One of the biggest challenges on GLP-1 medications is getting enough protein when you’re just not hungry. That’s where high protein snacks come in!

Trust me, I get it. Some days the thought of sitting down to a full meal feels impossible. After losing 155 lbs on a GLP-1, I’ve learned that snacks are honestly your secret weapon for hitting your protein goals. As a psychiatric nurse and someone who maintains 125 pounds at 13% body fat (DEXA scan verified), I live by high protein snacks. They help me hit my 120-130g daily protein target without forcing myself to eat huge meals.

These 10 snacks are my go-to options when I need protein but don’t have much appetite. They’re all under 200 calories, pack some serious protein, and actually taste good.

Why High-Protein Snacks Matter on GLP-1s

When you’re on Ozempic, Wegovy, Mounjaro, or Zepbound, your appetite is suppressed, sometimes aggressively. But your body still needs protein to:

• Preserve muscle mass during weight loss
• Support your metabolism
• Keep your hair, skin, and nails healthy
• Maintain energy levels
• Support immune function

Small, protein dense snacks let you get nutrients in without the overwhelm of a full meal. Think of them as little protein deposits throughout the day that add up to your total goal.

These snacks fill the gaps between my main meals and help me consistently hit 120g+ of protein daily.

My Personal Favorite High Protein Snacks for GLP-1s

1. Chobani Zero Sugar Greek Yogurt with Berries

Calories: 80-100 (yogurt) + 30-50 (berries)
Protein: 15g
Why it works: Goes down easy when you’re not hungry, zero sugar but doesn’t taste super artificial, and the berries add natural sweetness. I rotate between Chobani and Siggi’s depending on what’s on sale. Both are creamy and actually taste good.

Pro tip: Mix in some Purely Elizabeth granola if you need crunch (adds about 50 calories but makes it feel more like a treat).

2. Orgain Protein Shake (30g protein, ready-to-drink)

Calories: 160
Protein: 30g
Why it works: This is my post-workout go-to. Plant based, so it’s easier on my stomach than whey when I’m not super hungry. The chocolate peanut butter flavor is my favorite! It tastes like a milkshake, not chalky protein powder. These are a lifesaver after lifting when I need serious protein but solid food sounds terrible.

When I use it: After workouts or when I’m running around and realize that I haven’t eaten.

3. String Cheese (2 sticks)

Calories: 160
Protein: 12-14g
Why it works: Portable, no prep, individually wrapped. I throw these in my gym bag, purse, car. They’re my emergency protein when I’m out and realize I’ve barely eaten all day.

Brand matters: Sargento or Frigo are my favorites because they actually taste like cheese, not rubber.

4. Hard Boiled Eggs (2 eggs)

Calories: 140
Protein: 12g
Why it works: Cheap, easy to meal prep on Sundays or snag at the grocery store, and one of the most bioavailable protein sources. I keep them in the fridge all week for quick grabs.

Hate plain eggs? Sprinkle with Everything But the Bagel seasoning from Trader Joe’s. Game changer.

5. Good Culture Cottage Cheese (1/2 cup)

Calories: 80-90
Protein: 14g
Why it works: This is the cottage cheese for people who think they hate cottage cheese. It’s creamy, not weirdly chunky, and it has ridiculous protein for the calories. Plus Trader Joe’s has that protein cottage cheese that’s even higher in protein.

How I eat it: Mixed with berries for sweet, or with cherry tomatoes and black pepper for savory.

6. Barbell or David Protein Bars

Calories: 180-210
Protein: 20g
Why it works: For when you need an easily accessible protein. I keep these in my car, gym bag, and in my office at work. They save me when I’m starving but won’t be home for hours. Barbell Chocolate Dough bars taste like actual dessert, and David Peanut Butter Chocolate Chip bars don’t have too much of a weird artificial aftertaste.

My rotation: Barbell cookie dough, Built Bar cookie dough (yes, I’m a cookie dough person), and David peanut butter chocolate chip.

Warning: Most protein bars are candy bars in disguise. These actually have 20g protein and aren’t pure sugar.

7. Edamame (1 cup, shelled)

Calories: 190
Protein: 17g
Why it works: If you want a savory, salty snack that’s not cheese, this is it. Plus you get fiber (9g!), which is clutch for the GLP-1 constipation struggle. I buy the frozen bags from Trader Joe’s and microwave them.

How to make it good: Steam it, then toss with sea salt and a tiny drizzle of sesame oil. SO GOOD.

8. Fairlife Protein Shake (Core Power)

Calories: 230
Protein: 42g
Why it works: When I really need to catch up on protein fast. Tastes like chocolate milk, goes down easy even when I’m not hungry. I drink these on days when I’m way behind on my protein goal by dinner time.

Best for: Emergency protein rescue when you’ve only eaten 60g by 6pm.

9. Tuna Packet + Crackers (1 packet + 10 Wheat Thins)

Calories: 180
Protein: 18g
Why it works: The StarKist tuna packets (flavored ones like lemon pepper or sriracha) are actually good. Pair with a few crackers for crunch, and you’ve got a satisfying snack that doesn’t require refrigeration.

Best part: Shelf-stable. Keep them in your desk drawer, pantry, car—wherever.

10. Turkey or Chicken Meatballs (4-5 small frozen ones)

Calories: 180-200
Protein: 18-20g
Why it works: I buy the frozen turkey or chicken meatballs from Trader Joe’s or Costco, microwave 4-5 of them, and dip in marinara. Feels like I’m eating real food, not just “snacking.” Plus they’re pre-cooked so it takes 90 seconds.

When I eat these: When I’m actually kinda hungry and need something more substantial than yogurt.

What to Look For in GLP-1-Friendly Protein Snacks

Not all “high-protein” snacks are created equal. Here’s my checklist:

• At least 10-15g protein (otherwise, what’s the point?)
• Under 200 calories (you need the calorie budget for meals)
• Low in added sugar (under 10g ideally)
• Tastes good (if you don’t like it, you won’t eat it)
• Easy to prepare or grab-and-go (we’re busy, GLP-1s kill motivation)

Avoid: Protein bars with 20g sugar, Greek yogurt with candy mix-ins, anything labeled “keto” that’s just fat bombs with 5g protein

Snacking Strategy on GLP-1 Medications

Know that snacks are strategic and the key to success. When you’re on semaglutide or tirzepatide, eating 3 massive protein packed meals can feel impossible, but eating smaller amounts more frequently is totally doable.

My rule: If I’m short on protein by 3pm (under 60g), I MUST have at least 2 protein snacks before bed. Non negotiable.

This keeps me from:

• Scrambling at 9pm realizing I’ve only eaten 70g protein all day
• Losing muscle mass because I’m under eating protein consistently
• Feeling weak during my workouts
• Watching my hair thin (been there, fixed it)

The Bottom Line on High Protein Snacks

GLP-1 medications are incredible for weight loss, but they don’t care if you’re getting enough protein; that’s on you. These 10 snacks have saved me countless times when I wasn’t hungry but knew I needed to eat. They’re the reason I’ve maintained my muscle mass, kept my strength up, and hit my protein goals even on days when food is the last thing I want.

Your action step: Pick 3 snacks from this list, buy them this week, and keep them accessible. In your fridge, your gym bag, your car, your desk drawer, whatever. When you’re not hungry but need protein, you’ll have options ready.

Want my complete GLP-1 meal and snack guide with full macros, grocery lists, and weekly meal prep routine? Snag it here.