For snacks, I pair up a complex carb with some protein. So here are some pairs that are typical: apple/handful of almonds, grapes/cottage cheese, banana/peanut butter, carrots & celery/hummus, protein smoothie (skim milk, protein powder, fruit). We eat every 3 hours or so. HTH!
Here's pretty typical for meals:
Breakfast - Eggs/Whole Wheat Toast, Smoothie, Yogurt/Fruit/Almonds, Healthy muffins/Eggs
Lunch - Leftovers, Salad with grilled chicken, sandwich on whole wheat bread, "Snack Lunch" - veggies/hummus/cheese/fruit
Dinner - Soup/Salad, a meat (chicken/fish/lean beef), a veggie, and a complex carb (brown rice, sweet potato, quinoa, etc.), whole wheat pasta with marinara sauce with ground turkey
:) C.
BTW, I am a mom of 6 kiddoes who range in age from 8yo to 15yo.