The Day-Off Diet MUFA Snack of the Day

Because what's a diet without snacks?

Healthy Snacks

Just a quick refresher course: Snacks in the Day-Off Diet are built around healthy fats called MUFAs (monounsaturated fatty acids), because research shows that they help you stay full between meals. Your goal is to eat two MUFA snacks per day — you decide when — which include any of the foods listed in Column A, below. Then, to keep snacks fun and filling, you can combine your MUFAs with the veggies on the unlimited list in Column B. The possibilities are almost endless, but if you need some ideas for delicious combos, we'll be posting 31 to get you started — one for each day of the month.

Column A: MUFA Snacks

  • 1 oz nuts, such as almonds, Brazil nuts, cashews, pistachios, or walnuts
  • ¼ cup seeds, like sunflower or pumpkin
  • 10 jumbo olives
  • ¼ avocado
  • 2 Tbsp nut butter Try cashew, peanut, or almond butter

Column B: Unlimited Veggies

  • Artichokes
  • Asparagus
  • Bamboo shoots
  • Artichokes
  • Beets
  • Broccoli
  • Cabbage
  • Cauliflower
  • Celery
  • Cucumber
  • Daikon radish
  • Eggplant
  • Greens (kale, spinach, lettuce, etc.)
  • Hearts of palm
  • Leeks
  • Mushrooms
  • Okra
  • Onions
  • Peppers
  • Radishes
  • Rutabaga
  • Snow peas
  • Sprouts/bean sprouts
  • Sugar snap peas
  • Sprouts/bean sprouts
  • Swiss chard
  • Tomatoes
  • Water chestnuts
  • Zucchini
Advertisement - Continue Reading Below

Avocado Smoothie

Blend ¼ avocado, 1 cup chopped cucumber, ½ cup baby kale, ½ cup ice cubes, 2 Tbsp chopped cilantro, and 1½ Tbsp lemon juice. Garnish with cucumber.

Baby Spinach With Red Bell Peppers and Creamy Avocado Dressing

Toss baby spinach with chopped red bell pepper and a creamy avocado dressing (blend ¼ avocado with 1 Tbsp water, 2 tsp lime juice, 1 tsp low-sodium soy sauce, and ¼ tsp cumin). Sprinkle with black pepper.

Advertisement - Continue Reading Below

Baby Kale With Spicy Cashew-Lime Dressing

Toss baby kale with sliced red onion and a spicy cashew-lime dressing (stir together 2 Tbsp cashew butter, 2 Tbsp water, 1 ½ Tbsp lime juice, and ¼ tsp cayenne pepper). Sprinkle with black pepper.

Green Cabbage with Red Bell Pepper and Jumbo Olives

Toss shredded green cabbage with sliced red bell pepper, cider vinegar, cumin, chopped cilantro, pepper, and 10 halved jumbo olives.

Advertisement - Continue Reading Below

Beet Dip With Crudités

Puree three peeled precooked beets with 2 Tbsp almond butter, 2 Tbsp water, 1 Tbsp balsamic vinegar, and ¼ tsp coarse salt. Serve as dipping sauce for crudités (like cucumber and chilled steamed asparagus and sugar snap peas).

Okra With Toasted Pecans

Toss broiled halved okra (broil on a foil-lined baking sheet turning occasionally until golden brown and tender, 5 to 7 minutes) with chili powder, coarse salt, and 1 oz toasted pecans (about ¼ cup).

Advertisement - Continue Reading Below

Vegetable Rolls With Cashew Butter

Spread 2 Tbsp cashew butter over 6 Swiss chard leaves (large stems removed). Top with strips of bell pepper, cucumber, and celery. Sprinkle with cilantro and mint leaves. Drizzle with lime juice. Roll to enclose and cut into vegetable rolls. (You can make ahead and keep wrapped in plastic in fridge.)

Artichoke Hearts With Sliced Almonds

Toss artichoke hearts (water-packed; rinsed and drained) with lemon juice and thyme leaves. Top with 1 oz toasted sliced almonds (about 1/3 cup).

Advertisement - Continue Reading Below

Asparagus With Pistachios

Top roasted asparagus (sprinkle with coarse salt and roast at 450°F for 10 min.) with 1 oz chopped pistachios (scant ¼ cup) and drizzle with balsamic vinegar. Scatter with sliced basil (optional).

Radishes With Cashew Butter

Serve halved radishes with 2 Tbsp cashew butter and a drizzle of low-sodium soy sauce.

Read Next: