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This GLP-1 Snack List is for anyone who’s ever stared at a fridge on Mounjaro or Zepbound thinking, “I know I need to eat… but I just can’t.”
On GLP-1’s, losing your appetite can be both a blessing and a bit of a nightmare. Sure, the scale’s moving — but your energy’s dipping, your protein’s lagging, and your muscles are crying out for some TLC. Don’t worry, I’ve got you.
This is your ultimate protein-packed GLP-1 snack list that won’t feel like a chore but will help you smash your goals. Let’s dive in.
Why Protein Is Non-Negotiable on GLP-1s
Let’s not sugar-coat it. Skipping protein is a fast track to muscle loss, and feeling like a soggy crisp. And you? You deserve better.
Protein keeps you:
- Burning fat, not muscle
- Feeling fuller for longer (when your hunger eventually pops back up)
- Energised, strong, and ready to strut into your glow-up era
Tiny Appetite? Big Goals.
Even just 10–15 grams of protein per snack makes a difference. This isn’t about stuffing yourself. It’s about making every bite work harder.
Appetite gone? Try these low appetite hacks that actually work.
The Tiny Snack Formula: 4 Simple Rules
Here’s how to snack like a boss when your appetite’s playing hide and seek:
- Protein first, always. Aim for at least 10 grams.
- Fat or fibre can help (optional if you’re keeping it super light).
- Soft textures rule – if chewing feels like a chore, skip it.
- Keep it snack-sized. Think “mini but mighty.”
Think toddler-sized snacks… for a high-achieving adult on a fat-loss mission.
15 High-Protein Snack Ideas (With Protein & Calories)
No more standing in front of the fridge in a daze. Here’s your snack list with the numbers that matter.
Soft & Easy
| Snack | Protein | Calories |
|---|---|---|
| Greek yoghurt (100g) + 1 scoop collagen | 18g | ~130 kcal |
| Scrambled egg (1 large) | 6g | ~70 kcal |
| Cottage cheese (½ cup, low-fat) + 1 tsp almond butter | 14g | ~120 kcal |
| Protein pudding (½ serving) | 15g | ~140 kcal |
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Cool & Sippable
| Snack | Protein | Calories |
|---|---|---|
| Protein smoothie shot (½ cup with whey + berries) | 15g | ~120 kcal |
| Fairlife protein milk (½ bottle / 150ml) | 13g | ~80 kcal |
| Kefir drink (100ml) + scoop collagen | 12g | ~100 kcal |
| Bone broth (1 cup) + 1 scoop unflavoured protein | 15g | ~90 kcal |
Savoury & Snacky
| Snack | Protein | Calories |
|---|---|---|
| Mini Babybel + 1 slice turkey | 9g | ~90 kcal |
| Egg mayo (½ egg) on 2 cucumber slices | 6g | ~70 kcal |
| Tender jerky bites (20g) | 11g | ~100 kcal |
| Mini frittata (2 bites/mini muffin-sized) | 10g | ~120 kcal |
Sweet But Smart
| Snack | Protein | Calories |
|---|---|---|
| Protein truffle (1–2 small balls) | 10g | ~110 kcal |
| Half a protein bar (like Barebells or Fulfil) | 10–12g | ~100–110 kcal |
| Protein cookie dough (2 tbsp) | 8g | ~120 kcal |
You can hit your protein goals with just a few bites at a time. This isn’t about volume — it’s about value.
Struggling with nausea? These eating tips make food tolerable.
Stock Up Like a Boss
Make your life easy. If the right snacks are already in your fridge or cupboard, you’re far more likely to eat them — even when your stomach’s saying “not today.”
Keep these handy:
- Single-serve high-protein yoghurts
- Ready-to-drink protein milks or shakes
- Your go-to protein powder or collagen peptides
- Boiled eggs
- Mini cheeses, turkey slices, or smoked salmon
- Jerky or meat sticks
- Protein bars and puddings
- DIY protein truffles or smoothies (make ahead and freeze)
When Even Snacks Feel Like Too Much
Let’s be honest — some days, even a spoonful of yoghurt feels like running a marathon. On those days:
- Sip your protein. Smoothies, shakes, broths — whatever goes down easiest.
- Microdose your meals. One small bite every hour still adds up.
- Be kind to yourself. Progress isn’t perfect, it’s consistent.
Bottom line: Your appetite might be small, but your goals aren’t. These tiny snacks are fuelling your transformation — even when you’re not in the mood.
Your GLP-1 Game Plan Starts Here
Feeling a bit lost on your GLP-1 journey? Whether you’re just starting out or deep into your dose increases, the GLP-1 Success Blueprint is your practical, no-fluff guide to navigating weight loss meds like Mounjaro, Zepbound, or Wegovy with confidence.
This isn’t another generic ebook. It’s a full toolkit designed to help you feel strong, informed, and in control, without the overwhelm.
Inside, you’ll get:
- GLP-1 Meds 101: Understand how they work, what to expect, and how each med compares (minus the jargon)
- Nutrition Guidance: Learn how to eat for fat loss and muscle retention, even when your appetite is low
- Workout Support: Discover the best ways to move your body without burning out
- 6-Week Action Plan: Simple daily steps and healthy habit examples to follow at your pace
- Mindset & Motivation Tips: Stay consistent even when your drive dips
- Red Flag Checklist: Know what’s normal, what’s not, and when to seek support
- Bonus: Myths & FAQs – Bust the most common GLP-1 myths and get real answers
Digital download only – use it on your phone, tablet, or print it out to keep by your side.
Ready to ditch the guesswork and actually feel good on your meds?
Final Pep Talk (And a Little Nudge)
This isn’t just about food. It’s about strategy, strength, and setting yourself up to win — even when things feel wobbly.
Stock your fridge with foods from this GLP-1 snack list , pick a few to try, and start building your protein power one bite at a time.
Next Steps:
Struggling to eat anything at all?
- Grab my free GLP-1 7-Day Meal Plan to help you get started on the right foot!
- Read: GLP-1 Low Appetite Hacks: What to Eat When Nothing Sounds Good for practical tips to fuel your body — even when food feels like a hard pass.
- Or dive into the Side Effects & Troubleshooting – Solutions That Work to make your journey easier.
You’ve got everything you need — now it’s just about making those small choices that lead to big results.
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