Top protein snacks to keep you full and fuelled throughout the day
Peter Paumgardhen | Last update: 14th May 2025
When it comes to GLP-1 weight loss drugs, like Wegovy (Ozempic), Saxenda and Mounjaro, one common challenge is maintaining enough protein intake. Protein isn’t just for gym buffs — it’s a crucial nutrient that helps preserve muscle mass, keeps you feeling full, and gives you the energy to power through your day. For those navigating appetite changes on weight-loss treatments, ensuring you hit your protein goals is vital to staying healthy and energised.
Why protein intake matters
Muscle mass as a marker of health
Eating high protein snacks for weight loss can help preserve muscle and improve your long-term results. Muscle isn’t just about looking toned — it’s fundamental to your overall metabolic health, strength, and mobility. Losing muscle mass can slow your metabolism, make everyday activities harder, and impact your long-term health.
Challenges with GLP-1 weight loss drugs
Weight-loss drugs often reduce appetite, which is excellent for cutting down calories but it also makes it easy to skimp on essential nutrients like protein. Lower protein intake can lead to muscle loss — a setback you don’t want.
Post-weight loss drugs considerations
After stopping weight loss drugs, your appetite might return, leading to an increased risk of regaining weight. Maintaining muscle mass whilst taking weight loss drugs helps you burn more calories at rest and keeps your body strong even after your course of drugs.
High protein snacks for weight loss: practical tips to hit your goals
Fitting high protein snacks for weight loss into your day doesn’t have to mean overhauling your meal plan. Here are some practical snack ideas to keep you full and fuelled.
Quick and simple snacks
These options are ready in seconds, making them perfect for busy days:
- Greek yoghurt: High in protein and low in fat. Add a sprinkle of nuts or seeds for extra crunch.
- Boiled eggs: A classic for a reason—packed with protein, easy to prepare in bulk, and portable.
- Cottage cheese: A creamy, protein-rich snack. Add some berries for sweetness.
Protein snacks on the go
If you’re always on the move, these portable options are lifesavers:
- Protein bars: Choose ones with minimal sugar and natural ingredients.
- Jerky (dried, seasoned meat): Look for brands without added preservatives or excessive sodium.
- Mixed nuts: Combine almonds, cashews, and pumpkin seeds for a balanced snack.
Homemade favourites
Get creative in the kitchen with these DIY options:
- Hard-boiled eggs with seasoning: Paprika, cumin, or chilli flakes take them up a notch.
- Homemade protein balls: Mix oats, nut butter, protein powder, and a touch of honey for an easy, no-bake snack.
- Chickpea salad cups: Mash chickpeas with Greek yoghurt and herbs, then spoon them into lettuce wraps.
Snacks to avoid
Not all snacks are created equal. Some that seem healthy can sabotage your efforts:
- Sugary granola bars: These often contain more sugar than a candy bar. Opt for protein-specific bars instead but make sure they are high in protein and low in sugar
- Flavoured yoghurts: Many are loaded with sugar. Stick to plain Greek yoghurt and add your toppings.
- Rice cakes: Low in calories but also low in protein. Pair them with cottage cheese or almond butter for a boost.
Remember, if it looks like candy and tastes like candy, it probably is candy!
How much protein do you really need?
How much protein is enough? Experts suggest aiming for 0.8–1.2 grams of protein per kilogram of body weight daily. For example, a person weighing 70kg (154lbs) should aim for 56–84 grams of protein daily.
For a deeper dive into the science behind protein intake, check out our article: ‘How much protein do you really need?’
Let’s start a protein-powered revolution — one snack at a time!
Do you have a go-to protein-packed snack or a strategy for sneaking more protein into your day? Share your tips and tricks in our SlimrChat Chats and see what other community members recommend! Together, we can build a treasure trove of ideas to keep everyone fuelled and thriving on their weight-loss journey.