“For individuals taking GLP-1 medications, this cottage cheese option, which comes with fruit, is an excellent and convenient snack choice,” says Karman Meyer, RDN and author of Eat To Sleep: What To Eat and When To Eat It for a Good Night’s Sleep. Each container provides 13 grams of protein, promoting satiety and helping support lean muscle mass needed for those on GLP-1s. Plus, it delivers essential nutrients like calcium, potassium, iron and vitamin A, all vital for overall health and well-being while on these medications.

“Protein and fiber are top priorities while taking GLP-1 medications and soy products like delightfully crunchy roasted edamame score high marks for both,” says Lauren Harris-Pincus, MS, RDN, founder of Nutrition Starring You and author of The Everything Easy Pre-Diabetes Cookbook. This Sea Salt snack pack contains 11 grams of plant-based protein, four grams of fiber, six grams of total carbohydrates and three simple ingredients. Enjoy all five flavors including sriracha, buffalo, ranch and wasabi soy sauce.

“Pistachios are an excellent snack choice, especially for folks on GLP-1 medication, not only because they taste great, but they are a good source of fiber and plant-based protein — two essential nutrients for healthy weight loss progress and overall nutrition,” says Christy Wilson, RDN, Tucson-based dietitian and owner of Christy Wilson Nutrition, LLC. Wonderful Pistachios come in a variety of flavors including lightly salted and unsalted options. One quarter-cup serving (or about 25 nuts) of shelled pistachios delivers six grams of plant-based protein and three grams of dietary fiber. Pistachios also “contain a variety of vitamins and minerals, including calcium, which is important since GLP-1 medications can affect calcium absorption by slowing down the process of gastric emptying,” explains Wilson.

Drew Hemler, MSc, RD, CDN, FAND, Health Education Consultant explains that this cultured dairy drink is a great fit for people on GLP-1s because they are an “excellent source of high-quality protein (23 grams per serving per bottle), which supports muscle preservation – when paired with structured resistance training – which is key during rapid weight loss.” In addition, these drinks are “rich in calcium and B-vitamins (B2, B6 and B12), and provide vitamin D and potassium, all nutrients that someone may fall short of when food intake decreases while on GLP-1 medications,” says Hemler. Lastly, “their low-fat profile may help minimize common GLP-1 side effects like nausea and abdominal discomfort.”

Charleston-based Lauren Manaker MS, RDN, LD, owner, of Nutrition Now Counseling also recommends Oikos Protein Shakes. “With 30 grams of protein per serving and only one gram of sugar, this shake is a convenient way to pack in key nutrients when appetite has been impacted,” says Manaker. “Each serving also has five grams of prebiotic fiber to support gut health.” As a bonus, Manaker explains that “each serving provides over 50 percent DV of calcium to support bone health!”

This protein and fiber-rich snack is a top recommendation from Gisela Bouvier, MBA, RDN, LDN of Gisela Bouvier Nutrition. “One 45 gram-packet contains 20 grams of protein and eight grams of fiber making it a satisfying and nourishing snack,” says Bouvier. “Roasted edamame is an easy and convenient way to graze in small amounts when appetite is decreased but intake of protein, fiber and energy are still important and necessary.” And because this snack is made from soybeans, it’s fully plant-based, vegan-friendly and certified Heart Healthy.

Another top pick from Manaker is Gutzy’s prebiotic plant protein smoothie. It contains seven grams of protein and seven grams of fiber per serving, making it a well-rounded option for keeping you feeling full and satisfied. “It is a source of prebiotic fiber (acacia fiber), which plays a crucial role in gut health and digestion,” says Manaker. “Prebiotics are known to stimulate the production of GLP-1, a hormone that helps regulate appetite and blood sugar levels.”

“GLP-1 medications often help with appetite regulation and blood sugar management, making it crucial to consume nutrient-dense, satisfying snacks,” says Manaker who also recommends these mini sticks made from 100-percent grass-fed beef, which is a lean and high-quality source of protein that can help sustain energy levels and support muscle maintenance. They’re also free of added sugars and unnecessary fillers.

These tuna pouches are another option recommended by Manaker as each “contains a whopping 24 grams of high-quality protein per serving.” Manaker explains, “GLP-1 receptor agonists are often used to regulate glucose metabolism and enhance feelings of fullness, and the lean protein in tuna aligns perfectly with these goals.” Additionally, tuna is rich in omega-3 fatty acids, which can help support heart health and reduce inflammation, offering a well-rounded nutritional profile. Manaker also likes the brand because “unlike other tunas out there, Safe Catch tests every tuna for mercury and ensures a mercury level lower than the FDA action limit.”

Los Angeles-based Vandana Sheth, RDN, CDCES, FAND, diabetes and plant-based expert recommends roasted chickpeas as they are a “plant-based snack providing both fiber and protein, two key nutrients that help support steady blood sugar levels and regulate appetite.” Sheth also likes that this snack is portable and crunchy, making them a good choice for anyone using GLP-1 medications.

“Almonds are packed with heart-healthy fats, plant-based protein and fiber, making them a nutrient-rich snack that helps with satiety and blood sugar balance,” says Sheth. These easy-to-tote snacks make a good option for those on GLP-1 medications as they work well for those eating intentionally smaller meals. “Since GLP-1 medications can decrease appetite, it’s especially important to make every bite count,” says Sheth. Munching on snacks “with protein, fiber and healthy fats can help bridge nutritional gaps and help keep you energized throughout the day.”