On a GLP-1 you might go hours without feeling hungry. Small snacks are how many people reach their protein for the day without forcing down big meals.
A good GLP-1 snack
- Has protein first, ideally 8 to 20 g
- Is small: a few bites or a glass
- Needs little or no cooking
15 ideas
- ½ cup cottage cheese with cucumber: about 13 g
- 150 g Greek yogurt with a drizzle of honey: about 15 g
- 2 boiled eggs: about 12 g
- ½ cup shelled edamame: about 9 g
- 250 ml kefir: about 9 g
- A glass of milk and a small banana: about 9 g
- Turkey and cheese roll-ups (40 g turkey, 20 g cheese): about 14 g
- 50 g tuna on 4 wholegrain crackers: about 14 g
- A cheese stick and apple slices: about 7 g
- 4 crackers with 25 g cheddar: about 8 g
- ⅓ cup roasted chickpeas: about 6 g
- 25 g almonds: about 5 g
- An apple with 1 tbsp peanut butter: about 5 g
- 3 tbsp hummus with pita and carrots: about 6 g
- A ready-to-drink protein shake: check the label, often 15 to 30 g
Values are approximate; brands vary.
Make snacks easy to reach
- Boil a batch of eggs and portion yogurt or cottage cheese on Sunday.
- Keep frozen edamame and shelf-stable shakes for busy days.
- Put snacks at eye level in the fridge.
When to choose a drink
On queasy days, a cold glass of milk or kefir, sipped over 15 minutes, is often easier than food.
Sources
This article shares general food ideas, not medical advice. Talk to your prescriber about your dose, side effects and any condition that changes what you should eat.
