Ten Quick, Easy & Healthy Meals You Can Make from the Items in Your Fridge

Wonder what one of the top questions we get as identical twin sister, veggie and chocolate-loving, registered dietitians and personal trainers is? Well, other than how we ended up going into the same profession (we’ll share that answer another day!) – it’s “what can I make for dinner that’s healthy, satisfying, easy and quick?”

Don’t worry; we’ve got you covered! Check out this kitchen staples list and the meals you can make using them, below.  We can’t tell a lie; most of these meals are so fast and simple that you can pull them off even after a long day with your eyes half shut! 😉

Keep these staples in your kitchen at all times– they’ll save you from mindlessly munching on chips and cookies as you decide what to order for dinner.  You can use these ingredients to whip up at least 10 healthy & easy meals!  (See our suggestions below–some of them we started making in our college days as nutrition students and we still make them today).

• frozen veggies (load up on all your faves, ideally non-starchy ones*! Our personal faves are Whole Foods’ organic cauliflower, Cascadian Farms’ organic broccoli cuts and Trader Joes’ organic broccoli florets [and Whole Foods’ organic tri-color peppers are great for stir-fries!])
• fresh fruit
• canned beans
• canned tuna (or our personal favorite, sardines! 🙂 )
• frozen skinless poultry and/or shrimp
• eggs
• nonfat Greek yogurt
• low-fat/ nonfat cheese (can store frozen to prevent spoiling)
• whole grain tortillas
• instant brown rice
• whole wheat pita bread
• tomato sauce
• salsa
• olive oil or another healthy oil in a spray container 
• oatmeal
• low-sodium soy sauce or low-sodium stir-fry sauce

*non-starchy veggies are most veggies except peas, potatoes and corn.  All veggies are healthy, just non-starchy ones contain fewer calories and carbohydrates.

10 healthy, quick and mindless meals you can make with the ingredients above:
(Use oil in a spritzer/ spray bottle to save calories.).  Recipes with links are variations of the options listed.

1) Chicken or shrimp and veggie stir-fry with brown rice
2)  Open Face Mediterranean Veggie & Tuna Sandwich or tuna sandwich on whole wheat pita with side of steamed veggies
3) Chicken, bean, & veggie burrito with low fat cheese and salsa  Try this Easy Burrito Bowl or this 5-Minute Burrito

4) Shrimp, bean and rice burrito with low fat cheese and salsa
5) Whole wheat veggie pita pizza or veggie and chicken pita pizza
6) Brown rice and beans with side of steamed veggies
7) Chicken parmesan—with marinara and low fat cheese, side of veggies
8) Scrambled egg tacos—veggies, chicken or beans, tortillas, low-fat cheese and salsa
9) Oatmeal Muesli
10) Scrambled eggs with low-fat cheese and veggies (omelet) in whole wheat pita or in whole grain tortilla and fruit.  Try these Easy Berry Stuffed Egg Crepes

And there you have it!  Give this list and these recipes a whirl and let us know which are your favorite go-to’s!

x & x,
L & T

Ten Quick, Easy Healthy Meals You Can Make from the Items in Your Fridge
 
Author:
Serves: 2
Ingredients
  • 1 boneless, skinless chicken breast
  • 2 cups romaine lettuce, roughly chopped
  • ⅔ cup quinoa, cooked
  • ½ avocado, sliced
  • 1 lime
  • dash of chili powder
  • ½ cup cherry tomatoes, sliced in half
  • 4 TBS low-fat shredded cheddar cheese
  • hot sauce (optional)
Instructions
  1. Sprinkle chili powder on both sides of chicken breast.
  2. Bake chicken breast in oven at 400 degrees for 30-40 minutes, until chicken is cooked all the way through.
  3. When the chicken is done, slice it up into bite-sized chunks.
  4. To assemble each bowl, lay down ½ cup of quinoa, 1 cup of lettuce, and ¼ cup of tomatoes.
  5. Add chicken to the bowls, top with avocado slices, and squeeze the juice of half a lime over each bowl.
Nutrition Information
Serving size: ½ recipe Calories: 319 Fat: 18g Carbohydrates: 18 g Sodium: 308 mg Fiber: 6 g Protein: 24 g

 

Yogurt & Almond Topped Plum Bites –the ultimate plum-back!

 Just call it a plum-back! If you had a rough weekend or day yesterday, eat this delish treat for the ultimate plum-back! 😉 These tasty, juicy nips are the perfect combination of Greek yogurt, plum and nuts and they’ll have you feeling your best in no time as they flood your body with antioxidants and nutrients to get you back on your healthy A-game!

One medium sized plum, aka a potassium-rich, bloat-buster– because it counteracts sodium and the puff that comes with it– has just 30 calories and is rich in vitamin C, as well as other antioxidants, like beta carotene, that protect your body.  These powerful phytonutrients fend off damage from stress, pollution and even from poor food choices!  So after a rough go on your body, eat this for the perfect plum-back! 😉

Looking for some healthy salad recipes with similar benefits? Here are a few to try!

Crunchy Zesty Cucumber Cantaloup

Watermelon Mint Detox Salad

Veggie Bean Salad with Dijon Vinaigrette 

Spinach Berry Balsamic Glazed Chicken Salad with Raspberry Chia Vinaigrette

Citrus & Avocado Salad

We grew up eating plums all summer long—dry (yes, in the dry form, they’re prunes!) and fresh!

Did you know that plums are relatives of peaches and nectarines and that The United States has up to 100 varieties that vary in shape, size, color and taste?!

We like to call these little plum-bites ”refresher bites” since they perk you, your taste buds and your mood.

Yogurt & Almond Topped Plum bites

 

 

These refreshers make the perfect snack or guilt-free dessert!

Makes 2 Servings

Ingredients:

 

2 plums (approximately 2-1/8″ diameter)

2 oz, vanilla, non-fat Greek yogurt

1/2 Tbsp (15g) slivered almonds

Cinnamon, dash

Honey, for drizzling, optional

 

Directions:

Slice plums in half and remove the pit. Place a dollop (about a tablespoon) of yogurt in the center of each plum half. Sprinkle each with almonds and cinnamon and a drizzle of honey, if using.

 

Nutrition Information: 74 calories, 2 grams of fat, 0 grams saturated fat, 1mg cholesterol, 1 gram fiber, 9 grams sugar, 4 grams protein, 11 grams carbohydrate

Yogurt & Almond Topped Plum Bites --the ultimate plum-back!
 
These refreshers make the perfect snack or guilt-free dessert!
Author:
Serves: 2
Ingredients
  • Ingredients:
  • 2 plums (approximately 2-1/8" diameter)
  • 2 oz, vanilla, non-fat Greek yogurt
  • ½ Tbsp (15g) slivered almonds
  • Cinnamon, dash
  • Honey, for drizzling, optional
Instructions
  1. Slice plums in half an remove the pit. Place a dollop (about a tablespoon) of yogurt in the center of each plum half. Sprinkle each with almonds and cinnamon and a drizzle of honey, if using.
Nutrition Information
Serving size: 1 serving Calories: 74 Fat: 2 g Saturated fat: 0 g Fiber: 1 g Protein: 4 g

 

Skinny Iced Matcha Green Tea Latte

As registered dietitian nutritionists, we don’t typically go for the latest food craze, but we’ve fallen for another trendy health food.  Iced matcha green tea. And guess what? Sometimes we make it a latte! 🙂 Don’t worry; we’ve got a flat-belly version (below) for a drink that may otherwise set you back quite a few calories.  So add this sipster to your list — and you’ll have the perfect anti-inflammation, love-your-liver go-to drink for busting toxins! So perfect if your summer (or any time of year!) has been packed with a lot of partying. 😉

If you’ve been wanting to add green tea to your life, we think it’s worth going for its’ superstar sista, matcha.

Matcha green tea comes from the same tea leaf that green tea comes from—only with matcha, the tea leaf is steamed, dried, and then ground into the fresh green powder and is even more powerful than green tea because instead of just getting the benefits and the antioxidants that leach into the tea, when you drink matcha, you drink the entire ground leaves and 100% of the nutrients in the leaf, so you get more potent antioxidants and benefits. 

 

Matcha…

That means you consume more of the catechins—and EGCG (epigallocatechin),  the main catechin, a disease-fighting flavonoid and antioxidant that is associated with everything from reducing cancer and blood pressure to protecting your brain against aging. EGCG/catechins appear to speed up liver activity and increase the production of detoxification enzymes.  Yasss! 🙂

While green tea is antioxidant-rich, matcha tea may contain 2-3 times more EGCG than green tea, along with trace amounts of vitamins and minerals (A, B-complex, C, E, and K).

 

Matcha is delicately grown, harvested, and processed.  It has a deep, earthy, rich flavor without being overly bitter.

 

30-Second Iced Matcha Skinny Green Tea Latte (and non-iced) Bonus:

This matcha detox drink combines nutrients to help your liver in its detoxification process, antioxidants to help your body fend off the damage from toxins and free radicals that occur from everyday living while also providing some anti-bloat and possible metabolism boosting benefits.

 

More benefits to this Detox Drink:

The matcha green tea:1

  • Promotes fat loss
  • Protects against a myriad of cancers
  • Lowers blood pressure
  • Fights the flu
  • Keeps the cardiovascular system healthy
  • Improves insulin sensitivity in type-2 diabetes
  • Helps build strong bones
  • Protects the liver

30 –Second Iced Matcha SkinnyGreen Tea Latte

At home, this is how we make our quickie Iced Matcha:

Ingredients:

1 cup ice

2 teaspoons matcha powder

1/2 cup cold water

2-3 ounces of chilled unsweetened vanilla almond milk

Dash of vanilla or chai spice, orsome fresh mint

Directions:

Pour ice in a bottle or shaker and sift 2 teaspoons matcha powder into shaker.  Add one-half cup cold water, shake the mixture well and pour into a glass filled with ice. (The tea doesn’t brew or dissolve, but simply mixes in.  If you let it sit for a while after shaking, the tea will fall to the bottom, so simply stir it or shake it again to get it to mix back in!) When we make this a latte, we pour 2-3 ounces of chilled unsweetened vanilla almond milk into the glass and often stir in a dash of vanilla or chai spice–or some fresh mint, depending on our mood!

 

All for 20 calories and one refreshing anti-inflammatory mood booster!

 

Scroll down for

Traditional Matcha Skinny Green Tea Latte

 

Traditional Matcha Skinny Green Tea Latte

  • 1 tsp Matcha
  • 2 ounces hot water
  • 2 ounces Milk (cow, almond, soy or rice – we recommend almond)

 

Optional:

  • Add vanilla, almond or mint flavors
  • Sweeten with honey or agave nectar

Directions:

  1. Sift Matcha into a cup.
  2. Adding 2 ounces hot water and stirring matcha with whisk (like seen in photo below/ abov) until matcha becomes a smooth paste.
  3. Pour matcha tea into a tea cup
  4. Pour milk over matcha tea
  5. For fun! Add almond flavor, honey or mint or sweeten with honey or agave nectar.

Skinny Iced Matcha Green Tea Latte
 
Author:
Serves: 1
Ingredients
  • Ingredients:
  • 1 cup ice
  • 2 teaspoons matcha powder
  • ½ cup cold water
  • 2-3 ounces of chilled unsweetened vanilla almond milk
  • Dash of vanilla or chai spice, orsome fresh mint
Instructions
  1. Pour ice in a bottle or shaker and sift 2 teaspoons matcha powder into shaker. Add one-half cup cold water, shake the mixture well and pour into a glass filled with ice. (The tea doesn’t brew or dissolve, but simply mixes in. If you let it sit for a while after shaking, the tea will fall to the bottom, so simply stir it or shake it again to get it to mix back in!) When we make this a latte, we pour 2-3 ounces of chilled unsweetened vanilla almond milk into the glass and often stir in a dash of vanilla or chai spice--or some fresh mint, depending on our mood!
Nutrition Information
Serving size: 1 Calories: 20 calories

We took the AGS Health & Wellness Genetic Test!

 

We have to tell you that we just did the coolest thing.  EVER.

 

We’ve been curious for a long time about our genes and how they influence our health, the food choices we should make and our exercise endurance and strength (and of course, as identical twins, when we tie in a competition or choose the same favorite meal at a restaurant when we’re not together, we are reminded just how fascinating genetics are!) — and we just had the opportunity to find this all out, based on our genes!

 

So when we were given the opportunity to sample the Health and Wellness Genetic Test from Advanced Genomics Solutions, we were busting at the seams with excitement–and we can’t wait for our results!  It’s really neat, because the test is non-invasive (yep, no blood draws! Nada! You simply rub a swab on the inside of your cheek- so easy, peasy.) and we took the test in the comfort of our home (Lyssie may have even been in her jammies, but don’t tell her I ratted her out! 🙂 ), sealed it up and shipped out– and all within 10 minutes.  We encourage you to take it too!

 

Have you ever wondered what is in your GENES?

Have you ever wondered…

– Why you don’t lose weight despite eating a specific diet or exercising intensely?
– Why you crave certain foods?
– Why you don’t feel full after a large meal?
– If you respond better to endurance over strength exercise?
– If the vitamin supplements you take are effective for you?

ITS ALL IN YOUR GENES!!!

And guess what?!  Advanced Genomics Solutions has a special offer for you as our loyal Nutrition Twins’ blog reader!–  $150 off the Health and Wellness Genetic Test just click the link below. If you have any questions you can always email Nick Harrison at nick@ags-health.com (or call him- 845-697-5177)!– he’s absolutely awesome and is super knowledgeable about this all.
https://www.ags-health.com/the-nutritionist-twins

To receive your discount, make sure you type TNT in the promo code area! As our journey progresses we will keep you posted!

 

And if you’re an exerciser or cross-fitter, see  how genetic testing may affect your WOD (workout of the day)!

We weren’t compensated for this blog but received a free sample test and can’t wait for our results! 

Please let us know if you get tested–we can’t wait to hear what you find out too!

Watermelon Cucumber ACV “Detox” Infusion

We’re so excited about this one! 🙂

 

As registered dietitian nutritionists, we didn’t need the new study out in the Journal of Human Nutrition and Dietetics that showed that people who increased their water by one, two or three cups a day ate up to 205 calories fewer daily and ingested 200 fewer milligrams of sodium daily, to tell us that water helps you get lean and bloat free. And since you’ve been writing us and asking us to share more “detox” drinks, you may have even witnessed first-hand what drinking more water (especially when it tastes great and just happens to have some added bonuses!) does for your energy level and your quest to lose fat too, if that’s your goal.

 

Our clients who drink these beverages do seem to have some of the best results, which inspires us to keep creating more! They’ve become so important in the success of our clients that we’ve even included them as an important part in our 21-Day Body RebootTM,  our life-altering program that helps you to lose your last 10 pounds or more—while going wild on the weekend You may remember some of our other faves!

Cucumber Blueberry Water Flush

Lemon Ginger Turmeric Tea “Detox”

Lemon Ginger Detox drink

Vitamin C Infused “Detox” Water  And now we’ve got this dreamy number!

One of the best things about these bloat flushing numbers is that when you drink them, they immediately get your mind back on the healthy track as you know you’re doing something good for your body. Plus, they flood your body with nutrients that help to mop up damage from pollution, stress, environmental toxins and from foods that increase inflammation in the body.

 

Lessening all of this damage makes your body more resilient and calmer on the inside to help your body repair and rejuvenate—both on the inside and outside. And although your body is equipped to detox and cleanse itself on its own, naturally, certain health-promoting foods and drinks, like this one, assist it in its process.

 

These drinks help to prevent you from feeling hungry and overdoing it on unhealthy foods as it fills your stomach.  Plus, this drink floods your body with  anti-inflammatory phytonutrients and ingredients that help the body in its natural detoxification process.  This is especially important when it comes to weight loss as these special nutrients are essential for flushing the toxins that are released from your fat cells as a normal part of fat breakdown. If you overindulge, these same nutrients are key to get rid of those toxins!

 

 

For you science nerds like us, who like to know why everything is happening in your body, read below to see why this yummy drink works it’s magic:

 

The water: To fight bloat, water flushes waste from of our system and keeps our kidneys and intestines in tip top shape. And water helps the body to run optimally as every process in the body relies on water.

 

The Watermelon:

Goodbye bloat! Along with the water in this drink itself, watermelon supplies a hefty dose of water–92%– while also providing ample potassium; the two help to flush bloating sodium and restore normal hydration status so you can kiss puffy hands and feet and a bloated belly goodbye!

 

  • Contains lycopene

Watermelons’ red color comes from the phytonutrient lycopene which not only fights cancer, but it acts a natural sunblock, to help keep your skin young and healthy.  Lycopene also has potent anti-inflammatory properties to calm damage inside your body and fight disease (it’s chronic inflammation that’s associated with heart disease, diabetes and cancer!).

 

Lemons

Lemon helps to promote the activity of a liver enzyme that converts harmful, toxic substances to less harsh chemicals (via the liver through a compound called d-limonene.). Packed with vitamin C, which is a potent antioxidant which mops up free radicals from environmental toxins, stress, alcohol, fatty foods and other toxins and helps to prevent them from damaging your body.  Vitamin C also keeps the skin radiant and youthful by helping to boost levels of collagen, which helps to keep the skin elastic. And lemons add a refreshing perk to any drink! ;)A fantastic source of vitamin C, lemons not only keep your immune system strong, but vitamin C plays a role in collagen production, so it helps to keep your skin soft and supple.  Plus, if you drink this with a food that contains iron, like chicken, fish, spinach or beans, the vitamin C helps you to better absorb the iron!

 

Cucumber

Cucumbers are packed with antioxidant and anti-inflammatory properties which are especially helpful if you have had too much salt the night before and woke up feeling swollen. Cucumbers are high in both water and potassium, which work their magic because they flush bloat by restoring normal fluid balance; you can kiss puffiness goodbye.

Watermelon Cucumber ACV “Detox” Infusion

 

You can keep this refreshing elixir chilled in the refrigerator for up to 2 days with the fruit left in the water. Just be sure to remove the citrus rinds to avoid bitterness, as well as any melons or berries (which don’t hold up well when left in the water) after the initial overnight infusion. After removing all of the fruit in the morning, the water can be kept chilled and enjoyed for up to 3 days. .(Note: If you take this awesome “de-bloater” on- the- go with the fruit in it, and it’s unrefrigerated, discard the fruit at the end of the day.

 

Psst…If you have fruit an infuser water bottle, now is an ideal time to whip it out! 😉

 

Makes 8 cups (If you’re looking to make a smaller serving and to replenish the water several times, see the recipe below that makes 1 cup serving)

Ingredients

 

8 cups water (64oz)

1 cup watermelon, cubed and seeds removed

1 medium cucumber, cut into rounds

1 lemon, sliced (remove rinds for overnight infusion)

2 tbsp apple cider vinegar

 

Directions

Combine all ingredients in a glass pitcher and let sit for a few hours or overnight in the refrigerator. If leaving overnight, remember to remove lemon rinds to avoid bitter taste. When ready to drink, remove watermelon cubes, leave the lemon and cucumber slices.

 

Want to prepare a smaller portion and refill with water? Use this recipe.  Remember, the fruit will get less flavorful after each refill and you’ll want to add a dash of the apple cider vinegar that you’ll drink out each round.

 

Ingredients

 

1 cup water (8oz)

4 cubes watermelon

2 slices cucumber

2 slices lemon

1/4 tsp apple cider vinegar

Ice to chill

 

 

Directions

Combine water, ice, cucumber slices, lemon slices and apple cider vinegar. In a separate dish, mash the watermelon cubes with a fork to release the juice. Pour juice in to water. No waiting, you can drink right away.

Nutrition Facts Per Serving (1 serving = 8 ounces):  13 calories, 0 g fat, 0 g protein, 4 g carbohydrate, 6 mg sodium, 0 g fiber

Watermelon Cucumber ACV “Detox” Infusion
 
Author:
Serves: 8
Ingredients
  • Makes 8 cups (If you’re looking to make a smaller serving and to replenish the water several times, see the recipe below that makes 1 cup serving)
  • Ingredients
  • 8 cups water (64oz)
  • 1 cup watermelon, cubed and seeds removed
  • 1 medium cucumber, cut into rounds
  • 1 lemon, sliced (remove rinds for overnight infusion)
  • 2 tbsp apple cider vinegar
  • _____________________________________________________________
  • Want to prepare a smaller portion and refill with water? Use this recipe. Remember, the fruit will get less flavorful after each refill and you’ll want to add a dash of the apple cider vinegar that you’ll drink out each round.
  • 1 cup water (8oz)
  • 4 cubes watermelon
  • 2 slices cucumber
  • 2 slices lemon
  • ¼ tsp apple cider vinegar
  • Ice to chill
Instructions
  1. Combine all ingredients in a glass pitcher and let sit for a few hours or overnight in the refrigerator. If leaving overnight, remember to remove lemon rinds to avoid bitter taste. When ready to drink, remove watermelon cubes, leave the lemon and cucumber slices.
  2. Want to prepare a smaller portion and refill with water? Use the second recipe above. Remember, the fruit will get less flavorful after each refill and you’ll want to add a dash of the apple cider vinegar that you’ll drink out each round.
  3. Directions
  4. Combine water, ice, cucumber slices, lemon slices and apple cider vinegar. In a separate dish, mash the watermelon cubes with a fork to release the juice. Pour juice in to water. No waiting, you can drink right away.
Nutrition Information
Serving size: 1, 8 ounce glass Calories: 13 Fat: 0 g Trans fat: 0 g Carbohydrates: 4 g Sodium: 6 mg Fiber: 0 g Protein: 0 g

 

Berry Burst with Dark Chocolate, Almonds & Coconut

As veggie and chocolate lovin’ twins, registered dietitians and personal trainers, what’s a girl (or two 😉 ) to do when dessert is to be had?!  We’ve made life simple for ourselves and for you!  This may just become our go-to celebratory indulgent, waist-line friendly sweet! After all, it’s so easy to make, it’s pretty and who doesn’t like a sweet, delicious pile of antioxidants after overindulging?  Nothing like a little burst of anti-inflammatories to help your body to kick some toxins that have entered to the neutralizing curb!

While we’re at it, here are a few more healthy, waist-line friendly desserts (and feel free to search this site for many more!):

Chocolate Peanut Butter Banana Ice Cream

5 Minute Peanut Butter Chocolate Chip Cookies

Strawberry Mint Ice Cream

 

Pssst… in the photo below the dark chocolate balls are covering blueberries.  #Perfect for our 4th of July celebrations –and for our craving to squeeze in a lil’ brain boosting power whenever we can from the anthocyanins in the blueberries! 😉

 

Best thing about this delicious sweet treat?

Other than it’s only got 65 calories per servings and tastes AMAZING?! 🙂

There’s no wrong way to make this!  You don’t have to use the same ingredients that we did–and you can add your personal favorites instead.  We used raspberries (use your fave berry!), slivered almonds (use any slivered or chopped nut!), dark chocolate covered blueberry balls (go for dark chocolate covered nuts, if you prefer!), and coconut flakes (you can omit these or use chocolate shavings!).  Then just toss on a pretty plate and let the good times roll!

 

Berry Burst Bonus:

All berries, not just raspberries fight inflammation and they’re low in fat and calories and high in antioxidants. They have anti-inflammatory properties—likely thanks to their anthocyanins, the powerful chemicals that give them their vibrant color.

Go for all berries: Research has shown that blueberries can help protect against intestinal inflammation and ulcerative colitis; women who eat more strawberries have lower levels of CRP (a substance produced by the liver that increases in the presence of inflammation in the body) in their blood; and red raspberry extract has helped prevent animals from developing arthritis.

Try this:  Berry Avocado Salad with Yogurt Cilantro Dressing

 

Berry Burst with Dark Chocolate, Almonds & Coconut

Serves 6

Ingredients:

3 cups fresh raspberries

1-1/2 tbsp slivered almonds

1/4 cup chocolate covered blueberries

1 tbsp coconut flakes

Dash of Cinnamon, optional

 

Directions:

Lay berries on plate. Top with chocolate blueberries, coconut flakes, almonds and cinnamon.  Serve!

Nutrition Facts:  65 Calories, 2g fat, 1 g saturated fat, 12g carbohydrate, 1 g protein, 4 g fiber, 3 g sugar, 8 mg sodium

Berry Burst with Dark Chocolate, Almonds & Coconut
 
Author:
Serves: 6
Ingredients
  • Serves 6
  • Ingredients:
  • 3 cups fresh raspberries
  • 1-1/2 tbsp slivered almonds
  • ¼ cup chocolate covered blueberries
  • 1 tbsp coconut flakes
  • Dash of Cinnamon, optional
  • Directions:
  • Lay berries on plate. Top with chocolate blueberries, coconut flakes, almonds and cinnamon. Serve!
Instructions
  1. Directions:
  2. Lay berries on plate. Top with chocolate blueberries, coconut flakes, almonds and cinnamon. Serve!
Nutrition Information
Serving size: 1 serving Calories: 65 Fat: 2 g Saturated fat: 1 g Carbohydrates: 12 g Sugar: 3 g Fiber: 4 g Protein: 1 g