PACK YOUR SNACK! A collection of healthy snack ideas shared by our Beebe Healthcare team HEALTHY CHOICES. EVERYDAY INSPIRATION. October 2026

FIND YOUR FAVORITES: YUMMY YOGURTS.....................3-16 OATS AND EGGS......................17-25 PACKED WITH PROTEIN................... Chicken................26-33 Tuna.....................34-37 Shrimp......................38 SMALL BITES.......................….41-44 SUPPORTIVE SIDES.................45-46 SNACK PACKS.........................47-49 ONE INGREDIENT WONDERS...50-52

Vanilla Chia Yogurt Pudding A healthy snack shared by: Beebe Healthcare Team INGREDIENTS • 1 CUP PLAIN YOGURT • 1 CUP ALMOND MILK • 2 TABLESPOONS MAPLE SYRUP, OPTIONAL • 1/4 CUP CHIA SEEDS • 1 TEASPOON VANILLA EXTRACT • OPTIONAL; 1 CUP FRUIT • YIELDS: MAKES APPROXIMATELY 3 CUPS DIRECTIONS 1) WHISK TOGETHER YOGURT, ALMOND MILK, MAPLE SYRUP AND VANILLA EXTRACT IN A MEDIUM SIZE BOWL. 2) ADD CHIA SEEDS TO YOUGURT MIXTURE, WAIT FOR 10 MINUTES AND GIVE IT ANOTHER MIX. 3) COVER AND REFIGERATE FOR AT LEAST 4 HOURS. THE MIXTURE WILL THICKEN THE LONGER IT SITS. MAKE AHEAD/MEAL PREP: MAKE A BIG BATCH AT THE BEGINNING OF THE WEEK, PORTION IT INTO INDIVIDUAL CONTAINERS. WHY IT’S A HEALTHY CHOICE ☐ Blood pressure ☐ Blood sugar/A1C ☐ Cholesterol ☐ Muscle maintenance ☐ Other: Healthy Snack PACK YOUR SNACK! • BEEBE HEALTHCARE + RAMP HEALTH 50 3

Protein Yogurt with Fruit & Pumpkin Seeds A healthy snack shared by: Beebe Healthcare Team INGREDIENTS • One serving of protein yogurt • One serving of toasted pumpkin seeds • Handful of frozen fruit like raspberries, or blueberries mixed in DIRECTIONS Mix all ingredients in a bowl or cup. ☐ Blood pressure ☐ Blood sugar/A1C ☐ Cholesterol ☐ Muscle maintenance ☐ Other: ______________________ WHY IT’S A HEALTHY CHOICE PACK YOUR SNACK! • BEEBE HEALTHCARE + RAMP HEALTH 03 4

Fruit & Protein Yogurt Bowl A healthy snack shared by: Beebe Healthcare Team INGREDIENTS • 1/2 cup of grapes • 1/2 cup of an apple • 1 banana • 1/2 cup blueberries • 1 bottle of Chobani Protein 20-gram yogurt DIRECTIONS Slice or chop fruit (grapes, apple and banana) and put in bowl. Add blueberries. Open 1 bottle of chilled Chobani 20 G Protein drinkable yogurt. Pick the flavor you like and pour over fruit. You can use less of the yogurt and drink the rest! Mix and enjoy. You can buy a box of the drinkable yogurt at Sam's Club to keep the cost lower. Makes 1 serving. WHY IT’S A HEALTHY CHOICE ☐ Blood pressure ☐ Blood sugar/A1C ☐ Cholesterol ☐ Muscle maintenance ☐ Other: ______________________ PACK YOUR SNACK! • BEEBE HEALTHCARE + RAMP HEALTH 51 5

Greek Yogurt with Protein & Blackberries A healthy snack shared by: Beebe Healthcare Team INGREDIENTS • 250 grams of Nonfat Greek yogurt • 1 scoop of protein powder mixed with yogurt • 150 grams of blackberries DIRECTIONS Mix protein powder into yogurt, let stand in fridge for 1 hour, add blackberries (or any berries you prefer) and enjoy!! WHY IT’S A HEALTHY CHOICE ☐ Blood pressure ☐ Blood sugar/A1C ☐ Cholesterol ☐ Muscle maintenance ☐ Other: ______________________ PACK YOUR SNACK! • BEEBE HEALTHCARE + RAMP HEALTH 11 6

Greek Yogurt & Berry Snack Bowl A healthy snack shared by: Beebe Healthcare Team INGREDIENTS •¾ cup plain, unsweetened nonfat Greek yogurt •½ cup fresh blueberries, raspberries, or sliced strawberries • teaspoon chia seeds (optional) •A pinch of ground cinnamon (optional) DIRECTIONS Wash the berries and slice any large strawberries. Spoon the Greek yogurt into a small bowl. Top with the berries. Add chia seeds and cinnamon, if using. Stir gently or enjoy in layers. Serve immediately. WHY IT’S A HEALTHY CHOICE ☐ Blood pressure ☐ Blood sugar/A1C ☐ Cholesterol ☐ Muscle maintenance ☐ Other: Weight Loss PACK YOUR SNACK! • BEEBE HEALTHCARE + RAMP HEALTH 46 7

Vanilla Protein Chia Pudding A healthy snack shared by: Beebe Healthcare Team INSERT YOUR FOOD PHOTO HERE INGREDIENTS • 1 Scoop (25g) vanilla protein powder • 1 1/4- 1/2 cups sweetened vanilla almond milk plus more if needed • 4 Tbsp Chia seeds • 1/2 Tbsp maple syrup • 1/4 tsp vanilla • 1/2 cup Greek yogurt (I use Fage 2%) • Toppings: fresh berries, granola and nut butter (I use fresh berries and high protein granola) DIRECTIONS 1. In a bowl or mason jar, whisk together almond milk and protein powder until protein powder has dissolved. I you're using a mason jar, you can put the lid on and shake the mixture to combine (This is the method I use) 2. Add chia seeds, maple syrup and vanilla. Stir or shake mixture until well combined. Once the chia pudding mixture is well combined, let it sit for 5 minutes, give it another stir/shake to break up any clumps. 3. Cover and put the mixture in the fridge to "set" for 1-2 hours or overnight. The chia pudding should be nice and thick, not liquidy. 4. When ready to serve, portion chia pudding into two glasses with layers of granola, if desired. Top with 1/4 cup Greek yogurt each, fresh berries, additional granola and nut butter or toppings of choice. (I separate into 4 portions because I use berries, granola and a little honey.) WHY IT’S A HEALTHY CHOICE ☐ Blood pressure ☐ Blood sugar/A1C ☐ Cholesterol ☐ Muscle maintenance ☐ Other: ______________________ PACK YOUR SNACK! • BEEBE HEALTHCARE + RAMP HEALTH 37 8

Overnight Raspberry Chia Yogurt A healthy snack shared by: Beebe Healthcare Team INGREDIENTS • greek yogurt • almond milk • chia seeds • vanilla extract • raspberries DIRECTIONS Mix ingredients together and let sit overnight. WHY IT’S A HEALTHY CHOICE ☐ Blood pressure ☐ Blood sugar/A1C ☐ Cholesterol ☐ Muscle maintenance ☐ Other: ______________________ PACK YOUR SNACK! • BEEBE HEALTHCARE + RAMP HEALTH 12 9

PB&J Protein Shake A healthy snack shared by: Beebe Healthcare Team INSERT YOUR FOOD PHOTO HERE INGREDIENTS (Use different flavors for different tastes) • Vanilla Oikos Pro • Strawberry Quest Protein • PB Fit 2Tbs DIRECTIONS Put it all into a blender and blend it! WHY IT’S A HEALTHY CHOICE ☐ Blood pressure ☐ Blood sugar/A1C ☐ Cholesterol ☐ Muscle maintenance ☐ Other: ______________________ PACK YOUR SNACK! • BEEBE HEALTHCARE + RAMP HEALTH 08 10

Blueberry/Raspberry Chia Overnight Oats A healthy snack shared by: Beebe Healthcare Team INGREDIENTS • I/2 cup greek yogurt • 1/2 cup almond milk • 1/4 cup chia seeds • 1 tsp vanilla • 1/2 cup blueberries or raspberries • 1/2 cup oats DIRECTIONS Mix ingredients together and refrigerate overnight. WHY IT’S A HEALTHY CHOICE ☐ Blood pressure ☐ Blood sugar/A1C ☐ Cholesterol ☐ Muscle maintenance ☐ Other: ______________________ PACK YOUR SNACK! • BEEBE HEALTHCARE + RAMP HEALTH 35 11

Overnight Oats with Berries A healthy snack shared by: Beebe Healthcare Team INGREDIENTS • 2 1/2 cups old-fashions oats • 2 1/2 cups unsweetened milk • 2 1/2 cups plain Greek yogurt • 5 tablespoons chia seeds • 1 tablespoon honey • 1 teaspoon vanilla extract • 1 1/2 cups sliced strawberries or blueberries DIRECTIONS Place 5 food containers with lids on the counter Pour 1/2 cup oats into each container Add 1/2 milk to each container Add 1/2 tablespoon peanut butter to each container Add 1 tablespoon chia seeds to each container Add 1/5 of the honey to each container (about 1/2 teaspoon per container). Add a small amount of vanilla extract to each container (about 1/5 teaspoon each). Stir the ingredients in each container until well combined. Divid 1 1/2 cups berried evenly among the 5 containers (about 1/3 cup per container). Place the lids securely on the containers and refrigerate overnight. When ready to eat, stir and eat cold. WHY IT’S A HEALTHY CHOICE ☐ Blood pressure ☐ Blood sugar/A1C ☐ Cholesterol ☐ Muscle maintenance ☐ Other: Weight Loss PACK YOUR SNACK! • BEEBE HEALTHCARE + RAMP HEALTH 23 12

Pumpkin Overnight Oats A healthy snack shared by: Beebe Healthcare Team INGREDIENTS • 1/2 cup rolled oats • 1/2 cup pumpkin puree (NOT pumpkin pie filling) • 1/2 cup almond milk • 1-2 TBS maple syrup (adjust to taste) • 1/2 tsp pumpkin pie spice • 1/4 cup chopped pecans • 1-2 tsp chia seeds • 1/2 tsp vanilla extract DIRECTIONS In a jar or airtight container, mix oats, pumpkin puree, maple syrup, spices vanilla, milk and chia seeds until well combined. Cover the jar and refrigerate overnight or for at least 4 hours to allow oats to soften and flavors to meld. Before serving, sprinkle pecans on top for crunch and extra flavor. Drizzle with extra maple syrup or a splash of milk if desired. WHY IT’S A HEALTHY CHOICE ☐ Blood pressure ☐ Blood sugar/A1C ☐ Cholesterol ☐ Muscle maintenance ☐ Other: Weight Loss PACK YOUR SNACK! • BEEBE HEALTHCARE + RAMP HEALTH 30 13

Blueberry Chia Breakfast Drink A healthy snack shared by: Beebe Healthcare Team INGREDIENTS • chia seeds 1 c • 1/2 c blueberries • 1 tsp honey DIRECTIONS Blend altogether. Drizzle a dash of lemon juice. Drink up for quick breakfast drink! WHY IT’S A HEALTHY CHOICE ☐ Blood pressure ☐ Blood sugar/A1C ☐ Cholesterol ☐ Muscle maintenance ☐ Other: ______________________ PACK YOUR SNACK! • BEEBE HEALTHCARE + RAMP HEALTH 34 14

Coffee Date Protein Shake A healthy snack shared by: Beebe Healthcare Team INGREDIENTS • 12 ounces of black coffee • 2 dates • 1 scoop of chocolate protein • 1 scoop of creatine DIRECTIONS Place coffee followed by dates, protein and creatine in a blender. Blend on high for 30 seconds to pulverize the dates. WHY IT’S A HEALTHY CHOICE ☐ Blood pressure ☐ Blood sugar/A1C ☐ Cholesterol ☐ Muscle maintenance ☐ Other: ______________________ PACK YOUR SNACK! • BEEBE HEALTHCARE + RAMP HEALTH 39 15

Peanut Butter Yogurt Dip with Apple A healthy snack shared by: Beebe Healthcare Team INGREDIENTS • 1 Container of Chobani 20G protein vanilla yogurt • 2 tbsp Crazy Richard's All-Natural Peanut Butter • Shake of cinnamon DIRECTIONS Mix together well. Slice an apple to dip into yogurt. Enjoy! WHY IT’S A HEALTHY CHOICE ☐ Blood pressure ☐ Blood sugar/A1C ☐ Cholesterol ☐ Muscle maintenance ☐ Other: ______________________ PACK YOUR SNACK! • BEEBE HEALTHCARE + RAMP HEALTH 47 16

Carrot, Blueberry & Walnut Yogurt Bowl A healthy snack shared by: Beebe Healthcare Team INSERT YOUR FOOD PHOTO HERE INGREDIENTS • 8.8oz low fat or non-fat Greek yogurt • 0.7oz (1/4 cup) rolled oats • 1/2 tbsp honey • 1.8oz blueberries • 1/2 medium carrot, grated • 1/4 tsp ground cinnamon • 3.5 walnut halves, chopped DIRECTIONS 1. Put the Greek yogurt into a bowl 2. Add the honey and mix it well into the yogurt 3. Stir the oats directly into the sweetened yogurt 4. Top the mixture with the grated carrot, blueberries, walnuts, and sprinkle of cinnamon 5. Eat right away or let it sit for a few minutes, so the oats soften WHY IT’S A HEALTHY CHOICE ☐ Blood pressure ☐ Blood sugar/A1C ☐ Cholesterol ☐ Muscle maintenance ☐ Other: Weight Loss PACK YOUR SNACK! • BEEBE HEALTHCARE + RAMP HEALTH 15 17

Eggs, Protein Oats & Mixed Nuts A healthy snack shared by: Beebe Healthcare Team INGREDIENTS • Boiled eggs • Quaker Oats Protein • Pack almonds, walnuts, pistachios, or cashews type mixed nuts DIRECTIONS No prep other than boiling the eggs. The other things are usually purchased. WHY IT’S A HEALTHY CHOICE ☐ Blood pressure ☐ Blood sugar/A1C ☐ Cholesterol ☐ Muscle maintenance ☐ Other: ______________________ PACK YOUR SNACK! • BEEBE HEALTHCARE + RAMP HEALTH 28 18

Breakfast Rice Wrap A healthy snack shared by: Beebe Healthcare Team INGREDIENTS • 1-2 Rice wraps/Spring roll • 1 egg scrambled (or 2 if preferred) • Cooked turkey sausage (a slice from roll) • 1 slice of your favorite cheese (I use Swiss) • Pam cooking spray/drizzle of Olive Oil DIRECTIONS 1. Cook sausage -in frying pan on stove - remove sausage from pan 2. Spray pan - drizzle Olive Oil - low heat 3. take 2 Rice wraps and run under water briefly - then and to pan (one on top of the other) 4. Pour scrambled eggs on top (If using two eggs you may need to flip to make sure eggs are cooked) 5. Rice wrap side down - sprinkle sausage on eggs - then cheese 6. Fold like a Taco or Burrito 7. Crisp in pan to your liking * Make it your own! Sprinkle with Everything Bagel Seasoning, add Hot Sauce or customize with your favorite toppings. WHY IT’S A HEALTHY CHOICE ☐ Blood pressure ☐ Blood sugar/A1C ☐ Cholesterol ☐ Muscle maintenance ☐ Other: Low calorie option PACK YOUR SNACK! • BEEBE HEALTHCARE + RAMP HEALTH 52 19

Egg & Rice Cake Breakfast A healthy snack shared by: Beebe Healthcare Team INGREDIENTS • 2 rice cakes • 3 eggs • ¼ cup low fat cheddar cheese DIRECTIONS I like tomato basil rice cakes. Scramble 3 eggs and place on top of the 2 rice cakes. Sprinkle cheese on top. Enjoy! WHY IT’S A HEALTHY CHOICE ☐ Blood pressure ☐ Blood sugar/A1C ☐ Cholesterol ☐ Muscle maintenance ☐ Other: ______________________ PACK YOUR SNACK! • BEEBE HEALTHCARE + RAMP HEALTH 09 20

Peanut Butter Chocolate Chip Baked Oatmeal Cups A healthy snack shared by: Beebe Healthcare Team INGREDIENTS • 3 cups old-fashioned rolled oats • 1 ½ cups low-fat milk • ½ cup creamy natural peanut butter, divided • 1/3 cup packed light brown sugar • ¼ cup unsweetened applesauce • 2 large eggs, lightly beaten • 1 teaspoon baking powder • 1 teaspoon vanilla extract • ½ teaspoon salt • ¼ cup mini semisweet chocolate chips DIRECTIONS 1. Preheat oven to 375°F. Coat a 12-cup muffin tin with cooking spray. 2. Combine oats and milk in a large bowl; let sit for 20 minutes. Add milk, 1/4 cup peanut butter, brown sugar, applesauce, eggs, baking powder, vanilla and salt; stir to combine. 3. Fill each muffin cup with a heaping 2 tablespoons of batter, then divide the remaining 1/4 cup peanut butter and chocolate chips among the muffin cups, about 1 teaspoon each. 4. Cover with the remaining batter, about 2 tablespoons each. 5. Bake until a toothpick inserted in the center comes out clean, about 25 minutes. 6. Cool in the pan for 10 minutes, then turn out onto a wire rack. Serve warm or at room temperature. WHY IT’S A HEALTHY CHOICE ☐ Blood pressure ☐ Blood sugar/A1C ☐ Cholesterol ☐ Muscle maintenance ☐ Other: Healthy option PACK YOUR SNACK! • BEEBE HEALTHCARE + RAMP HEALTH 45 21

No-Bake Energy Bites A healthy snack shared by: Beebe Healthcare Team INGREDIENTS • 1 cup old-fashioned oats • 2/3 cup toasted shredded coconut (sweetened or unsweetened)optional • 1/2 cup creamy peanut butter(substitute other nut butters if desired) • 1/2 cup ground flaxseed • 1/2 cup semisweet chocolate chips (or vegan chocolate chips) • 1/3 cup honey(maple and agave can be used) • 1 tablespoon chia seeds (optional) • 1 teaspoon vanilla extract DIRECTIONS Stir everything together. Stir all ingredients together in a large mixing bowl until thoroughly combined. Chill. Cover the mixing bowl and chill in the refrigerator for 1-2 hours, or until the mixture is chilled. (This will help the mixture stick together more easily.) Roll into balls. Roll into mixture into 1-inch balls. Serve. Then enjoy immediately! Or refrigerate in a sealed container for up to 1 week, or freeze for up to 3 months. Notes: To speed up the chilling, I recommend spreading the mixture out on a small baking sheet and popping it in the freezer for 20-30 minutes until the mixture is cool. WHY IT’S A HEALTHY CHOICE ☐ Blood pressure ☐ Blood sugar/A1C ☐ Cholesterol ☐ Muscle maintenance ☐ Other: ______________________ PACK YOUR SNACK! • BEEBE HEALTHCARE + RAMP HEALTH 21 22

Cherry Cocoa Pistachio Energy Balls A healthy snack shared by: Beebe Healthcare Team INGREDIENTS • 1 ½ cups dried cherries • ¾ cup shelled salted pistachios • ½ cup almond butter • 3 tablespoons cocoa powder • 4 tablespoons pure maple syrup • ½ teaspoon ground cinnamon DIRECTIONS 1.Combine cherries, pistachios, almond butter, cocoa powder, maple syrup and cinnamon in a food processor. Pulse until finely chopped, 10 to 20 times, then process for about 1 minute, scraping down the sides as necessary, until the mixture is crumbly but can be pressed to form a cohesive ball. 2.With wet hands (to prevent the mixture from sticking to them), squeeze about 1 tablespoon of the mixture tightly between your hands and roll into a ball. Place in a storage container. Repeat with the remaining mixture. 3. May refrigerate to keep them firm. WHY IT’S A HEALTHY CHOICE ☐ Blood pressure ☐ Blood sugar/A1C ☐ Cholesterol ☐ Muscle maintenance ☐ Other: ______________________ PACK YOUR SNACK! • BEEBEHEALTHCARE + RAMP HEALTH 14 23

Oatmeal Protein Balls A healthy snack shared by: Beebe Healthcare Team INGREDIENTS This will make up to 20 balls (also its freezer friendly): • 2 cups Old Fashioned Rolled Oats • 2/3 cups of Creamy Peanut Butter • 1/3 cup Honey • 1/2 choc. Chips • 1tsp Vanilla • 2tbsp Flaxseed DIRECTIONS Mix everything in a glass bowl and roll into balls. Put in fridge or freeze until ready to enjoy eating. WHY IT’S A HEALTHY CHOICE ☐ Blood pressure ☐ Blood sugar/A1C ☐ Cholesterol ☐ Muscle maintenance ☐ Other: ______________________ PACK YOUR SNACK! • BEEBE HEALTHCARE + RAMP HEALTH 42 24

Apple Pie Protein Bites A healthy snack shared by: Beebe Healthcare Team INGREDIENTS • cashew butter (1/2 cup) • oats (1/2 cup) • dried apple chips • apple pie spice • protein powder (3/4 cup) • flax seed • pecans DIRECTIONS Add cashew butter to mixing bowl. Blend (or mix) oats, protein powder, pecans, and flax seed. Keep folding oat blend into cashew butter until dough formed. Add more cashew butter and/or a splash of milk if mixture is too dry. Break into portions and roll into balls (about 12). Store in refrigerator for at least 30 minutes to firm up. WHY IT’S A HEALTHY CHOICE ☐ Blood pressure ☐ Blood sugar/A1C ☐ Cholesterol ☐ Muscle maintenance ☐ Other: ______________________ PACK YOUR SNACK! • BEEBE HEALTHCARE + RAMP HEALTH 41 25

Chicken Salad & Chia Seed Pudding A healthy snack shared by: Beebe Healthcare Team INGREDIENTS Chicken salad: • 3 cups chicken • ½ cup avocado mayo • 1 celery stalk Chia Seed Pudding: • 2 tbsp chia seeds • ½ cup milk • ½ cup plain yogurt • 1 tbsp vanilla DIRECTIONS Chia seed pudding: Place food into square glass dish with 2 tbsp chia seeds, 1/2cup milk, 1/2cup plain yogurt, 1tbsp vanilla, top with berries. WHY IT’S A HEALTHY CHOICE ☐ Blood pressure ☐ Blood sugar/A1C ☐ Cholesterol ☐ Muscle maintenance ☐ Other: ______________________ PACK YOUR SNACK! • BEEBE HEALTHCARE + RAMP HEALTH 26 26

Buffalo Chicken & String Cheese A healthy snack shared by: Beebe Healthcare Team INGREDIENTS • 2-4 oz grilled chicken chunks • string cheese • buffalo sauce (less calories to dip my grilled chicken in) DIRECTIONS Cut up chicken breast and fry in skillet with small amount of olive oil. WHY IT’S A HEALTHY CHOICE ☐ Blood pressure ☐ Blood sugar/A1C ☐ Cholesterol ☐ Muscle maintenance ☐ Other: ______________________ PACK YOUR SNACK! • BEEBE HEALTHCARE + RAMP HEALTH 10 27

Lemon Herb Grilled Chicken & Asparagus A healthy snack shared by: Beebe Healthcare Team INGREDIENTS • 2 boneless, skinless chicken breasts • 1 bunch asparagus, trimmed • 2 tbsp olive oil • Zest and juice of 1 lemon • 1 tsp chopped fresh thyme • 1 tsp chopped fresh rosemary • Salt and pepper to taste DIRECTIONS Marinate chicken in olive oil, lemon juice, thyme, rosemary, salt, and pepper for minimum of 30 minutes. Grill chicken over medium heat for 5-6 minutes per side. Grill asparagus alongside for 3-4 minutes, turning occasionally. Serve with lemon zest sprinkled over the top. WHY IT’S A HEALTHY CHOICE ☐ Blood pressure ☐ Blood sugar/A1C ☐ Cholesterol ☐ Muscle maintenance ☐ Other: Weight Loss PACK YOUR SNACK! • BEEBE HEALTHCARE + RAMP HEALTH 16 28

Chicken, Vegetable & Potato Meal Prep A healthy snack shared by: Beebe Healthcare Team INGREDIENTS • 2 potatoes for baking • 2 cups roasted chicken (skinless, boneless) • 4 cups vegetables of your choice DIRECTIONS Microwave or bake potatoes, cut in half. Steam veggies and bake or air fry chicken and allow to cool. Place in air-tight containers and place in fridge. Makes 4 services. 1/2 potato, 1/2 cup steamed vegetables, 1/2 cup chicken. Place on top potato, add your favorite low-fat cheese, microwave and enjoy. WHY IT’S A HEALTHY CHOICE ☐ Blood pressure ☐ Blood sugar/A1C ☐ Cholesterol ☐ Muscle maintenance ☐ Other: ______________________ PACK YOUR SNACK! • BEEBE HEALTHCARE + RAMP HEALTH 25 29

Slow Cooker Salsa Chicken A healthy snack shared by: Beebe Healthcare Team INGREDIENTS • one can of drained corn (no salt added) or frozen • one can of black beans • 3 chicken breast • one can of tomatoes • one jar of salsa • one packet of low sodium taco seasoning DIRECTIONS Chicken in crock pot then top with other ingredients. After 4 hours on high or 6 hours on low I open and shred chicken. My son likes his with shredded cheese and uses tortilla chips. You can use this on top of rice or baked potato. I prefer using a low carb wrap or lettuce wraps and sometimes I add avocado or just eat it as is. WHY IT’S A HEALTHY CHOICE ☐ Blood pressure ☐ Blood sugar/A1C ☐ Cholesterol ☐ Muscle maintenance ☐ Other: Ease Stress PACK YOUR SNACK! • BEEBE HEALTHCARE + RAMP HEALTH 22 30

Southwest Chicken Salad A healthy snack shared by: Beebe Healthcare Team INGREDIENTS • • 1-1.5 lbs. chicken tenderloins, cooked and shredded • ¾ cup black beans, rinsed, drained and dried • ¾ cup red bell pepper, diced small • ¾ cup chickpeas, rinsed, drained and dried • ¾ cup whole kernel corn, rinsed, drained and dried • ¾ cup cucumber, core and dice small • ⅓ cup shallots, finely diced • ¼ cup jalapeno, finely diced • ¼ cup cilantro, chopped small • ¼-½ cup shredded cheddar cheese • kosher salt, to taste • cracked black pepper, to taste • Chili Lime Yogurt Dressing: • ¾ cup 0% Greek yogurt • ¼ cup mayonnaise, option to omit • 2 tablespoons lime juice, fresh squeezed • 2 tablespoons canned diced green chilis, mild • 1 teaspoon garlic powder • ½ teaspoon cumin • ½ teaspoon chili powder • kosher salt, to season • black pepper, to season • 1-2 tablespoons water, add more or less based on your preferred thickness DIRECTIONS WHY IT’S A HEALTHY CHOICE ☐ Blood pressure ☐ Blood sugar/A1C ☐ Cholesterol ☐ Muscle maintenance ☐ Other: ______________________ PACK YOUR SNACK! • BEEBE HEALTHCARE + RAMP HEALTH 36 Shred Chicken. Make the Dressing Combine Greek yogurt, mayonnaise, fresh squeezed lime juice, mild canned diced green chilis (with the juice), garlic powder, cumin, chili powder, kosher salt, black pepper and water. Whisk well and set aside. Prep the Other Ingredients: Drain and rinse black beans, chickpeas, whole kernel corn Dice cucumber & red bell pepper. Finley dice shallots & jalapeno (remove the veins and seeds). Assemble the Dish: Add the shredded chicken, vegetables, shredded cheese and herbs to a large mixing bowl. Season with kosher salt and cracked black pepper. Top with dressing and toss. Extra dressing can be stored covered in the refrigerator for three to four days. Garnish with chopped green onions and sliced avocado. Serve with tortilla chips and lime wedges. 31

Apple, Grape & Chicken Salad A healthy snack shared by: Beebe Healthcare Team INGREDIENTS • 1 Cup Shredded white meat chicken (I use rotisserie, but canned chicken also works) • 1 medium apple (use your favorite), chopped • 1/2 cup grapes, cut in half • 1/4 Cup reduced sugar dried cranberries • A dash of chopped pecans (measured by the heart) • 1 container Chobani reduced sugar Madagascar Vanilla and Cinnamon yogurt DIRECTIONS In a bowl, combine shredded chicken, chopped apple, diced grapes, dried cranberries and pecans together. Mix in the yogurt to dress your chicken salad. I serve it with nut or rice crackers (Riceworks are the best!) WHY IT’S A HEALTHY CHOICE ☐ Blood pressure ☐ Blood sugar/A1C ☐ Cholesterol ☐ Muscle maintenance ☐ Other: ______________________ PACK YOUR SNACK! • BEEBE HEALTHCARE + RAMP HEALTH 48 32

Rotisserie Chicken Salad A healthy snack shared by: Beebe Healthcare Team INGREDIENTS • 1 whole rotisserie chicken • 1 cup greek plain yogurt • ½ cup low fat cottage cheese • 4 stalks celery finely diced • ½ of a Vidalia Onion diced fine • one tablespoon dill weed-dried or fresh • salt and black pepper to taste DIRECTIONS Place chicken in large ziploc baggie and pound on it with your fist a few times then squeeze the baggie several times. This will get the chicken off the bones very easy, Mix the yogurt, cottage cheese and spices together in a food processer. dice up the chicken and veggies, add the yogurt dressing and let sit a few hours or overnight. Eat on a lowfat pita with added lettuce, tomato or eat on triscuit crackers. WHY IT’S A HEALTHY CHOICE ☐ Blood pressure ☐ Blood sugar/A1C ☐ Cholesterol ☐ Muscle maintenance ☐ Other: ______________________ PACK YOUR SNACK! • BEEBE HEALTHCARE + RAMP HEALTH 19 33

Tuna Salad Sandwich A healthy snack shared by: Beebe Healthcare Team INGREDIENTS • 1 can of tuna • ½ cup of chopped yellow onion • 2 spoonfuls of olive oil mayo • leaf of lettuce • slice of tomato • pinch of oregano • sprinkle of garlic powder • 2 slices of sourdough bread • 1 slice of low-fat american cheese DIRECTIONS You will start by opening the can of tuna and draining the fluid from the can. In a bowl, you will mix the tuna, mayo, oregano, onion and garlic powder until it is creamy. You can choose to toast your bread or not, but I like a little crunch. Put the slice of cheese onto one slice of bread. Spread the tuna evenly onto the second slice of bread. Put the leaf of lettuce and a tomato slice on top of the layer of tuna. Then stack the slice of bread with the cheese onto your other layered slice of bread with the tuna, lettuce, and tomato. WHY IT’S A HEALTHY CHOICE ☐ Blood pressure ☐ Blood sugar/A1C ☐ Cholesterol ☐ Muscle maintenance ☐ Other: Healthy weight PACK YOUR SNACK! • BEEBE HEALTHCARE + RAMP HEALTH 13 34

Tuna Chickpea Lettuce Wraps A healthy snack shared by: Beebe Healthcare Team INGREDIENTS • 1 (15-ounce) can no-salt-added chickpeas, rinsed • 2 (5-ounce) cans no-salt-added tuna in water, drained and flaked • ½ cup whole-milk plain strained (Greek-style) yogurt • 5 tablespoons mayonnaise • 1 medium stalk celery, thinly sliced (about ⅓ cup) • ⅓ cup chopped scallions • ¼ cup rinsed drained capers • 2½ tablespoons lemon juice • 2 tablespoons no-salt-added everything bagel seasoning • ½ teaspoon ground pepper • ¼ teaspoon plus ⅛ teaspoon salt • 16 leaves butter lettuce (4 ounces; from 1 head) DIRECTIONS Place rinsed chickpeas in a large bowl. Mash with a fork until some are completely smooth but most remain chunky. Add flaked drained tuna; stir to combine. Add ½ cup yogurt, 5 tablespoons mayonnaise, the sliced celery, ⅓ cup scallions, ¼ cup capers, 2½ tablespoons lemon juice, 2 tablespoons everything bagel seasoning, ½ teaspoon pepper and ¼ teaspoon plus ⅛ teaspoon salt; mix until evenly combined. Divide the salad evenly among 16 lettuce leaves (about ¼ cup each). WHY IT’S A HEALTHY CHOICE ☐ Blood pressure ☐ Blood sugar/A1C ☐ Cholesterol ☐ Muscle maintenance ☐ Other: Weight Loss PACK YOUR SNACK! • BEEBE HEALTHCARE + RAMP HEALTH 17 35

Tuna Salad with Crackers A healthy snack shared by: Beebe Healthcare Team INGREDIENTS • I can skipjack tuna in water (5 oz) • tablespoon low fat mayo • relish (to taste) • crackers DIRECTIONS Mix first three ingredients together. Serve cold with crackers. WHY IT’S A HEALTHY CHOICE ☐ Blood pressure ☐ Blood sugar/A1C ☐ Cholesterol ☐ Muscle maintenance ☐ Other: Curb hunger, boost metabolism PACK YOUR SNACK! • BEEBE HEALTHCARE + RAMP HEALTH 24 36

Rotisserie Chicken Salad with Apple A healthy snack shared by: Beebe Healthcare Team INGREDIENTS • Rotisserie Chicken To taste add: • Celery • Pickles • Onion • Relish • Apple DIRECTIONS Shred the breast meat from a rotisserie chicken, add celery, pickles, onion, relish, and chopped apples to your liking. Mix with mayo and a little mustard for tang. Add salt and pepper to your liking. WHY IT’S A HEALTHY CHOICE ☐ Blood pressure ☐ Blood sugar/A1C ☐ Cholesterol ☐ Muscle maintenance ☐ Other: ______________________ PACK YOUR SNACK! • BEEBE HEALTHCARE + RAMP HEALTH 27 37

Tuna Tomato Tostadas A healthy snack shared by: Beebe Healthcare Team INGREDIENTS • ~ 5 oz of tuna (Bumble Bee) • ~ 1 Roma diced fresh tomato • ~ 1/4 Purple Onion • ~ 2 tablespoons of mayo • ~ 1/8 teaspoon of Celery seed • ~ 1/8 teaspoon of pink salt • ~ 1/8 teaspoon of black pepper • ~ Eat with " EL MILAGRO CORN/MAIZ TOSTADAS" avocado and salsa if you like as topping DIRECTIONS First, drain water from tuna and then empty out into bigger bowl. Dice Tomato and onion and add to tuna bowl. Add mayo, salt, pepper and celery seed. Finally start assembling your tostada or you can it eat as a chip and dip. You can top it off with avocado and salsa depending on what you like. WHY IT’S A HEALTHY CHOICE ☐ Blood pressure ☐ Blood sugar/A1C ☐ Cholesterol ☐ Muscle maintenance ☐ Other: ______________________ PACK YOUR SNACK! • BEEBE HEALTHCARE + RAMP HEALTH 43 38

Tuna Salad Mini Pepper Boats A healthy snack shared by: Beebe Healthcare Team INGREDIENTS • Three 5-ounce cans white meat tuna packed in water drained • 2 tablespoons finely chopped red onion • 2 large pickle spears chopped • 1/3 cup homemade mayonnaise • 1 tablespoon pickle juice • 1 hard-boiled egg chopped (optional) • 1/4 teaspoon ground black pepper • 1/2 teaspoon kosher salt or to taste • 1/2 teaspoon paprika to sprinkle on top of salad • 8 mini peppers cut in half (16 halves) DIRECTIONS Wash and clean the mini peppers. Cut them in half and remove the stem, ribs and seeds. Place the pepper halves on a plate and set to the side. In a medium mixing bowl, add in the canned tuna and break up the tuna with a fork. Transfer the chopped red onions, pickles, pickle juice, chopped hard-boiled egg and mayo. Mix together until combined. Season with salt and pepper to taste. Divide the tuna salad between the baby pepper halves. Sprinkle the tops of the tuna salad stuffed mini peppers with paprika. Enjoy! Note: you can substitute pickles with the 2 to 3 tablespoons capers, drained. WHY IT’S A HEALTHY CHOICE ☐ Blood pressure ☐ Blood sugar/A1C ☐ Cholesterol ☐ Muscle maintenance ☐ Other: Healthy weight PACK YOUR SNACK! • BEEBE HEALTHCARE + RAMP HEALTH 33 39

Shrimp Ceviche A healthy snack shared by: Beebe Healthcare Team INGREDIENTS • 1lb of cooked peeled shrimp • 4 - good size Cucumbers (seeds cut out) • 4 - lg Tomatoes (gut inside of tomato) • 1 - lg Red Onion • 3 Jalapeños ( seeds cut out) • 1/2 cup of fresh Celantro • 1/2 cup Lemon juice • 1/2 cup Lime juice DIRECTIONS * CEVICHE * Chop shrimp, cucumbers, tomatoe, red onion, Jalapeños , cilantro in small pieces. Place all ingredients in a bowl. Add lemon and lime juice, then refrigerate for a couple hours until chilled. Any ingredient you can add or take away from depending upon your taste. Add Jalapeños to your taste of spiciness. Serve with Tortilla Chips as a salsa. You can also make Ceviche with Haddock fish instead of shrimp. WHY IT’S A HEALTHY CHOICE ☐ Blood pressure ☐ Blood sugar/A1C ☐ Cholesterol ☐ Muscle maintenance ☐ Other: ______________________ PACK YOUR SNACK! • BEEBE HEALTHCARE + RAMP HEALTH 49 40

Avocado Hummus Toast A healthy snack shared by: Beebe Healthcare Team INGREDIENTS • I slice multi-grain bread (this makes one serving) • ½ ripe avocado • red pepper hummus (amount used is your preference) • red pepper flakes DIRECTIONS Get bread very toasted. Mash avocado and spread on toast. Spread some red pepper hummus on top of avocado and sprinkle with red pepper flakes. WHY IT’S A HEALTHY CHOICE ☐ Blood pressure ☐ Blood sugar/A1C ☐ Cholesterol ☐ Muscle maintenance ☐ Other: ______________________ PACK YOUR SNACK! • BEEBE HEALTHCARE + RAMP HEALTH 44 41

Fruit, Nut & Parmesan Salad A healthy snack shared by: Beebe Healthcare Team INSERT YOUR FOOD PHOTO HERE INGREDIENTS • 6 cups of lettuce • ½ cup of walnuts, or pecan nuts • ¼ cup of grated parmesan cheese • 1 cup of grapes • 1 cup of sweet tomatoes • ¼ cup of crushed breadcrumbs • 1 cup of diced apple -3 servings Salad dressing varies - can be honey mustard or caesar salad dressing (about 2 tbsp each serving) DIRECTIONS Place all the ingredients in a container. Mix and enjoy! WHY IT’S A HEALTHY CHOICE ☐ Blood pressure ☐ Blood sugar/A1C ☐ Cholesterol ☐ Muscle maintenance ☐ Other: ______________________ PACK YOUR SNACK! • BEEBE HEALTHCARE + RAMP HEALTH 18 42

Cottage Cheese with Kimchi A healthy snack shared by: Beebe Healthcare Team INGREDIENTS • ½ cup cottage cheese • ¼ cup kimchi DIRECTIONS Place cottage cheese in bowl and top with kimchi WHY IT’S A HEALTHY CHOICE ☐ Blood pressure ☐ Blood sugar/A1C ☐ Cholesterol ☐ Muscle maintenance ☐ Other: Gut Health; Feeling Full PACK YOUR SNACK! • BEEBE HEALTHCARE + RAMP HEALTH 20 43

Peanut Butter Rice Cakes A healthy snack shared by: Beebe Healthcare Team INGREDIENTS • 5 rice cakes • 5 tbsp peanut butter • 1 tbsp PB2 Cocoa DIRECTIONS Mix PB2 and peanut butter. Spread 1 tablespoon of peanut butter mixture on each rice cake or place peanut butter mixture in container to apply at a later time. WHY IT’S A HEALTHY CHOICE ☐ Blood pressure ☐ Blood sugar/A1C ☐ Cholesterol ☐ Muscle maintenance ☐ Other: Healthy Weight PACK YOUR SNACK! • BEEBE HEALTHCARE + RAMP HEALTH 09 44

Black Bean, Mango & Corn Salsa A healthy snack shared by: Beebe Healthcare Team INGREDIENTS • 1 can (15 ounces) black beans, rinsed and drained • 1 can (11 ounces) mexicorn, drained • 1 medium mango, peeled and cubed • 1/4 cup finely chopped onion • 1/4 cup minced fresh cilantro • 2 tablespoons lime juice • 1 teaspoon garlic salt • 1/4 teaspoon ground cumin • baked tortilla chip scoops DIRECTIONS In a large bowl, mix all ingredients except chips. Refrigerate until serving. Serve with chips. WHY IT’S A HEALTHY CHOICE ☐ Blood pressure ☐ Blood sugar/A1C ☐ Cholesterol ☐ Muscle maintenance ☐ Other: ______________________ PACK YOUR SNACK! • BEEBE HEALTHCARE + RAMP HEALTH 32 45

Chickpea, Cucumber & Feta Salad A healthy snack shared by: Beebe Healthcare Team INGREDIENTS • 2 tablespoons extra-virgin olive oil • 2 tablespoons lemon juice • ¼ teaspoon salt • ¼ teaspoon ground pepper • 1 (15-ounce) can chickpeas, rinsed • 2 cups diced cucumber • ⅓ cup crumbled feta cheese • ¼ cup finely chopped red onion • ¼ cup diced red bell pepper • 2 tablespoons chopped fresh dill DIRECTIONS Stir 2 tablespoons oil, 2 tablespoons lemon juice, ¼ teaspoon salt and ¼ teaspoon pepper together in a large bowl. Add 15 ounces chickpeas, 2 cups cucumber, ⅓ cup feta, ¼ cup red onion, ¼ cup bell pepper and 2 tablespoons dill; toss to coat. WHY IT’S A HEALTHY CHOICE ☐ Blood pressure ☐ Blood sugar/A1C ☐ Cholesterol ☐ Muscle maintenance ☐ Other: ______________________ PACK YOUR SNACK! • BEEBE HEALTHCARE + RAMP HEALTH 04 46

Cottage Cheese with Fresh Produce A healthy snack shared by: Beebe Healthcare Team INGREDIENTS • 1/4 to 1/2 cup cottage cheese • 1 small cucumber • handful of cherry or grape tomatoes • you can also make it with peaches or pears for a sweeter snack DIRECTIONS Cut your fruit or veggies to the bit size you like. Put everything in a bowl and enjoy. WHY IT’S A HEALTHY CHOICE ☐ Blood pressure ☐ Blood sugar/A1C ☐ Cholesterol ☐ Muscle maintenance ☐ Other: ______________________ PACK YOUR SNACK! • BEEBEHEALTHCARE + RAMP HEALTH 06 47

Simple Snack Box A healthy snack shared by: Beebe Healthcare Team INGREDIENTS • 1 Avocado sliced • Apples with 2 tablespoons of peanut butter • Veg sticks with 2oz Hummus cup • 2 Hardboiled egg DIRECTIONS Sliced a clean apple with adding 2 tablespoons of peanut butter into a container. Slice clean Veg add them into a container with a 2oz Hummus cup. WHY IT’S A HEALTHY CHOICE ☐ Blood pressure ☐ Blood sugar/A1C ☐ Cholesterol ☐ Muscle maintenance ☐ Other: Weight Loss PACK YOUR SNACK! • BEEBE HEALTHCARE + RAMP HEALTH 29 48

Celery & Hummus Snack A healthy snack shared by: Beebe Healthcare Team INGREDIENTS • celery sticks • store prepared humus DIRECTIONS I use a small container for the hummus and place celery sticks in a bag. WHY IT’S A HEALTHY CHOICE ☐ Blood pressure ☐ Blood sugar/A1C ☐ Cholesterol ☐ Muscle maintenance ☐ Other: ______________________ PACK YOUR SNACK! • BEEBE HEALTHCARE + RAMP HEALTH 40 49

Steamed Edamame A healthy snack shared by: Beebe Healthcare Team INGREDIENTS • Steamed Edamame DIRECTIONS 1. Buy frozen edamame 2. Pour a cup of edamame into a food container. 3. Pour a bit of water in the bottom. 4. Bring to work and steam in a microwave. 5. Add a sprinkle of salt to taste. WHY IT’S A HEALTHY CHOICE ☐ Blood pressure ☐ Blood sugar/A1C ☐ Cholesterol ☐ Muscle maintenance ☐ Other: ______________________ PACK YOUR SNACK! • BEEBE HEALTHCARE + RAMP HEALTH 07 50

Parmesan Italian Roasted Chickpeas A healthy snack shared by: Beebe Healthcare Team INGREDIENTS • 1 can garbanzo beans • ½ cup parmesan • 1 tbsp italian seasoning • 1 tsp no salt or salt substitute DIRECTIONS Drain beans in colander then toss in a mixing bowl. Mix all seasoning together first, then apply to bowl with garbanzo beans. Toss and mix evenly. Place on a parchment lined baking sheet and bake in a 325 oven, shaking the pan often, until the beans are toasted and dried. WHY IT’S A HEALTHY CHOICE ☐ Blood pressure ☐ Blood sugar/A1C ☐ Cholesterol ☐ Muscle maintenance ☐ Other: ______________________ PACK YOUR SNACK! • BEEBE HEALTHCARE + RAMP HEALTH 31 51

Spicy Sesame Cucumbers A healthy snack shared by: Beebe Healthcare Team INGREDIENTS • 5 Cucumbers • 1/2 tsp salt • 1/2 tbsp sesame oil • 3/4 tbsp light soy sauce • 1/2-1 tbsp sugar • 3/4 tbsp rice vinegar • 1 tbsp chili oil • 1/2 tbsp sesame seeds • 1/2 tbsp garlic minced DIRECTIONS Rinse and slice one end of the cucumber at an angle. Continue slicing at an angle. Slices should look more oval than round. Thickness should be up to preference. Add to a bowl/container and sprinkle 1/2 tsp of salt. Mix that well and refrigerate for at least 20 minutes to draw out the water. Drain the water and give the cucumbers a quick 10 seconds rinse before returning back to the bowl/container. Add sesame oil, light soy sauce, sugar, rice vinegar, chili oil, sesame seeds, and garlic. Stir until well combined and serve. Enjoy! WHY IT’S A HEALTHY CHOICE ☐ Blood pressure ☐ Blood sugar/A1C ☐ Cholesterol ☐ Muscle maintenance ☐ Other: ______________________ PACK YOUR SNACK! • BEEBE HEALTHCARE + RAMP HEALTH 05 52

GOOD SNACKS. GOOD IDEAS. GOOD HEALTH. Curated by: Alicia Spencer (aspencer@ramphealth.com) Jessica Ruggieri (jruggieri@ramphealth.com) Julie Adams (jadams@ramphealth.com) To schedule an appointment: portal.ramphealth.com