If you’re using a GLP-1 and wondering “what should I eat between meals?”, this guide gives you thirty simple, high-protein snacks designed to support satiety without complicated cooking. Each option uses five ingredients or fewer and targets about 30 grams of protein. Seasonings, water, salt, pepper, lemon juice, and ice don’t count toward the ingredient total. All protein amounts are approximate.
Note: This article is for general information only and isn’t medical advice. If you have individual dietary needs or side effects, speak with your healthcare professional.
How to Use This Guide
- Protein target: Aim for roughly 25–35 g protein per snack; ~30 g is the sweet spot for fullness.
- GLP-1 friendly pointers: If you’re experiencing nausea, choose lighter options, smaller portions more often, and favor lower-fat proteins.
- Ingredient counts: Pantry seasonings don’t count. Feel free to swap dairy/soy versions to suit your tolerance.
- Storage: Most prep-ahead items keep 3–4 days in the fridge in a sealed container. Freeze when noted.
- Safety: Keep cold items below 5°C and reheat hot items to safe temps.
Pantry & Fridge Staples (Build-From List)
- Proteins: whey or plant protein powder, Greek yogurt (0–2% or lactose-free), cottage cheese, eggs, liquid egg whites, chicken breast, turkey breast, tuna pouches, salmon, smoked salmon, tofu, extra-firm tofu, tempeh, edamame, low-fat cheese, light cream cheese.
- Carbs & fiber: oats, rice cakes, high-fiber wraps, wholegrain crackers, chickpeas, lentils, berries, bananas.
- Fats (use lightly if nausea): avocado, olive oil, nut butter, chia, hemp.
- Flavor: lemon, lime, garlic, onion powder, cinnamon, cocoa, hot sauce, herbs.
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30 GLP-1 Friendly Snack Ideas (≈30 g Protein, ≤5 Ingredients)
Greek Yogurt + Whey “Cheesecake” Cup
Ingredients (4): 200 g Greek yogurt, 1 scoop whey protein, 1 tsp lemon juice, cinnamon
Protein (approx.): 35–40 g
Method: Stir whey into yogurt until smooth, add lemon and cinnamon.Cottage Cheese + Pineapple + Hemp
Ingredients (3): 1 cup cottage cheese, 1/2 cup pineapple chunks, 1.5 tbsp hemp seeds
Protein (approx.): 30–32 g
Method: Combine in a bowl; chill.Tuna Avocado Boats
Ingredients (4): 1 pouch tuna (5 oz/140 g), 1/2 small avocado, lemon juice, pepper
Protein (approx.): 30–32 g
Method: Mash tuna with lemon; spoon onto avocado halves or slices.Turkey Roll-Ups
Ingredients (4): 170 g sliced turkey breast, 30 g light cream cheese, cucumber sticks, lettuce
Protein (approx.): 32–35 g
Method: Spread cream cheese on turkey, wrap around cucumber, add lettuce.Protein Oatmeal (Microwave)
Ingredients (3): 40 g oats, 1 scoop protein powder, water
Protein (approx.): 30–34 g
Method: Cook oats with water; stir in protein after cooking.Edamame + String Cheese
Ingredients (2): 1.5 cups shelled edamame, 1 stick reduced-fat string cheese
Protein (approx.): 31–33 g
Method: Microwave edamame; add cheese on the side.Smoked Salmon Rice Cakes
Ingredients (4): 140 g smoked salmon, 2 rice cakes, 1/4 cup Greek yogurt, dill
Protein (approx.): 32–35 g
Method: Spread yogurt on rice cakes; top with salmon and dill.Blender Protein Smoothie
Ingredients (3): 1 scoop protein powder, 300 ml skim or lactose-free milk, ice
Protein (approx.): 35–38 g
Method: Blend until thick.Cottage Cheese “Pudding”
Ingredients (4): 1 cup cottage cheese, 1 tbsp cocoa powder, cinnamon, stevia or mashed banana
Protein (approx.): 30–32 g
Method: Blend for a smoother texture or stir to combine.Chicken Breast Snack Box
Ingredients (4): 120 g cooked chicken breast, baby carrots, 2 tbsp hummus, lemon
Protein (approx.): 30–32 g
Method: Slice chicken; pack with carrots and hummus.Egg White Scramble Cup
Ingredients (4): 200 ml liquid egg whites, spinach, onion powder, 15 g light cheese
Protein (approx.): 30–33 g
Method: Microwave in a mug, stirring once; top with cheese.High-Protein “Yogurt Bark” (Freezer)
Ingredients (4): 300 g Greek yogurt, 1 scoop protein powder, berries, cinnamon
Protein (approx.): 35–40 g per serving (split pan into 2 servings)
Method: Mix, spread on lined tray, top with berries, freeze, break.Tofu Cubes + Edamame
Ingredients (3): 200 g extra-firm tofu, 1 cup edamame, soy-free seasoning or herbs
Protein (approx.): 30–33 g
Method: Sear tofu lightly or eat chilled; serve with edamame.Salmon Packet & Yogurt Dip
Ingredients (3): 1 pouch salmon (5 oz), 1/4 cup Greek yogurt, lemon
Protein (approx.): 30–32 g
Method: Stir salmon with yogurt and lemon.Protein Chia Cup (Fast-Set)
Ingredients (4): 200 ml milk, 1 scoop protein powder, 1.5 tbsp chia, vanilla
Protein (approx.): 30–34 g
Method: Shake in jar; chill 15–30 minutes.Turkey & Cheese Mini Stackers
Ingredients (4): 140–170 g turkey slices, 30 g light cheese, tomato slices, lettuce
Protein (approx.): 30–33 g
Method: Stack turkey, cheese, tomato; wrap in lettuce.Greek Yogurt + PB Powder Swirl
Ingredients (3): 250 g Greek yogurt, 2 tbsp powdered peanut butter, cinnamon
Protein (approx.): 32–36 g
Method: Stir to combine; add a little water if needed.Protein Iced Coffee
Ingredients (3): 1 scoop protein powder, 200–300 ml cold coffee, ice
Protein (approx.): 30–33 g
Method: Shake protein with a splash of water first; add coffee and ice.Tempeh Bites (Air-Fryer or Pan)
Ingredients (4): 120 g tempeh, lemon juice, garlic powder, smoked paprika
Protein (approx.): 28–32 g
Method: Cube, season, crisp; eat warm or chilled.Tuna “Nacho” Crackers
Ingredients (4): 1 pouch tuna, 8–10 wholegrain crackers, 2 tbsp Greek yogurt, chili powder
Protein (approx.): 30–32 g
Method: Mix tuna with yogurt; scoop onto crackers.Egg & Cottage Cheese Cup
Ingredients (3): 2 hard-boiled eggs, 1/2 cup cottage cheese, pepper
Protein (approx.): 30–31 g
Method: Slice eggs; top with cottage cheese.Protein Overnight Oats
Ingredients (4): 40 g oats, 1 scoop protein powder, 150 ml milk, cinnamon
Protein (approx.): 30–34 g
Method: Mix; refrigerate overnight.Chicken & Avocado Mini Salad
Ingredients (4): 120 g cooked chicken, 1/4 avocado, lemon, herbs
Protein (approx.): 30–32 g
Method: Dice chicken; mash avocado lightly; combine with lemon and herbs.Smoked Salmon & Egg
Ingredients (4): 80 g smoked salmon, 2 hard-boiled eggs, lemon, dill
Protein (approx.): 31–33 g
Method: Plate and season.High-Protein Hot Chocolate
Ingredients (3): 1 scoop chocolate protein powder, 250 ml hot milk, cocoa powder
Protein (approx.): 30–33 g
Method: Whisk protein into warm milk; add cocoa to taste.Tofu “Egg” Salad
Ingredients (4): 200 g extra-firm tofu, 2 tbsp light mayo or yogurt, mustard, chives
Protein (approx.): 28–32 g
Method: Crumble tofu; mix with mayo/yogurt and mustard.Cottage Cheese + Berry Blender Bowl
Ingredients (3): 1 cup cottage cheese, 1/2 cup berries, vanilla
Protein (approx.): 30–32 g
Method: Blend or stir; chill.Turkey + Hummus Wrap (Half)
Ingredients (4): High-protein wrap (half), 120 g turkey, 2 tbsp hummus, lettuce
Protein (approx.): 30–34 g
Method: Fill, roll, cut.Protein “Mousse”
Ingredients (3): 1 scoop casein or whey, 150 g Greek yogurt, splash of milk
Protein (approx.): 35–40 g
Method: Whisk to thick mousse.Lentil & Egg Cup
Ingredients (4): 1/2 cup cooked lentils, 200 ml liquid egg whites, cumin, parsley
Protein (approx.): 30–32 g
Method: Mix in mug; microwave until set, stirring once.
Nausea-Friendly Swaps (When You Need Gentler Options)
- Choose lower-fat proteins: egg whites, 0–2% Greek yogurt, cottage cheese, tofu, plain protein shakes.
- Go smaller but more frequent: half portions every 2–3 hours.
- Favor mild flavors: lemon, ginger, cinnamon, herbs over heavy spices.
- Add fluids and fiber gradually as tolerated.
10-Minute Prep Plan (Batch Once, Snack All Week)
Cook 2–3 chicken breasts, slice, and chill.
Boil a dozen eggs.
Portion Greek yogurt and cottage cheese into single-serve containers.
Pre-wash cut veggies; bag edamame.
Pre-mix 4–5 dry protein shake packs.
This covers at least half of the thirty snacks above with grab-and-go ease.
Sample Day Using These Snacks
• Mid-morning: Greek Yogurt + Whey “Cheesecake” Cup (≈35 g protein)
• Mid-afternoon: Tuna Avocado Boats (≈31 g protein)
Adjust portion sizes and timing based on hunger, tolerance, and your clinician’s advice.
FAQs
Q: Do I have to hit exactly 30 g?
A: No. Anywhere in the 25–35 g range is great for most people. Adjust based on fullness and tolerance.
Q: Can I make these dairy-free?
A: Yes. Use soy or pea protein, soy yogurt, tofu, tempeh, edamame, and fish or poultry as tolerated.
Q: What about fiber?
A: Add berries, chia, veggies, or wholegrains to help with regularity—go slowly if you’re experiencing GI side effects.
Disclaimer
This guide is informational and not medical advice. Nutrition needs vary. If you have specific conditions, allergies, or medication guidance, consult your healthcare professional or a qualified dietitian.
