What can I eat in the evening??

It happens to us all, you get home from work, prepare dinner, and then the trouble begins. The dishes are done, you relax for the first time of the day, and then the cravings hit. You plan on being "good", but before you know it you're tucking into something you shouldn't be and it's usually high carb!! Carbs after 7pm must be reduced, but as many of you have asked, what can I eat, I get so hungry?? Below are some great high protein/low carb options that are the perfect evening snack. What's more, they're quick and easy to prepare and and most cases can be halved and refrigerated for consumption at another meal time.

Egg White Omelette

This is a great evening protein snack that will offer plenty of quality protein,

low fat and low carbs. Here's how to make a perfect egg white omelette.

[Carton Egg Whites may be used]

Method: In a bowl separate the whites from 5 large eggs.

Add a little pepper. Spray frying pan with either Pam Spray or

use some olive oil, heat up and then add the contents of the bowl.

Cook in pan until lightly brown on both sides.

Cottage Cheese & Raspberries

Another great little snack to provide some quality protein.

Be sure to look for low fat or healthy option Cottage Cheese

and never use the full fat variety.

Method: Simply empty the contents of the cottage cheese

into a cereal bowl and then wash 15-20 raspberries and add

to the bowl. For added taste you may sprinkle cinnamon.

Canned Tuna Salad

Plenty of protein in this meal. Where possible always use

Water Packed Tuna. Fresh Tuna could also be used.

Method: Empty of the contents of a regular sized tin of

tuna into a bowl. [You can use half the contents depending

on your individual protein requirements]. You may add some

lemon juice for flavor. For the side salad you may either use

loose leaf lettuce, cucumber, watercress or chopped tomato.

Canned Salmon Salad

This is another great protein treat, which you can consume

once/twice weekly. Salmon is a great source of Omega 3

fatty acids [healthy fat], so don't be alarmed when you see

9g of fat! It's good for you!

Method: As with the Tuna Salad, empty the contents of a

150-180g can on Pink or Red Salmon. Be sure to remove

any bones. Mash down if preferred and then add the contents

of your salad. Again, lemon juice can be added for taste.

Egg Whites with Shrimp & Broccoli

This is one quality protein meal and offer a good balance

of both protein and carbs. The Shrimps can be substituted

for Chicken, Turkey or Fish.

Method: Cook your egg whites in a frying pan with a little

Extra Virgin Olive Oil Spray or Normal Olive Oil. You may

either grill the prawns or add to the egg whites in the pan.

Your broccoli can be steamed or boiled.

'California' Omelette

If you find the regular egg white omelette a little bland you

can flavor things up with this great California Style Omelette.

Method: Cook exactly as you would with the regular omelette,

but add the following ingredients. Spinach, Diced Mushroom

and either some sliced Turkey or Chicken Breast. Depending

on your protein requirements you can consume half and put

the other half in the fridge for later consumption.

Salmon Tortilla with Green Veggies

Method: In a small bowl, mix together soy sauce, honey

and cornflour. Heat the stir-fry oil in a wok or large frying

pan. Add green vegetables of your choice and stir-fry for

3 - 4 minutes, then gently stir through the salmon chunks,

taking care to avoid breaking them up. Season for extra taste

if required. With one medium sized whole-wheat tortilla

placed the contents and wrap.