We all know that eating healthy is critical to weight loss success, but sometimes life gets in the way. After a long day of working, studying or running around, that last you want to do is prepare a gourmet meal for dinner. Sometimes, you just want to throw something together for a meal or snack and keep going (or go to bed). So, here’s a list of fifty 2 ingredient snacks that require little-to-no prep time or effort. Keep this post handy as your go-to guide for easy, healthy snacks and quick meals during your phentermine weight loss journey!
How to Build the Perfect Snack
The ideal snack or mini-meal contains two things:
- a slow-digesting carbohydrate, plus
- a lean protein or healthy fat.
This pairing gives you a combination of fast and sustainable energy, to provide both an immediate boost of energy and keep you going until your next meal. Avoiding peaks and valleys in your blood sugar helps you evade sugar-induced irritability at highs and hunger-related binging at lows.
High-quality carbohydrate sources such as whole grain bread/pasta, oats, corn, quinoa and whole fruit (not canned fruit or juice) give you a combination of immediate and mid-term energy. The easy to breakdown sugars get used first, while the harder-to-digest fiber takes a little bit longer. Dietary fiber is a lifesaver when it comes to long-term weight loss because it keeps you full longer, can help lower cholesterol and fends off constipation (just make sure to drink plenty of water!). So, part one of your snack should contain a high-quality source of carbohydrates.
The other piece should consist of a lean protein or healthy fat. Even complex carbohydrates are broken down faster than proteins and fats. So, to really keep yourself full until the next meal, add in some protein and/or healthy fats. If you have the option, go for a protein instead of a fat.
Protein is especially important during weight loss since sufficient dietary protein is critical to muscle maintenance, as well as blood sugar regulation and satiety. If you’re losing weight with phentermine and not eating enough protein, you’ll soon find that you’re losing muscle alongside fat. A lack of protein can also be evidenced as trouble sleeping, more frequent injuries or low energy levels. So, make an effort to include at least 60 grams of protein in your daily diet, or 20-30% of your total daily calories. Favor lean proteins like fish, poultry, tofu, beans and egg whites, but don’t be scared about including some variation too!
Healthy fats help keep you full too. Go for avocado, olive oil or almonds to bulk-up your snack and keep you satisfied. Minimize less-healthy fat sources like fatty or processed meats (e.g. sausage) and whole-fat dairy (butter, whole milk, full-fat cheese/yogurt).
Finally, aim for a snack that contains about 100 – 300 calories, depending on your overall calorie goal for the day. If you eat too small of a snack it won’t keep you full for very long, but if you eat too much it’s more like a meal. One of the biggest snacking mistakes is forgetting portion control, so measure your snack to avoid falling into this common trap!
[infographic-share-popup post=”7453″ share-text=”Looking for an easy, healthy snack for your weight loss journey? Here’s a list of FIFTY 2-ingredient snacks!”][/infographic-share-popup]
50 Healthy, Easy 2 Ingredient Snacks
Ready for the easy, healthy snack ideas? Here you go: fifty two ingredient snacks!
Sweet Two Ingredient Snacks
1) 1 medium apple, sliced + 1 tbsp peanut butter
[Nutrition info: 154 calories, 27g carbs, 3g protein]
2) ½ cup blueberries + 1 container (5oz) fat-free plain Greek yogurt
[Nutrition info: 132 calories, 12g carbohydrates, 9g protein]
3) 1 cup blackberries + 16 raw almonds
[Nutrition info: 174 calories, 18g carbohydrates, 6g protein]
4) 1 multi-grain toaster waffle, toasted + 1 container (5oz) fat-free berry Greek yogurt
[Nutrition info: 231 calories, 32g carbohydrates, 15g protein]
Serving Suggestion: Cut (or tear) your waffle into strips and then dip pieces of waffle into the yogurt.
5) 1 whole-wheat English muffin + 1 tbsp almond butter
[Nutrition info: 216 calories, 26g carbohydrates, 8g protein]
6) 1 cup grapes + 1 container (5oz) fat-free plain Greek yogurt
[Nutrition info: 193 calories, 32g carbohydrates, 16g protein]
Serving suggestion: Want a more decadent snack? Dip your grapes (or other fruit) in Greek yogurt and then place on a cookie sheet. Freeze overnight and you’ll have a delicious frozen treat in the morning. Just make sure to eat fast since they’ll melt if you leave them out for too long!
7) Smoothie: 1 banana, frozen + 1 cup of skim milk (or plant milk), blended
[Nutrition info: 188 calories, 39g carbohydrates, 11g protein]
8) Smoothie: 1 cup frozen berries + 1 cup of skim milk (or plant milk), blended
[Nutrition info: 160 calories, 32g carbohydrates, 9g protein]
Serving suggestion: Use frozen berries to give your smoothie that frozen, creamy consistency! Perfect for hot summer mornings.
9) 1 packet unflavored instant oats, prepped with hot water + 14 walnut halves, chopped
[Nutrition info: 287 calories, 23g carbohydrates, 7g protein]
10) 1 protein shake (Ensure, Boost, or similar) + ½ banana
[Nutrition info: 295 calories, 52g carbohydrates, 11g protein]
Serving suggestion: Not a fan of pre-made protein shakes? Try blending it with fruit or a teaspoon of sugar-free jello powder to change the taste. Many people also like them better really cold (almost frozen).
11) 1 medium apple, sliced + 1oz goat cheese
[Nutrition info: 174 calories, 19g carbohydrates, 7g protein]
12) 1 cup pineapple, chopped + container (5oz) fat-free vanilla Greek yogurt
[Nutrition info: 199 calories, 38g carbohydrates, 14g protein]
13) 1 medium banana, sliced + 1 tbsp peanut butter
[Nutrition info: 202 calories, 30g carbohydrates, 7g protein]
14) 12oz skim milk, warmed + sugar-free vanilla/almond syrup
[Nutrition info: 125 calories, 18g carbohydrates, 12g protein]
Serving suggestion: Pour milk into a warm mug and microwave for 2 minutes (or until warm). Then, add 1 teaspoon of sugar-free syrup to create a homemade vanilla or almond steamer.
15) 1 cup strawberries, whole + 1oz dark chocolate (70-85% cocoa)
[Nutrition info: 247 calories, 33g carbohydrates, 3g protein]
Serving suggestion: Craving a special treat? Place dark chocolate in a mug with a small splash of milk and microwave for 30 seconds. Remove and stir. Microwave for another 15-30 seconds, if chocolate isn’t melted. Once the chocolate is ready, you can dip your strawberries in it!
Savory Two Ingredient Snacks
16) 1/2 cucumber, sliced + ½ cup tuna salad (with light mayo)
[Nutrition info: 150 calories, 13g carbohydrates, 15g protein]
Serving suggestion: Make your own tuna salad or, if you’re short on time, grab a packet of pre-made tuna salad (or tuna in water) from the store!
17) Mini quesadilla: 6″ corn tortilla + ¼ cup reduced-fat cheddar cheese
[Nutrition info: 132 calories, 12g carbohydrates, 9g protein]
Serving suggestion: Lay tortilla on microwave-safe plate, drizzle cheese over one half, fold closed and then microwave for 30-60 seconds (or until cheese melts).
18) 15 baby carrots + ¼ cup hummus
[Nutrition info: 154 calories, 27g carbohydrates, 3g protein]
19) 1 cup green beans, steamed + ¼ slivered almonds, toasted
[Nutrition info: 163 calories, 13g carbohydrates, 6g protein]
20) 10 whole-wheat crackers + 2 slices of turkey
[Nutrition info: 242 calories, 29g carbohydrates, 14g protein]
21) 1 whole-wheat toast + ½ avocado
[Nutrition info: 180 calories, 18g carbohydrates, 4g protein]
22) 1 whole-wheat pita bread + ¼ cup hummus
[Nutrition info: 229 calories, 39g carbohydrates, 7g protein]
23) 1 bell pepper, sliced + ¼ cup hummus
[Nutrition info: 146 calories, 19g carbohydrates, 4g protein]
24) 1 whole-wheat English muffin + 1 slice of reduced-fat provolone cheese
[Nutrition info: 196 calories, 24g carbohydrates, 12g protein]
25) 1 medium tomato, sliced + 1 hard-boiled egg
[Nutrition info: 93 calories, 5g carbohydrates, 7g protein]
You may notice this option is a little short on calories compared to the other snack suggestions, but most people find a single hard-boiled egg is enough to tide them over. If you’re still hungry, grab another egg.
26) 1 whole-wheat toast + 1 hard-boiled (or scrambled) egg
[Nutrition info: 142 calories, 12g carbohydrates, 9g protein]
27) ½ raw sweet potato, cut into ¼” thick slices + ½ avocado, mashed
[Nutrition info: 165 calories, 19g carbohydrates, 2g protein]
Serving suggestion: Slice sweet potato lengthwise into ¼” thick slices. Then, put potato in toaster and toast until potato is easily pierceable with a fork (usually 1-2 cycles). Once sweet potato is cooked, remove from toaster and top with avocado. It’s an all-veggie version of avo toast!
28) 1 cup frozen edamame, cooked + ½ tbsp reduced-sodium soy sauce
[Nutrition info: 111 calories, 12g carbohydrates, 10g protein]
29) 2 cups air-popped popcorn, salt to taste + 1 part-skim string cheese stick
[Nutrition info: 213 calories, 11g carbohydrates, 8g protein]
30) 10 whole-wheat crackers + ½ cup tuna salad (with light mayo)
[Nutrition info: 296 calories, 37g carbohydrates, 18g protein]
31) 1 cup broccoli + 1 tbsp Parmesan
[Nutrition info: 77 calories, 11g carbohydrates, 6g protein]
32) 1 cup tomato soup (canned, reduced sodium, made with milk) + 2 oz of low-fat cheese, cubed
[Nutrition info: 190 calories, 24g carbohydrates, 13g protein]
33) 10 whole-wheat crackers + ¼ cup hummus
[Nutrition info: 279 calories, 40g carbohydrates, 7g protein]
34) 1 cup (half a can) of low-sodium chicken noodle soup + 10 whole-wheat saltine crackers
[Nutrition info: 181 calories, 27g carbohydrates, 5g protein]
35) 10 shrimp, boiled & peeled + 2 tbsp cocktail sauce
[Nutrition info: 174 calories, 12g carbohydrates, 25g protein]
Sweet & Savory (Combo) Two Ingredient Snacks
36) 1 medium peach, sliced + 4 slices of prosciutto
[Nutrition info: 131 calories, 14g carbohydrates,11g protein]
37) 1 stalk of celery, cut into 3-inch pieces + 1 tbsp peanut butter
[Nutrition info: 201 calories, 6g carbohydrates, 8g protein]
38) 1 cup cantaloupe, cubed or balled + 2 slices prosciutto
[Nutrition info: 132 calories, 14g carbohydrates, 11g protein]
39) 1 whole-wheat toast + ½ cup baked beans
[Nutrition info: 266 calories, 40g carbohydrates, 11g protein]
The carbohydrate content of this snack is relatively-high due to the fact that both toast and beans contribute carbs. However, both of these foods are also high in fiber, so that’s why the combination still made the list.
Serving Suggestion: If you want to cut carbs, try a plain canned bean (e.g. drained black beans) instead of baked beans.
40) ¼ cup fruit and nut trail mix
[Nutrition info: 178 calories, 13g carbohydrates, 6g protein]
Serving Suggestion: This is the nutritional estimate for a standard fruit, nut and seed mix. So, check the nutrition information on your favorite trail mix for more specific numbers!
41) ¼ cup peanuts + 1 mini box (0.5oz) of raisins
[Nutrition info: 256 calories, 19g carbohydrates, 9g protein]
42) 1 medium apple + 1 light string cheese stick
[Nutrition info: 157 calories, 20g carbohydrates, 7g protein]
43) ½ cup low-fat cottage cheese + ½ cup unsweetened applesauce
[Nutrition info: 148 calories, 18g carbohydrates, 13g protein]
Cottage cheese is packed with protein, and it pairs wonderfully with fruity flavors like applesauce!
44) 1 hard-boiled egg + 1 mini box (0.5oz) of raisins
[Nutrition info: 113 calories, 11g carbohydrates, 6g protein]
Low Carb Two Ingredient Snacks
45) 1 part-skim string cheese + 2 slices of turkey
[Nutrition info: 157 calories, 2g carbohydrates, 17g protein]
46) Parmesan crisps with pepperoni minis
[Nutrition info: 242 calories, 2g carbohydrates, 18g protein]
Serving Suggestion: Line a cookie sheet with parchment paper (or a silicone baking mat). Pour Parmesan into piles of about 1 tbsp with about 1 inch between each pile. Add 2-3 mini pepperonis to each mound. Bake at 400F for 3-5 minutes, or until golden brown. Just remember to let them cool before you start snacking!
47) 5 cracker-sized slices of cheese + 16 raw almonds
[Nutrition info: 253 calories, 4g carbohydrates, 13g protein]
48) 1 small cucumber, sliced + 4 slices of ham
[Nutrition info: 166 calories, 4g carbohydrates, 20g protein]
49) 2 hard-boiled eggs
[Nutrition info: 142 calories, 0g carbohydrates, 12g protein]
50) ½ cup beef jerky + ½ avocado
[Nutrition info: 294 calories, 11g carbohydrates, 16g protein]
What’s your favorite 2 ingredient snack for weight loss? Have you tried any of the snacks above? Share your thoughts with us in the comments section below!