Going back to school can be challenging for both the parents and children. After a 2 month hiatus, a different schedule and lots of summer time excitement, things need to settle back to normal for the next 10 months. Routines come back in to play which can be both a blessing and a curse, and settling into the healthy routines can be rather difficult but luckily, we’ve compiled some helpful information to help guide you and your kids during the ‘Back to School’ season.




2 egg whites

1 egg

1 ripe banana, mashed

Cooking spray

1 tablespoon Walden’s Sugar Free Caramel Syrup (optional)


Combine ingredients in a bowl and mix well. Spray frying pan with cooking spray and heat over medium/high. Pour half the batter into the frying pan and cook until browned. Flip the pancake over and continue cooking until browned. 

Makes 2 pancakes (you can use the whole batter at once to make 1 large pancake)


Count entire recipe as a breakfast.

TAP Muffin Protein Balls


4 TAP muffins with tops removed 

(using just the bottom part)

4 tablespoons peanut butter powder

1 container Greek Lite Yogurt 

(vanilla flavored)

2- 3 tablespoons sugar free chocolate chips 


Crumble TAP muffins in a Ziploc bag until 

finely crushed. Add peanut butter powder.

Add yogurt and continue to combine well 

with crumbs to form a dough like consistency.

Shape into balls.

Melt chocolate on low flame. Gently dip each ball into chocolate until covered in a thin coating 

Makes 16 balls. Count 2-4 balls as a snack, depending on your plan.

Grab and Go Oatmeal Breakfast Cookie



¼ cup oat flour

½ teaspoon baking powder

3 tablespoons unsweetened applesauce

1-2 teaspoons honey or agave syrup

1 ½ 5 teaspoons reduced fat peanut butter



Combine oat flour and baking powder in microwave safe bowl.

Add the applesauce, honey and peanut butter and stir until combined.

Microwave 1-2 minutes.


Count the entire recipe as a complete breakfast.

Low Calorie Oatmeal Chocolate Raisin Cookies


⅓ cup applesauce

½ teaspoon vanilla extract

2 egg whites

½ teaspoon baking soda

½ teaspoon cinnamon

Pinch of salt

1½ cups oats

¼ cup raisins 

¾ cup brown sugar Splenda 

4 tablespoons Splenda 

2 tablespoons oil 



Preheat oven to 375°F. Mix sugar, brown sugar, oil and applesauce. Blend well. Add vanilla and egg whites. In another bowl combine, baking soda, cinnamon and salt. Combine dry ingredients with sugar mixture. Mix until well blended. Stir in oats and raisins. Drop by tablespoon on a greased cookie pan about 2 inches apart. Bake for 7 to 10 minutes or until golden brown. Makes 16 cookies 

Count  2 cookies as a snack

This muffin is extra special because it can also be used as a breakfast. 

Enjoy with a hot coffee…ahhhh!



2 cups oat flour 

1 tablespoon Stevia 

2 ½ teaspoons baking powder 

1 pinch salt 

1 cup almond milk 

1 egg 

¼ cup honey 

2 tablespoons oil 

1 ½ teaspoons vanilla extract 



Mix dry ingredients then add wet ingredients.

Divide into 10 muffin tins.

Bake at 350°F for 15-18 minutes or until toothpick inserted in center comes out clean.


Count each muffin as a snack or breakfast. Enjoy! ?

Cranberry Almond Muffins


1 ½ cups whole wheat flour

1 ½ cups oatmeal 

3 teaspoons baking powder 

1 teaspoon baking soda

1 cup water mixed with 2 teaspoons vanilla extract 

1 cup apple sauce 

3 eggs

¼ cup dried cranberries

Sprinkle of slivered almonds or crushed walnuts


Preheat oven to 350°F. Combine all the ingredients in a bowl except for the nuts (do not over-mix). Fill a 12-muffin pan with cupcake liners and spray lightly with cooking spray. You can also spray the pan directly instead of using the liners. 

Bake for 30 minutes or until toothpick inserted into center muffin comes out clean.

Makes 12 muffins. Count each muffin as a snack.

Crunchy Chickpea Recipe

Recipe Adapted from thebigmansworld.com

Great for soups and salads, chickpeas are filled with fiber and protein while still low in calories. Make this recipe before the first long Shabbos of the year throw some into the soup or salad, or snack on them throughout Shabbos afternoon.


1 15 ounce can chickpeas, unsalted

½ teaspoon salt

2 tablespoons lemon juice

1 teaspoon lemon zest

¼ -½  teaspoon black pepper

To make the chickpeas ranch flavored add:

1 tablespoon apple cider vinegar

½ teaspoon garlic powder

½ teaspoon onion powder

1 teaspoon dried dill

1 teaspoon dried parsley

½ teaspoon salt

¼ teaspoon black pepper


Preheat the oven to 400°F.

Drain and rinse the chickpeas. Spread onto one half of a dish towel, fold over the other half and thoroughly dry them. Remove any shells that may loosen in the process.

Transfer to a bowl. Toss with the salt.

Line a baking pan with parchment paper. Spread the chickpeas out evenly on the pan. Bake for 45 minutes, checking and stirring every 15 minutes for even baking/browning. Watch them closely for the last 10 minutes as they can burn easily.

Remove from the oven and let them cool for 10-15 minutes before eating.  To ensure maximum crispiness, you can turn off the oven, crack the door open and let them cool in there for about 1 hour. Store in an airtight container.

Count 2 Tbsp. as free addition to soup or salad. Count ½ a cup as a snack. If using as a protein by a meal consult with your nutrition counselor to find out the correct serving size.

This recipe is low calorie, refreshing and can be used as a snack on Pesach


1 cup Greek yogurt

1-2 tablespoons Splenda or other sweetener

1 cup frozen blueberries


Blend all ingredients in food processor until smooth

Transfer into ice cube tray and freeze for 2-3 hours until beginning to freeze

Transfer back to food processor and blend again until smooth.

Refreeze in 2 containers until completely frozen.

Makes 2 servings – count each serving as a snack. Enjoy!

Some lists and information

to further help you!


Counted as on the plan

A&B Sugar-free Gefilte Fish Protein
Baked in Brooklyn Pretzel Sticks Snack or Starch
Baked in Brooklyn Flatbread Snack or Starch
Baked in Brooklyn Pita Chips Snack or Starch
BBM Popcorn Snack
Challahs N More + Spelt Option Challah for Shabbos
Chuster Croutons Starch
Chuster Pretzels Snack
Confetti Light Ice Cream Snack or Treat
Deebest Goldfish Snack
Finer Fin Protein
Freund’s Diet Fish Roll Protein
Fruits by Pesha 1 oz. as a fruit
Go Fish Whole Wheat-(classics) Kids- Snack / Adult- Treat
Golden Fluff Snack
Grab 1 Bar Snack
Grab 1 Tooki Bar Kids- Snack / Adult- Treat
Kitov Breadstick Starch
KJ Poultry (TAP approved one) Protein
Matza (Bingo) 1 Bread
Mehadrin Fit n’ Free Ice Cream Snack or Treat
Mehadrin Yo Bar Breakfast or Snack
Mehadrin Leben Light Breakfast or Snack
Mehadrin Whipped Cream Treat
Muzon Sugar Free Chocolate Chips 1 Serving= Treat
Oola Bar Treat
Pas Sliced Bread Bread
Pas English Muffin Bread
Pas Lavash Wrap Whole Wheat Bread
Pas Slim Bun Bread
Pop a Nosh Snack
Slim Wraps Bread
Sunrise Popcorn Snack
Teasane Tea Line Free



Counts As

Baked in Brooklyn (TAP Approved) Snack
Kind Bar – 5g protein and above Snack
Grab One Bar Snack
Nugo Bar Snack
Lara Bar Snack
Luna Bar Snack
Reduced fat peanut butter Protein
Old Fashioned Quaker Oats Breakfast
Instant oatmeal packets (plain) Breakfast
Stevia Free
Truvia Free
Splenda Free
Cheerios (plain, honey or multi grain) Breakfast
Plain Fiber One Breakfast
Plain Kashi Breakfast
Granola (any) Starch
Quinoa Starch
Rice Starch
Spaghetti Starch
Popcorners (1 oz) Snack
Popcorn Snack
Pretzels Snack
Apple chips (1 oz) Snack or Dried Fruit
Quinoa crisps Snack
Veggie straws/flutes Snack
Dry roasted almonds Snack
Cashews Snack
Blue Diamond or Emerald 100 calorie pack almonds Snack
Soy chips Snack

Proteins on the go:

* String cheese

* Turkey breast (not turkey roll)

* Easy open tuna/ tuna in a bag

* Chickpeas without sugar

* Pre made veggie burgers

* Pre made grilled chicken breasts

* Pre boiled hard eggs (if you don’t mind the smell), also sold at 7/11 and Shoprite

* Aufschnitt Meats Beef Jerky


Veggies on the go:

* Celery sticks

* Baby carrots

* Cucumber sticks

* Cherry tomatoes

* Washed, checked and cut lettuce



* Whole wheat Melba toast

* Whole wheat Wasa crackers

* Shibolim whole wheat crackers

* Whole wheat wraps

* Whole wheat pitas

* TAP Bread

*TAP Bagels



* Sugar free gum and candy

* Your food log and folder 


Fruit on the go:

* Ready fruit cups

* Stay fresh longer and no need to refrigerate : apples, pears, bananas, oranges, grapefruits 

* Matt’s munchies (one bag equals 2 fruits)

*Fruit A Peel


Starches on the go:

* Pre measured amounts of cold rice or quinoa can go well in a salad

*Rice or Quinoa  in a cup (add hot water)



* Pre packaged treats 



* Water

* Vitamin water zero

* Sodium free seltzer

* Crystal light 



* Cheerios in a cup

* Oatmeal packets

* Individual containers of yogurt 

* Small packs of granola (1 ounce bags)

* TAP Blintzes


Snacks on the go:

*TAP muffins

*TAP cookies 

*TAP energy bars

* Mauzone Mania fiber biscotti 

* String cheese

* Yogurt

* Individual bags of popcorn, pretzels, quinoa crisps, apple chips, popcorners, soy chips 

* Bars: Kind bars, Nugo bars, Grab 1 bars 


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