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15 GLP-1 Friendly Snacks & Protein Powders for Smaller Appetites

USDA protein figures for 15 GLP-1 friendly snacks and protein powders, plus the protein target a 2025 expert advisory set for people on GLP-1s.

Clinically reviewed
Medically reviewed by Arbor Health TeamMedical Content Team9 min read
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The top three

Protein per serving, USDA FoodData Central
Our pick

01  Whey protein powder

Best all-round powder

25 gprotein per 32 g scoop

02  Casein protein powder

The slow-release option

Slowrelease, compared with whey

03  Soy protein isolate

Strongest plant-based pick

25 gprotein per ounce of isolate

Twelve more below. Every figure is from USDA FoodData Central except casein and pea powders, which have no USDA record. For those two, the label on your tub is the number that counts.

How much protein you are aiming for

GLP-1 medications such as semaglutide and tirzepatide shrink appetite, and protein is often the first nutrient to fall short. A 2025 joint advisory puts the general adult allowance at 0.8 g of protein per kilogram a day, with higher targets of 1.2 to 1.6 g/kg proposed during active weight loss.

Its simpler target is 80 to 120 g a day, with protein eaten first at each meal so it gets in before fullness does. Protein alone does not protect muscle, so the advisory pairs it with structured strength training.

Arbor explains the muscle side in why protein intake matters during GLP-1 treatment. Your target depends on your size, kidney health and training, so confirm it with your clinician.

How these 15 were chosen

Each pick is low in volume and high in protein, sized for the small, frequent meals the advisory suggests when hunger is low. Smoothies, protein drinks, yogurt and cottage cheese are often more appealing on a GLP-1 than red meat, cold cuts or hard cheese, it notes.

The first five are protein powders, which put the most protein into the smallest serving. The other ten are whole-food GLP-1 friendly snacks. Powders are dietary supplements, and the FDA does not approve supplements for safety or effectiveness before they are sold, so check the protein per scoop on the label yourself.

01

Whey protein powder

Milk protein, fast-digesting

25 gprotein per 32 g scoop

Whey, a complete milk protein, is the most common base for protein powder. A typical whey powder in USDA data gives 25 g of protein per 32 g scoop for about 113 calories.

Where it wins

  • More leucine than casein or soy, per NIH
  • Blends into milk, yogurt or a smoothie
  • Can be sipped slowly when solid food is a chore

What it costs you

  • Grams per scoop vary by brand
  • Rules out anyone with a milk allergy
  • Flavored versions can add sugar

Best all-round powder

02

Casein protein powder

Milk protein, slow-digesting

Slowrelease, compared with whey

Casein is the other main protein in milk, and it digests more slowly than whey.

Where it wins

  • Complete protein, like whey
  • Releases amino acids over a longer stretch

What it costs you

  • No USDA reference value, so the label is your only figure
  • Off the table with a milk allergy

The slow-release option

03

Soy protein isolate

Plant protein, high quality

25 gprotein per ounce of isolate

Soy is one of the few plant proteins rated high quality on standard protein-quality tests.

Where it wins

  • Dairy-free, unlike whey and casein
  • 25 g of protein per ounce in USDA data
  • Works in the same shakes as whey

What it costs you

  • About 285 mg of sodium per ounce of isolate
  • Not for a soy allergy
  • Taste and texture vary widely

Strongest plant-based pick

04

Pea protein powder

Plant protein, often blended

Lowin methionine, best in a blend

Pea protein works best blended with another plant protein such as rice, or eaten alongside other protein foods.

Where it wins

  • Free of dairy and soy
  • Often sold blended with rice protein
  • Mild flavor in smoothies

What it costs you

  • No USDA reference value, so check the label
  • Lower in methionine on its own
  • Grittier texture than whey

The fallback when dairy and soy are both out

05

Egg white protein

Dried egg white powder

22.7 gprotein per ounce, dried

Dried egg white is nearly pure protein, with 22.7 g per ounce in USDA data.

Where it wins

  • Dairy-free animal protein
  • Very little fat or sugar
  • Bakes into oats or pancakes

What it costs you

  • 358 mg of sodium per ounce
  • Not suitable with an egg allergy
  • Foams if shaken too hard

Dairy-free with no plant flavor

06

Greek yogurt

Plain, nonfat or low-fat

17.3 gprotein per 6 oz cup

A 6 oz cup of plain nonfat Greek yogurt has 17.3 g of protein for about 100 calories, and the advisory names it among the low-volume protein foods to encourage.

Where it wins

  • Cold and smooth
  • No prep at all
  • Takes a scoop of whey for more protein

What it costs you

  • Flavored cups can carry added sugar
  • Not for a milk allergy

Easiest high-protein snack in the fridge

07

Cottage cheese

Low-fat, 1% milkfat

14 gprotein per 4 oz, about half a cup

Half a cup of 1% cottage cheese gives about 14 g of protein for 81 calories.

Where it wins

  • Soft, mild and quick to eat
  • Sweet or savory, with fruit or pepper
  • Low in calories for the protein

What it costs you

  • About 459 mg of sodium per 4 oz
  • Curd texture is not for everyone

Top savory pick

08

Hard-boiled eggs

One large egg

6.3 gprotein per large egg

One large hard-boiled egg has 6.3 g of protein in about 78 calories. Two make a full snack, and a batch boiled on Sunday covers the week.

Where it wins

  • Portable and portion-controlled
  • Complete protein
  • Pairs with a few crackers when you need carbs too

What it costs you

  • Less protein per serving than yogurt or tuna
  • Takes planning ahead

Best make-ahead snack

09

Kefir

Fermented milk drink

8.8 gprotein per cup

Kefir is a drinkable fermented milk with 8.8 g of protein per cup. When appetite is low, sipping is often easier than chewing.

Where it wins

  • Goes down slowly, a sip at a time
  • Doubles as fluid intake
  • Blends into a smoothie with whey

What it costs you

  • Less protein per cup than Greek yogurt
  • Choose plain to avoid added sugar

The drinkable dairy pick

10

Edamame

Shelled, cooked soybeans

9.2 gprotein per half cup

About half a cup of cooked, shelled edamame has 9.2 g of protein.

Where it wins

  • Plant protein with fiber
  • Sold frozen, ready in minutes
  • Salt to taste

What it costs you

  • The advisory suggests going easy on high-fiber foods in the first days of treatment
  • Skip it with a soy allergy

Top plant-based whole food

11

Canned tuna

Light tuna, packed in water

16.5 gprotein per 3 oz

Three ounces of water-packed light tuna gives about 16.5 g of protein for 73 calories.

Where it wins

  • Lean and shelf-stable
  • Fish is among the foods the advisory encourages
  • Mixes with Greek yogurt instead of mayonnaise

What it costs you

  • About 210 mg of sodium per 3 oz
  • The protein figure is for drained tuna, so drain it well

Most protein per calorie

12

Salmon pouch

Canned or pouch salmon

18.5 gprotein per 75 g pouch

A single-serve pouch of salmon holds about 18.5 g of protein, the easiest seafood snack to keep at work.

Where it wins

  • Seafood protein in a single serving
  • No cooking, can opener or draining
  • Eats well on crackers or cucumber

What it costs you

  • About 284 mg of sodium per pouch
  • Fattier than tuna, which some find heavy early on

Built for the desk drawer

13

String cheese

Part-skim mozzarella stick

6.7 gprotein per stick

One part-skim mozzarella stick has 6.7 g of protein in about 84 calories.

Where it wins

  • Portable, with no measuring
  • Mild flavor
  • Pairs with fruit for a mixed snack

What it costs you

  • About 198 mg of sodium per stick
  • The advisory lists hard cheeses among heavier foods some people avoid

Grab-and-go, already portioned

14

Firm tofu

Cubed, baked or blended

11-22 gprotein per half cup, by type

Half a cup of firm tofu has 11.4 to 21.8 g of protein, depending on how it is made.

Where it wins

  • Blends into smoothies without a strong taste
  • Soft texture
  • Plant protein that soy research rates as high quality

What it costs you

  • Protein varies by brand and firmness, so check the label
  • Needs seasoning or baking to be snackable

Most flexible plant protein

15

Almonds or pistachios

A one-ounce handful

6 gprotein per ounce, about 160 calories

An ounce of almonds or pistachios gives about 6 g of protein, but at roughly 160 calories it is the most calorie-dense snack here.

Where it wins

  • Shelf-stable and portable
  • Nuts are on the advisory's list of nutrient-dense protein foods
  • Needs no refrigeration

What it costs you

  • Easy to overeat straight from the bag
  • High fat can sit heavy early in treatment

Measured, not grazed

Snacks to limit while your appetite is low

The advisory suggests avoiding fatty foods in the first days of treatment, when nausea is most common, and favors fish, eggs, dairy and plant protein over red and processed meat.

  • Beef jerky has 9.4 g of protein per ounce but 506 mg of sodium.
  • Deli turkey runs 440 to 512 mg of sodium per 2 oz, and cold cuts are on the advisory’s list of heavier foods.
  • Hummus has about 2.2 g of protein per 2 tablespoons, so treat it as a dip for a protein food, not the protein itself.
  • Alcohol can worsen nausea and reflux on a GLP-1, per the advisory.

Building a day around smaller meals

Start with a small breakfast, then eat small meals every 3 to 4 hours with plenty of fluids, as the advisory suggests. The math in plain terms: Greek yogurt, a whey shake, a tuna snack, a hard-boiled egg and cottage cheese add up to about 79 g of protein before dinner.

Arbor’s GLP-1 programs pair the medication with licensed clinicians and registered-dietitian aftercare, so your protein plan can be adjusted as your appetite and dose change. Meal ideas built on the same foods are in high-protein meals on semaglutide.

When to get care now

Severe stomach pain that sometimes spreads to your back, with or without vomiting, can be a sign of pancreatitis and needs prompt medical care. Vomiting or diarrhea that keeps you from holding down fluids can lead to dehydration and kidney problems. For anything else, including a snack plan that is not working, message your Arbor clinician.

Frequently asked questions

The best Ozempic snacks pack protein into a small serving: Greek yogurt, cottage cheese, hard-boiled eggs, canned tuna or salmon, edamame and a protein shake. Ozempic is a brand of semaglutide, and the same choices apply to any GLP-1.

A 2025 joint advisory gives an absolute target of about 80 to 120 g a day. Per kilogram, the general allowance is 0.8 g a day, with 1.2 to 1.6 g/kg proposed during active weight loss. Your clinician can set yours.

Whey has more leucine than casein or soy. Among plant powders, soy is strongest and pea works best in a blend. The better powder is the one you will drink every day.

Often, yes, because a shake can be sipped slowly and drinks often go down easier than heavier foods. If nausea keeps you from drinking at all, contact your clinician.

Not as your main one. Collagen lacks the essential amino acid tryptophan, so it is classed as an incomplete protein. Use it alongside whey, soy or egg, never in place of them.

For most people the best protein powder for GLP-1 treatment is whey, at about 25 g per scoop. If you avoid dairy, choose soy isolate or a pea and rice blend.

Sources

  1. Mozaffarian D et al. Nutritional priorities to support GLP-1 therapy for obesity: a joint advisory. Am J Clin Nutr. 2025.
  2. Full text of the 2025 joint advisory, PubMed Central.
  3. Dietary supplements for exercise and athletic performance, NIH Office of Dietary Supplements.
  4. FDA 101: Dietary supplements.
  5. Boirie Y et al. Slow and fast dietary proteins differently modulate postprandial protein accretion. PNAS. 1997.
  6. Tang JE et al. Whey, casein and soy protein and muscle protein synthesis. J Appl Physiol. 2009.
  7. Gorissen SHM et al. Protein content and amino acid composition of plant-based protein isolates. Amino Acids. 2018.
  8. Herreman L et al. Comprehensive overview of the quality of plant and animal-sourced proteins. Food Sci Nutr. 2020.
  9. Paul C, Leser S, Oesser S. Collagen peptides as an incomplete protein source. Nutrients. 2019.
  10. Wegovy (semaglutide) label, DailyMed.
  11. USDA FoodData Central: protein powder, whey based (FDC 173180).
  12. USDA FoodData Central: soy protein isolate (FDC 174276).
  13. USDA FoodData Central: egg white, dried (FDC 172204).
  14. USDA FoodData Central: Greek yogurt, plain, nonfat (FDC 170894).
  15. USDA FoodData Central: cottage cheese, 1% milkfat (FDC 173417).
  16. USDA FoodData Central: egg, hard-boiled (FDC 173424).
  17. USDA FoodData Central: kefir (FDC 2705394).
  18. USDA FoodData Central: edamame, cooked (FDC 2707436).
  19. USDA FoodData Central: light tuna, canned in water (FDC 173709).
  20. USDA FoodData Central: salmon, canned (FDC 2706291).
  21. USDA FoodData Central: mozzarella, part skim (FDC 2705723).
  22. USDA FoodData Central: tofu, firm, calcium sulfate (FDC 172475).
  23. USDA FoodData Central: tofu, firm, nigari (FDC 172448).
  24. USDA FoodData Central: almonds (FDC 170567).
  25. USDA FoodData Central: pistachios, dry roasted (FDC 170185).
  26. USDA FoodData Central: beef jerky (FDC 167536).
  27. USDA FoodData Central: turkey breast, deli, low salt (FDC 174572).
  28. USDA FoodData Central: turkey breast, sliced, prepackaged (FDC 172941).
  29. USDA FoodData Central: hummus, plain (FDC 2707402).

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