Snacks and nutrition
15 High-Protein Snacks to Make at Home on GLP-1
When your appetite is smaller on GLP-1 medication, snacks stop being an afterthought and start doing real work. A good snack tops up your protein, adds a little fibre, and keeps your blood sugar steady, all without crowding out your main meals.
These fifteen ideas need a fridge or a few minutes of light prep, which makes them perfect for home. Each one lands under 200 calories and leads with protein, so it supports muscle, keeps you satisfied, and sits comfortably with a reduced appetite. Every snack comes with a quick note on how to put it together.
The snacks
| # | Snack | Protein | Calories | How to make it |
|---|---|---|---|---|
| 1 | Skyr or Icelandic yogurt (150 g) | 17 g | 110 | Spoon into a bowl. Add a few berries or a sprinkle of seeds for fibre. |
| 2 | Cottage cheese + cherry tomatoes (100 + 50 g) | 14 g | 120 | Spoon the cottage cheese, halve the tomatoes, season with black pepper. |
| 3 | Boiled egg + cherry tomatoes | 7 g | 100 | Boil the egg 7 minutes, cool, peel, and serve with the tomatoes. |
| 4 | Wholegrain toast + avocado + egg | 10 g | 200 | Toast, mash the avocado on top, add a boiled or poached egg. |
| 5 | Smoked salmon on cucumber rounds (50 + 60 g) | 10 g | 90 | Slice the cucumber thick, lay a little salmon on each round. |
| 6 | Pear + cottage cheese | 5 g | 140 | Slice the pear, top with cottage cheese. Eat the protein first. |
| 7 | Kefir (240 ml, plain) | 9 g | 110 | Pour and drink chilled. Choose plain over flavoured to avoid added sugar. |
| 8 | Protein shake (half scoop in water) | 12 g | 90 | Shake half a scoop into cold water. A quick option when appetite is low. |
| 9 | Miso soup + edamame | 6 g | 100 | Stir miso paste into hot water, add cooked edamame. Gentle on nausea. |
| 10 | Baby carrots + tzatziki (80 + 40 g) | 4 g | 110 | Dip the carrots straight into the tzatziki. No prep beyond serving. |
| 11 | Sugar snap peas + hummus (80 + 30 g) | 5 g | 130 | Rinse the peas, serve with a spoon of hummus for dipping. |
| 12 | Clementine + walnuts + Greek yogurt dip | 7 g | 150 | Segment the clementine, dip into Greek yogurt, add a few walnuts. |
| 13 | Rice cake + smoked mackerel | 9 g | 150 | Flake the mackerel over a rice cake. Add a squeeze of lemon. |
| 14 | Frozen blueberries (150 g) | 1 g | 85 | Eat straight from frozen for a slow, chewy snack. Pair with yogurt for protein. |
| 15 | Roasted edamame (from frozen, 30 g) | 11 g | 130 | Roast frozen edamame at 200C for 15 minutes until crisp. Season lightly. |
A simple rule that runs through this whole list: whenever a snack includes fruit, pair it with protein or fat. The cheese with the apple, the yogurt with the blueberries, the walnuts with the clementine. That pairing slows how quickly the sugar hits, which keeps your energy and appetite steadier through the afternoon.
Frequently asked questions
What makes a good snack on GLP-1 medication?
A snack that leads with protein, adds some fibre, and keeps calories modest suits a smaller appetite and steadier blood sugar. Pairing any fruit with protein or fat slows sugar absorption, which is why so many of these ideas put the two together.
How much protein should a GLP-1 snack have?
Aim for roughly 8 to 20 g of protein per snack. Protein helps protect muscle during weight loss and keeps you satisfied on a reduced appetite. Every snack in this list is chosen with that in mind, though the exact figure depends on your brand and portion.
Why do these snacks stay under 200 calories?
On GLP-1 medication your appetite is smaller, so snacks work best as a top-up of protein and nutrients rather than a heavy addition. Keeping each under 200 calories leaves plenty of room for balanced main meals across the day.
Are these figures exact?
No, they are approximate and vary by brand and exact portion. Use them as a guide and check the label on packaged items. If you have specific nutrition targets, your healthcare professional or prescribing clinician can help you tailor them.
Snacking is only part of the picture
The GLP-1 Method Toolkit gives you the full framework for eating well on your medication, from protein targets to meal planning.
Get your toolkit nowNutrition figures are estimates and vary by brand and portion. This article is general information and not medical advice. For guidance specific to your situation, speak with your healthcare professional or prescribing clinician.
0 comments