the packet on a baking sheet and bake for 15 minutes.
Serve fish and vegetables over bed of hot wild rice.
While fish is baking, assemble your tossed salad with a variety of washed salad greens and vegetables, and toss with your favorite fat free salad dressing.
Nutritional Information per Serving
Calories
500 |
Protein
34g |
Carbohydrates
55g |
Total Fat
16g |
Saturated Fat
2.5g |
Fiber
6g |
Sodium
380mg |
Cholesterol
50mg |
Calcium
8% | |
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View All Recipes |
| Cheeseburger with Coleslaw |
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20 minutes
Serves 1
1/8 of a head of cabbage, shredded
6 baby carrots
2 tablespoons coleslaw dressing, reduced fat
1/8 teaspoon black pepper
1/8 teaspoon garlic powder
4 ounces extra lean ground beef
1 slice low-fat American cheese (1.5 g fat/oz.)
1 whole wheat hamburger bun
1/2 fresh tomato
1/4 pound fresh raw green beans
1/2 cup grapes, fresh (any color)
Prepare coleslaw ahead of time so it has time to chill: Wash and shred cabbage; chop baby carrots finely in food processor. (Alternatively, use approximately 1-1/2 cups of a pre-shredded cabbage mixture.) Combine cabbage and carrots in mixing bowl. Pour coleslaw dressing over the cabbage mixture and toss to coat. Cover and chill until ready to serve.
Preheat broiler. Spray broiler pan with non-stick cooking spray (do not preheat pan). In a medium bowl, combine pepper and garlic powder; add beef and mix well. Shape meat mixture into a 1/2-inch thick patty. Place patty on broiler pan and broil 3 to 4 inches away from heat for 10 mins, or until desired doneness, turning after 5 mins. At the end of the cooking time, place cheese slice on top of patty and return to broiler until cheese is melted. Serve cheeseburger on bun with lettuce leaf and sliced tomato.
While burger is cooking, prepare green beans. Wash and trim beans, if using fresh, and steam on stovetop or in microwave until crisp-tender.
Enjoy washed grapes for dessert.
Nutritional Information per Serving
Calories
520 |
Protein
38g |
Carbohydrates
56g |
Total Fat
18g |
Saturated Fat
5g |
Fiber
10g |
Sodium
820mg |
Cholesterol
55mg |
Calcium
35% | |
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