Quick answer
Reach for protein-first snacks: Greek yogurt, cottage cheese, a protein shake, string cheese, a boiled egg, edamame, jerky, or a handful of nuts. Pre-portion them so a snack does not turn into a second meal.
High-protein snack ideas
| Snack | Approx. protein |
|---|---|
| Greek yogurt (¾ cup) | ~15 g |
| Cottage cheese (½ cup) | ~12 g |
| Protein shake | ~20–30 g |
| String cheese (2) | ~14 g |
| Boiled egg (2) | ~12 g |
| Edamame (1 cup) | ~17 g |
| Beef/turkey jerky (1 oz) | ~9–12 g |
| Roasted chickpeas (½ cup) | ~7 g |
| Nuts (1 oz) | ~6 g |
| Protein bar | ~15–20 g |
Snacks that also add fiber
- Apple or pear with a tablespoon of nut butter.
- Veggies and hummus.
- Berries with Greek yogurt.
- Roasted chickpeas or edamame.
Craving something sweet? See desserts and chocolate.
Find your daily protein target
Protein is the #1 nutrition priority on GLP-1 meds. Get your number in 20 seconds.
Frequently asked questions
Should I snack on GLP-1 medications?
Snacks are optional. If you struggle to hit your protein target at meals or feel low-energy, a protein-forward snack helps. Pre-portion it so it does not become a meal.
What is the best high-protein snack?
Greek yogurt, cottage cheese, a protein shake, string cheese, edamame, jerky, or a boiled egg — all deliver 10–30 g of protein.
Are nuts ok?
Yes, in a measured 1-oz portion. They are nutritious but calorie-dense, so portion control matters.
Related pages
Scientific references
- U.S. Food & Drug Administration — Ozempic / Wegovy / Mounjaro / Zepbound prescribing information.
- USDA FoodData Central — nutrient data for common foods.
- American Diabetes Association — Standards of Care in Diabetes.
- Academy of Nutrition and Dietetics — protein and weight management guidance.
Track your GLP-1 journey with Calqulate
Set your protein and hydration targets, then keep them on track as your dose changes.
Medical disclaimer. This page is general nutrition education for U.S. adults, not individualized medical advice. GLP-1 medications affect people differently. Talk to your prescribing clinician or a registered dietitian before making significant diet changes — and seek prompt medical care for severe or persistent vomiting, signs of dehydration, or severe abdominal pain.