30 High-Protein Snacks Under 200 Calories for GLP-1 Patients

1. Greek Yogurt (Plain, Nonfat) — 3/4 cup

130 cal | 17g protein | 7g carbs | 0g fat

The GLP-1 patient's best friend. Cold, easy to eat, high protein. Add a sprinkle of cinnamon or a few berries if you want variety. Fage 0% and Chobani are top picks.

2. Cottage Cheese + Everything Bagel Seasoning — 1/2 cup

110 cal | 14g protein | 5g carbs | 2.5g fat

Savory snack that hits differently on GLP-1. Good Cultures and Daisy are smooth brands that do not have the lumpy texture some people dislike.

3. Deli Turkey Roll-Ups — 3 oz turkey + mustard

90 cal | 16g protein | 2g carbs | 1.5g fat

Roll sliced turkey around a pickle spear or cheese stick. Zero cooking. Applegate and Boar's Head are lower sodium options.

4. String Cheese — 2 sticks

160 cal | 14g protein | 2g carbs | 10g fat

The perfect on-the-go protein. Keep a pack in your bag. Light versions have fewer calories if you prefer.

5. Premier Protein Shake — 1 bottle (11 oz)

160 cal | 30g protein | 5g carbs | 3g fat

When chewing sounds impossible. Caramel and cafe latte flavors are crowd favorites. Serve ice cold for best taste.

6. Built Bar — 1 bar

130 cal | 17g protein | 15g carbs | 3g fat

Softer texture than most protein bars, which matters when your stomach is sensitive. Coconut and salted caramel are top flavors.

7. Beef or Turkey Jerky — 1 oz

80 cal | 13g protein | 3g carbs | 1g fat

Look for brands with under 5g sugar per serving. Country Archer and Chomps are clean options. Chewing slowly helps digestion.

8. Babybel Cheese — 2 rounds

140 cal | 10g protein | 0g carbs | 12g fat

Individually wrapped, shelf-stable for hours. Toss in your bag for emergencies. The Light version drops to 100 cal for 2.

9. Chomps Meat Sticks — 2 sticks

140 cal | 18g protein | 2g carbs | 8g fat

Whole30 approved, grass-fed, no junk. Italian style and original beef are the best flavors. Great desk snack.

10. Siggi's Skyr — 1 container (5.3 oz)

120 cal | 15g protein | 11g carbs | 0g fat

Icelandic-style yogurt with thicker texture and lower sugar than regular Greek yogurt. Vanilla is a safe flavor that appeals to most GLP-1 patients.

11. Hard-Boiled Eggs — 2 eggs

140 cal | 12g protein | 1g carbs | 10g fat

Batch cook on Sunday, grab all week. Sprinkle with everything bagel seasoning or hot sauce. Pre-peeled bags from Costco save time.

12. Tuna Salad on Cucumber — 1/2 can tuna + 3 cucumber rounds

130 cal | 18g protein | 3g carbs | 4g fat

Mix tuna with 1 tbsp Greek yogurt, lemon, salt. Spoon onto thick-cut cucumber. Fresh and light.

13. Edamame — 3/4 cup shelled

130 cal | 12g protein | 9g carbs | 5g fat

Microwave from frozen in 3 minutes. Sprinkle with sea salt or chili flakes. Plant-based protein that is gentle on the stomach.

14. Apple Slices + 1 tbsp Peanut Butter

190 cal | 10g protein | 22g carbs | 8g fat

Use PB2 powdered peanut butter to drop this to 140 cal with 12g protein. The crunch-to-creaminess ratio is satisfying.

15. Egg White Bites (Starbucks copycat) — 2 bites

170 cal | 13g protein | 9g carbs | 8g fat

Blend 4 egg whites + 1 oz feta + red pepper. Pour into silicone muffin molds. Bake at 350F for 20 min. Makes 4 bites. Reheat in microwave.

16. Protein Pudding — 1 serving

150 cal | 25g protein | 6g carbs | 2g fat

Mix 1 scoop chocolate protein powder + 1/3 cup Greek yogurt + enough almond milk to thin. Refrigerate 30 min. Tastes like chocolate mousse.

17. Turkey and Cheese Pinwheels — 3 pinwheels

180 cal | 16g protein | 10g carbs | 8g fat

Lay a small tortilla flat, spread cream cheese, layer turkey and cheese, roll tight, slice into pinwheels. Batch prep and refrigerate.

18. Ricotta Toast — 1 slice

180 cal | 12g protein | 16g carbs | 7g fat

Toast thin bread, spread 1/4 cup part-skim ricotta, drizzle honey, pinch salt. Sweet-savory combo that works when nothing else appeals.

19. Smoked Salmon on Crackers — 2 oz salmon + 4 crackers

170 cal | 14g protein | 12g carbs | 6g fat

Top crackers with cream cheese and smoked salmon. Add capers if you like. Feels fancy, takes 2 minutes.

20. Bone Broth Cup — 1.5 cups

60 cal | 12g protein | 0g carbs | 0g fat

Heat and sip. The lowest calorie protein source on this list. Ideal for injection day or when nausea is present. See our bone broth guide.

21. Frozen Greek Yogurt Bar (Yasso) — 1 bar

100 cal | 5g protein | 15g carbs | 2g fat

Not the highest protein, but the cold, sweet profile is one of the few things that appeals during intense appetite suppression. Pair with a string cheese to boost protein.

22. Protein Smoothie Mini — 8 oz

180 cal | 28g protein | 12g carbs | 2g fat

1 scoop protein powder + 1/2 banana + ice + almond milk. Blend small. Sip slowly over 30 minutes. See more smoothie recipes.

23. Chocolate Protein Mug Cake — 1 serving

160 cal | 22g protein | 10g carbs | 3g fat

1 scoop chocolate protein powder + 1 egg white + 2 tbsp almond milk + pinch baking powder. Microwave 90 seconds. Top with 1 tbsp Greek yogurt.

24. Cottage Cheese with Berries and Honey — 1/2 cup

150 cal | 14g protein | 16g carbs | 2g fat

The sweet version of #2. Drizzle 1 tsp honey over cottage cheese, add 1/4 cup berries. Small-curd cottage cheese works best here.

25. Protein Ice Cream — 1/2 cup

140 cal | 10g protein | 18g carbs | 3g fat

Halo Top, Enlightened, or Nick's. The cold and sweet combination works when warm food does not. See our full dessert guide.

26. Mini Turkey Meatballs — 4 meatballs

160 cal | 18g protein | 4g carbs | 6g fat

Batch cook 20+ on Sunday. Freeze individually. Microwave 3 at a time. Dip in marinara or mustard.

27. Shrimp Cocktail — 8 large shrimp

120 cal | 22g protein | 4g carbs | 1g fat

Buy pre-cooked frozen shrimp. Thaw under cold water in 5 minutes. Dip in cocktail sauce. One of the highest protein-per-calorie snacks on this list.

28. Crunchy Chickpea Snack (Biena) — 1/3 cup

130 cal | 10g protein | 16g carbs | 4g fat

Roasted chickpeas are crunchy and satisfying. Sea salt and ranch flavors are best. Plant-based protein option.

29. Miso Soup with Tofu — 1 cup

80 cal | 10g protein | 6g carbs | 2g fat

Instant miso packets plus silken tofu cubes. Warm, soothing, and gentle on the stomach. Add scallions for flavor.

30. Deli Chicken + Guacamole Cups — 2 oz chicken + 1 mini cup guac

170 cal | 14g protein | 6g carbs | 10g fat

Wrap deli chicken around mini guacamole cups (Wholly Guacamole or Good Foods). The healthy fats help with satiety.