Snack Smarter on GLP-1s: Healthy Snack Ideas for Weight Loss Success
GLP-1 medications work by slowing food down as it moves through your gut. The result is reduced appetite, slower digestion, and improved blood sugar control.
For some patients, though, they can struggle to eat enough, with many patients telling me they simply forgot because they don’t feel hunger the same way they used to.
Regardless of your weight loss goals, it’s so important to eat enough calories. Food is fuel, and you need that fuel for energy to keep your mind and body functioning all day.
On the flip side, if you consume too much too fast while on GLP-1s, you may end up with negative side effects like nausea and indigestion.
We often reach for snacks out of boredom, stress, or even habit, and these snacks tend not to be the healthiest choices— think chips, cookies, and anything you can find in a vending machine.
So, how do you find the balance?
I often recommend that patients on GLP-1s consume lighter meals and snacks frequently throughout the day, so that you don’t get too full and uncomfortable, but you still consume the necessary nutrition you need to thrive.
We talk a lot about what a balanced meal looks like on the blog, but what about snacks?
Just as you do with building a nutritious plate, you can design your snacks around what you need, be it a quick protein hit, something light and fresh, something to satisfy that crunchy and salty fix, or something on the go.
Today, we’ll explore what makes a good snack and how to make the most of those between-meal bites.
What Not to Snack On
Sometimes, it’s easier to know what not to snack on rather than face the plethora of healthy and delicious items you could reach for.
In general, we want our snacks to satisfy a craving, whether that’s for something sweet, salty, crunchy, or whatever it is you want.
However, we also want our snacks to be nutritious and satisfying; otherwise, something that can carry us all the way through to our next meal.
Many of the items we consider snack foods might fulfill the first part, satisfying a craving. But they are also lacking in nutritional value and the ability to satiate our hunger.
While they might be tasty, things to avoid when it comes to snacking are highly processed foods such as chips, crackers, candy, sweetened breakfast cereals, ice cream, sugary drinks, and packaged baked goods like cookies and pastries.
Despite how yummy they may be, these types of foods don’t actually satisfy your hunger.
Instead, they are digested quickly, spiking your blood sugar, followed by a crash. This can leave you tired, groggy, and worse yet— still hungry.
So, now that you know what you should avoid, what makes a good snack?
What Makes a Good Snack for GLP-1 Users?
Let’s think about what snacks do for us.
Sometimes they give us a boost of protein and fiber to regulate our blood sugar.
Sometimes they satisfy a craving without sabotaging our goals with a binge.
Sometimes they maximize nutrition in a bite-sized portion.
We can use some general nutritional guidelines to help us build the snack that satisfies all of our needs: a healthy snack should include nutritional value, including protein, fiber, and healthy fats, just like a balanced meal!
The first step is to set a snack goal. In other words, decide what purpose this snack is fulfilling.
Here are some ideas for snack goals and how to satisfy them:
Satiate you until your next meal: Small, manageable servings to avoid fullness/nausea.
Help prevent cravings: A combination of protein and fiber.
Maximize nutrition in small portions: Nutrient-dense whole foods.
Easy to digest: Avoid overly greasy, fried, or high-sugar foods.
Now let’s use your snack goal to decide what delicious bite will satisfy it.
Snack Ideas by Category
Whatever you need from your snack, you’ve got options. Here are some examples of healthy snacks that fulfill those snack goals we created.
Protein-Packed Snacks
Greek yogurt with berries
Cottage cheese with cucumber slices
Hard-boiled egg with a sprinkle of everything seasoning
Mini cucumber and turkey roll-ups
Light & Fresh Snacks
Apple slices with nut butter
Celery sticks with hummus
Fresh fruit (berries, melon, orange segments) in small portions
Whole wheat toast topped with avocado or light cream cheese
Crunchy & Satisfying Snacks
Roasted and seasoned edamame or chickpeas
Air-popped popcorn with nutritional yeast
Whole-grain crackers with tuna or salmon salad
On-the-Go Snacks
String cheese or Babybel
Protein bars (look for low sugar, high protein, whole ingredients)
Small pack of mixed nuts (mindful of portion sizes)
Jerky (turkey, salmon, or beef—low sodium, no added sugar)
The trick is, most of these snacks satisfy more than one goal, but that’s just what a balanced snack does well!
Most of these suggestions contain balanced proportions of protein, fiber, and healthy fats, and are free of added sugar, simple carbs, and processed fats.
Tips for Snacking Success on GLP-1
Now that you know what you should snack on, let’s talk about some general tips for success.
First, mindful eating is one of the most important tools you can develop to maintain a healthy weight. This means learning to listen to your body.
When you feel like reaching for a snack, ask yourself, “Am I really hungry, or just eating out of habit or some other trigger like stress or boredom?”
Many times, we get in the habit of snacking at our desk, in front of the TV, or at a social gathering, just because there is food within reach. This can quickly derail any progress towards your goals.
Instead, slow down and listen to your body’s natural cues.
Next, if you are new to GLP-1s, try to keep portion sizes smaller and eat more frequently to avoid uncomfortable side effects like nausea or indigestion.
We also often overlook hydration. Sometimes thirst mimics the feelings of hunger. You might consider drinking some water when you crave a snack, and wait to see whether that hunger persists.
Finally, prep some snacks ahead of time to have healthy options available when you need them. This will help you avoid that last-minute trip through the drive-thru or those chips and cookies from the vending machine.
Snack Happy
Snacks can be a good way to make sure you are getting in enough calories while on GLP-1s, which can make it hard to understand your body’s hunger cues.
When it comes to snacking, it’s a good idea to have a plan. We tend to snack out of habit, stress, or boredom, regardless of those hunger cues.
Keep some healthy options handy at home and at work, to have available when you need them.
When you do reach for a snack, make sure you choose something that will satiate your hunger and whatever your body is craving, whether that’s sweet, salty, crunchy, or light and fresh.
Your snacks, just like your meals, should contain a balance of protein, fiber, and healthy fats.
This is the magic combination that will satiate you until your next meal, regulate your blood sugar, and give you the energy you need.
Finally, eat what you enjoy, within reason! Snacking is an opportunity to get creative and find combinations that satisfy your own unique tastes.
