15 Healthy Flex Snack Combos for Your Weight Loss Plan

Article posted in: Nutrisystem for Men

1 of 15

Apples and Almond Butter

PowerFuel: Nut butter, 1 Tbsp.

SmartCarb: Apple, 1 medium

Pro Tip: You can choose your favorite type of apple, but make sure to eat the skins for extra fiber. If you slice the apples more than 30 minutes before you’re ready to eat them, squirt them with a little lemon juice to keep them from turning brown.

Apple and Nut Butter snack

2 of 15

Yogurt and Berries

PowerFuel: Yogurt, nonfat, plain, 1 cup OR Greek yogurt, plain, ½ cup

SmartCarb: Berries (blackberries, blueberries, whole strawberries), 1 cup

Pro Tip: Frozen berries are as nutritious as fresh fruit, and they last much longer. Try to start with plain yogurt—flavored varieties often have extra sugar added—and add the fruit yourself. The serving size for Greek yogurt is typically smaller as it tends to have more calories. Either way, choose the lower fat option and stick to 80 to 120 calories per serving.

fresh berries and yogurt

3 of 15

Cottage Cheese and Pineapple

PowerFuel: Cottage Cheese, 1% fat, no salt added, ½ cup

SmartCarb: Pineapple, 1 cup

Pro Tip: If you use canned pineapple, check the label to be sure it doesn’t contain added sugar or syrup. Not a fan of this tropical fruit? You can swap in another favorite like sliced peaches or fresh berries.

Cottage Cheese and Pineapple

4 of 15

Protein Shake with Fruit

PowerFuel: Nutrisystem Protein Shake, 1 serving OR Another Protein Powder, (e.g. whey, soy), 2 Tbsp.

SmartCarb: Fruit, 1 cup

Pro Tip: Add a banana or a cup of strawberries, cherries or any other fruit you love, then whip until smooth. Order both vanilla and chocolate varieties so you’ll always have the one you’re craving on hand. Click here to stock up! >

Nutrisystem protein shake and fresh cherries

5 of 15

Cheese and Whole Grain Crackers

PowerFuel: Cheese, low sodium, 1 slice

SmartCarb: Crackers, whole grain, ¼ cup

Pro Tip: Whether you like string cheese, cheddar or Monterey jack, just make sure that your serving is between 80 to 120 calories. Low-fat varieties are lower in calories, so the serving size may be larger.

Cheese and Whole Grain Crackers

6 of 15

Celery, Peanut Butter and Raisins

PowerFuel: Nut butter, 1 Tbsp.

SmartCarb: Raisins, no added sugar, ¼ cup

Pro Tip: Spread the peanut butter in the celery’s center “groove” and top with a few raisins to sweeten up the flavor. Check labels to be sure you’re getting real peanut butter made with just nuts. Some brands have added extra oils and sugar, which dramatically increase the calorie count.

Celery, Peanut Butter and Raisins ants on a log snack

7 of 15

Whole Grain PB&J

PowerFuel: Nut butter, 1 Tbsp.

SmartCarb: Bread, whole grain, 1 slice

Extra: Jelly, sugar-free, 1 Tbsp.

Pro Tip: You can use chunky or creamy peanut butter. Make sure to choose a sugar-free jelly. Toast the bread first so that the peanut butter spreads more easily.

Whole Grain PB&J toast

8 of 15

Fruit and Nuts

PowerFuel: Nuts (almonds, cashews, peanuts, pecans, pistachios, walnut halves), 2 Tbsp.

SmartCarb: Fresh fruit, 1 cup OR Dried Fruit, no added sugar, ¼ cup

Pro Tip: Choose dried fruit without added sugar, like raisins, apricots or cranberries. Mix with dry-roasted, unsalted nuts to create a trail mix. If you want to use fresh fruit, you can enjoy a larger serving size. Add more flavor with spices like cayenne pepper or cinnamon (Free Foods on Nutrisystem).

mixed nuts and dried fruit

9 of 15

Deli Meat and Pita Bread

PowerFuel: Deli meat, low fat, lower sodium, 2 oz

SmartCarb: Pita bread, 6-inch whole wheat, 1 pita

Pro Tip: Many brands of deli meats come with lots of extra salt. Choose the low-sodium varieties whenever possible. Add all of the lettuce, tomatoes and onions you want. They’re non-starchy vegetables so they are unlimited. Top with mustard or a splash of herbed vinegar and dig in.

Deli Meat and Pita Bread with veggies

10 of 15

Hummus, Veggies and Nuts

PowerFuel: Nuts (almonds, cashews, peanuts, pecans, pistachios, walnut halves), 2 Tbsp.

SmartCarb: Hummus, ¼ cup

Pro Tip: When it comes to choosing hummus, remember that the simpler the ingredient list is, the healthier the hummus will be for you. Even better, make a batch of our Roasted Garlic Hummus recipe. Fresh non-starchy vegetables like cucumbers, sweet peppers and celery are unlimited in your Nutrisystem plan.

Hummus, Veggies and Nuts

11 of 15

Hard-Boiled Egg on Toast

PowerFuel: Egg, 1 large

SmartCarb: Bread, whole grain, 1 slice

Pro Tip: Whip up a large batch of hard-boiled eggs during your meal prep so that you always have a protein-packed option on hand. Use up one of your daily Extras by spreading one tablespoon of avocado on your toast before adding the eggs. It adds extra creaminess and healthy fats.

Hard-Boiled Egg on Avocado Toast

12 of 15

A Glass of Milk with Strawberries

PowerFuel: Milk, low-fat or soy, 8 oz. (1 cup)

SmartCarb: Whole strawberries, 1 cup

Pro Tip: Milk is a great PowerFuel option if you’re not too hungry. Blend together your milk and strawberries for a tasty yet healthy strawberry milk without the added sugar.

A Glass of Milk with Strawberries

13 of 15

Edamame and Brown Rice

PowerFuel: Edamame, cooked, deshelled, ½ cup

SmartCarb: Rice, brown, cooked, ½ cup

Pro Tip: We love boiled or steamed edamame fresh out of the pods with a little sea salt and low-sodium soy sauce. This combo is also a great side dish with some chicken and fresh veggies.

Edamame and Rice

14 of 15

Rice Cakes with Tuna

PowerFuel: Tuna, water-packed, ½ cup

SmartCarb: Brown rice cake, 1 cake

Pro Tip: Try to make an open-faced sandwich with canned tuna and your favorite non-starchy vegetables like sliced tomatoes, cucumbers and spinach. Rice cakes are also great with a tablespoon of nut butter and fresh fruit.

Rice Cakes with meat and Veggies

15 of 15

Turkey Breast and Whole Wheat Tortilla Roll-Ups

PowerFuel: Turkey Breast, 2 oz.

SmartCarb: Whole wheat tortilla, 1 wrap

Pro Tip: The calories in whole wheat tortillas may vary, so stick between 80 to 120 calories per serving with at least one gram of fiber. Throw in your favorite non-starchy veggies, like spinach and roasted red peppers. If you have any of your daily Extras to spare for the day, you can add a tablespoon of reduced fat cream cheese.

Turkey Breast and Tortilla Roll-Ups 

Restart This Gallery

Up Next

5 Steps for Cooking the Perfect Flex Meal

Up Next
Healthy and nutritious snack boxes with veggies, pita bread, hummus, apple slices and a hard boiled egg

You never feel famished as you shed excess pounds with Nutrisystem. That’s because you get to enjoy between-meal snacks that keep hunger at bay and your metabolism burning.

Healthy Flex Snacks on Nutrisystem include one PowerFuel and one SmartCarb. You can enjoy just about any combination you like by choosing one of each from our Grocery Guide. Feel free to also add in some veggies, Free Foods and Extras.

Need some ideas? Check out this list of 15 healthy snack combos that we love.

You never feel famished as you shed excess pounds with Nutrisystem. That’s because you get to enjoy between-meal snacks that keep hunger at bay and your metabolism burning. The Nutrisystem menu offers you tempting snack choices that satisfy any craving, from salty to spicy to sweet. When you’re ready for a healthy Flex Snack, you get to pick the perfect ingredients for your tastes.

Healthy Flex Snacks on Nutrisystem include one PowerFuel, which are high in protein and low in unhealthy fats. Pair that with one SmartCarb—high-fiber, low-calorie grains, beans, fruit and starchy vegetables—and you have just the right balance to keep you full and energized until your next meal. You can enjoy just about any combination you like by choosing one of each from our Grocery Guide. Feel free to also add in some non-starchy veggies, Free Foods and Extras for more flavor.

To help you get started with your healthy Flex Snack creations, we’ve put together this list of 15 combos that we love. We also included proper serving sizes and some tasty tips to keep things interesting.

Please Note: If you are on a personalized program and use NuMi SmartAdapt™, your Flex Snack guidelines may be different. You can find your specific PowerFuel and SmartCarb goals in the NuMi app.

Flex Meals & The Nutrisystem Meal Plan Explained

Read More

1. Apples and Almond Butter

Apple and Nut Butter snack

PowerFuel: Nut butter, 1 Tbsp.

SmartCarb: Apple, 1 medium

Apples come in so many varieties these days. From tart green Granny Smiths to super-sweet Honey Crisp to mild-flavored Golden Delicious, you’re almost certain to find one that you love. Be sure to eat the apple skins because they contain much of the nutrients and fiber. A one-tablespoon serving of almond butter comes with about five grams of protein and a supply of unsaturated (healthy) fats.

Pro Tip: If you slice the apples more than 30 minutes before you’re ready to eat them, squirt them with a little lemon juice to keep them from turning brown.

2. Yogurt and Berries

fresh berries and yogurt

PowerFuel: Yogurt, nonfat, plain, 1 cup OR Greek yogurt, plain, ½ cup

SmartCarb: Berries (blackberries, blueberries, whole strawberries), 1 cup

Creamy yogurt swirled with sweet berries is cool and refreshing any time of day. Try to start with plain yogurt—flavored varieties often have extra sugar added—and add the fruit yourself. Greek yogurt tends to be thicker and have a little more protein than the standard types. The serving size for Greek yogurt is typically smaller as it tends to have more calories. Either way, choose the lower fat option and stick to 80 to 120 calories per serving. You can mix in strawberries, blueberries or raspberries, or any combination you like.

Pro Tip: Frozen berries are as nutritious as fresh fruit, and they last much longer.

3. Cottage Cheese and Pineapple

Cottage Cheese and Pineapple

PowerFuel: Cottage Cheese, 1% fat, no salt added, ½ cup

SmartCarb: Pineapple, 1 cup

Cottage cheese is soft and milky with a mildly sour taste and tender curds that give it a slightly chewy texture. A half-cup serving of low-fat cottage cheese has almost 10 grams of protein and 50 milligrams of calcium, a crucial mineral for your metabolism. Sweeten it with fiber-rich chunks of juicy pineapple, which contains an enzyme that helps keep your digestion running smoothly.

Pro Tip: If you use canned pineapple, check the label to be sure it doesn’t contain added sugar or syrup.

The Top 10 Frozen Snacks From Nutrisystem

Read More

4. Protein Shake with Fruit

Nutrisystem protein shake and fresh cherries

PowerFuel: Nutrisystem Protein Shake, 1 serving OR Another Protein Powder, (e.g. whey, soy), 2 Tbsp.

SmartCarb: Fruit, 1 cup

Whether you need a healthy snack you can take on the go or are just hankering for a thick, creamy drink, Nutrisystem’s Protein Shakes are an easy solution. You can choose from vanilla or chocolate. Either way, you get 15 grams of protein to help fight hunger. Add a banana or a cup of strawberries, cherries or any other fruit you love, then whip until smooth.

Pro Tip: Order both vanilla and chocolate varieties so you’ll always have the one you’re craving on hand. Click here to stock up! >

5. Cheese and Whole Grain Crackers

Cheese and Whole Grain Crackers

PowerFuel: Cheese, low sodium, 1 slice

SmartCarb: Crackers, whole grain, ¼ cup

You get plenty of protein and calcium from cheese, so it’s a good choice when you need an energy boost. Whether you like string cheese, cheddar or Monterey jack, just make sure that your serving is between 80 to 120 calories. Low-fat varieties are lower in calories, so the serving size may be larger. Pair your cheese with whole grain crackers, which are high in fiber to fill you up.

Pro Tip: Our Pretzel Nuggets also are a perfectly crunchy partner for your favorite cheese.

6. Celery, Peanut Butter and Raisins

Celery, Peanut Butter and Raisins ants on a log snack

PowerFuel: Nut butter, 1 Tbsp.

SmartCarb: Raisins, no added sugar, ¼ cup

The classic “ants on a log” you enjoyed as a kid is a healthy choice for adults, too. Celery has almost no calories and lots of fiber and biting into the stalks satisfies a craving for crunching. Spread the peanut butter in the celery’s center “groove” and top with a few raisins to sweeten up the flavor.

Pro Tip: Check labels to be sure you’re getting real peanut butter made with just nuts. Some brands have added extra oils and sugar, which dramatically increase the calorie count.

10 Super Snacks to Enjoy on Nutrisystem

Read More

7. Whole Grain PB&J

Whole Grain PB&J toast

PowerFuel: Nut butter, 1 Tbsp.

SmartCarb: Bread, whole grain, 1 slice

Extra: Jelly, sugar-free, 1 Tbsp.

Peanut butter and jelly sandwiches never go out of style because they make such great partners. Peanut butter (your choice of creamy or chunky) brings you plenty of protein and healthy fats. Sugar-free jelly tops it with a hint of sweetness. Start with a slice whole-grain bread so you get lots of fiber to fill you up.

Pro Tip: Toast the bread first so that the peanut butter spreads more easily.

8. Fruit and Nuts

mixed nuts and dried fruit

PowerFuel: Nuts (almonds, cashews, peanuts, pecans, pistachios, walnut halves), 2 Tbsp.

SmartCarb: Fresh fruit, 1 cup OR Dried Fruit, no added sugar, ¼ cup

If you want a snack you can eat on the go for quick energy, mix together a quarter-cup of dried fruit, such as raisins, apricots, and cranberries with two tablespoons of any nuts you like, including peanuts, pistachios, cashews and almonds. Choose dried fruit without added sugar and dry-roasted, unsalted nuts. If you want to enjoy fresh fruit, you can enjoy a larger serving size.

Pro Tip: If you like sweet and spicy flavors together, sprinkle a little (or a lot) of cayenne pepper on the nuts before you add the fruit. Or go in a different direction with the flavor and sprinkle cinnamon on the fruit. Either way, the spices are Free foods you can enjoy without limit.

9. Deli Meat and Pita Bread

Deli Meat and Pita Bread with veggies

PowerFuel: Deli meat, low fat, lower sodium, 2 oz

SmartCarb: Pita bread, 6-inch whole wheat, 1 pita

A little sandwich can be a satisfying healthy snack. Take two ounces of low-sodium and low-fat ham or turkey and slip it inside a whole wheat pita. Add all of the lettuce, tomatoes and onions you want. They’re non-starchy vegetables so they are unlimited. Top with mustard or a splash of herbed vinegar and dig in.

Pro Tip: Many brands of deli meats come with lots of extra salt. Choose the low-sodium varieties whenever possible.

6 Questions to Ask Yourself Before Snacking

Read More

10. Hummus, Veggies and Nuts

Hummus, Veggies and Nuts

PowerFuel: Nuts (almonds, cashews, peanuts, pecans, pistachios, walnut halves), 2 Tbsp.

SmartCarb: Hummus, ¼ cup

When you’ve worked up a hearty appetite and your next big meal is a few hours away, veggies are sure to keep you satisfied. Fresh non-starchy vegetables like cucumbers, sweet peppers and celery are unlimited in your Nutrisystem weight loss plan. Perk them up by first dragging them through hummus, a creamy dip made with chickpeas that’s high in fiber and rich in protein. Sprinkle some nuts on your hummus or enjoy them on the side for extra crunch.

Pro Tip: When it comes to choosing hummus, remember that the simpler the ingredient list is, the healthier the hummus will be for you. Even better, make a batch of our Roasted Garlic Hummus recipe which is simple to prepare and counts as one SmartCarb and one Extra per serving.

11. Hard-Boiled Egg on Toast

Hard-Boiled Egg on Avocado Toast

PowerFuel: Egg, 1 large

SmartCarb: Bread, whole grain, 1 slice

Hard-boiled eggs are great for a grab-and-go healthy snack. Whip up a large batch during your meal prep so that you always have a protein-packed option on hand. We think they are great on toast for a smart and simple open-faced sandwich.

Pro Tip: Use up one of your daily Extras by spreading one tablespoon of avocado on your toast before adding the eggs. It adds extra creaminess and healthy fats.

12. A Glass of Milk with Strawberries

A Glass of Milk with Strawberries

PowerFuel: Milk, low-fat or soy, 8 oz. (1 cup)

SmartCarb: Whole strawberries, 1 cup

Not hungry for a huge snack? You can drink your PowerFuel instead by sipping on a glass of low-fat milk. Pair it with a side of whole strawberries for some sweetness.

Pro Tip: Blend together your milk and strawberries for a tasty yet healthy strawberry milk without the added sugar.

6 Snack Habits That Melt Pounds

Read More

13. Edamame and Brown Rice

Edamame and Rice

PowerFuel: Edamame, cooked, deshelled, ½ cup

SmartCarb: Rice, brown, cooked, ½ cup

Edamame is a protein-packed plant food that’s perfect for vegetarians and meat eaters alike. We love boiled or steamed edamame fresh out of the pods with a little sea salt and low-sodium soy sauce. A side of brown rice makes this simple snack a satisfying option. A little low-sodium soy sauce takes the flavor to the next level.

Pro Tip: This healthy snack can easily double as a side dish when paired with some chicken and fresh veggies.

14. Rice Cakes with Tuna

Rice Cakes with meat and Veggies

PowerFuel: Tuna, water-packed, ½ cup

SmartCarb: Brown rice cake, 1 cake

Rice cakes may seem boring on their own. However, you can really transform them with some tasty toppings! Try to make an open-faced sandwich with canned tuna and your favorite non-starchy vegetables like sliced tomatoes, cucumbers and spinach.

Pro Tip: Rice cakes are also great with a tablespoon of nut butter and fresh fruit.

15. Turkey Breast and Whole Wheat Tortilla Roll-Ups

Turkey Breast and Tortilla Roll-Ups 

PowerFuel: Turkey Breast, 2 oz.

SmartCarb: Whole wheat tortilla, 1 wrap

Make a smart and satisfying healthy snack with a little turkey breast rolled up in a whole wheat tortilla. Throw in your favorite non-starchy veggies, like spinach and roasted red peppers. If you have any of your daily Extras to spare for the day, you can add a tablespoon of reduced fat cream cheese.

Pro Tip: The calories in whole wheat tortillas may vary, so stick between 80 to 120 calories per serving with at least one gram of fiber.

How to Stock Your Snack Drawer for Healthy Weight Loss

Read More

Sources: