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According to the latest data published by the National Institutes of Health, approximately 42.4% of American adults struggle with obesity, while another 30.7% have body mass indexes (BMIs) in the overweight category. BMI is not a comprehensive marker of health status and it does not take into account factors like muscle mass, genetics, family history and lifestyle. That said, obesity is associated with other chronic conditions that can negatively affect quality of life, such as heart disease, diabetes and high blood pressure. Given this, consumer interest in losing weight is at an all-time high.
That’s where weight-loss medications, like the popular GLP-1 medications, come into play. However, these medications can reduce people’s appetites and have side effects (like nausea and diarrhea) that can make it more difficult to meet one’s nutritional needs. A 2024 review published in Obesity Pillars noted some nutritional concerns for those taking GLP-1 medications due to the reduced calorie and protein intake, which can make it difficult to maintain lean muscle mass while losing weight. They also found micronutrient, dietary fiber and fluid intakes were a concern due to the low food intake. With this in mind, dietitians encourage people to focus on diet adequacy when snacking while taking these medications.
We’ve spoken with two leading registered dietitians who work with patients taking weight-loss medications to understand how to snack smarter while taking these meds. Here are five nutritious snacks they recommend.
1. Plain Greek Yogurt with Berries
A 2024 review in The Lancet Diabetes & Endocrinology found that muscle loss is a major side effect from taking weight-loss medications like GLP-1s, which makes getting adequate protein in during snack time essential. Samantha Cassetty, M.S., RD, a nutrition expert and founder of Sam’s Plate, shares, “It’s crucial to get adequate protein—about 1.2 to 1.5 grams of protein per kilogram of your ideal body weight—per day while taking a GLP-1 [medication].” Pairing a source protein like Greek yogurt with a high-fiber fruit can not only help protect muscle mass, but also keep your digestive system running smoothly.
A 5-ounce container of low-fat plain Greek yogurt packs roughly 16 grams of protein, making it a high-protein snack option. Pairing it with fruit, like berries, which pack 3 grams of filling fiber per serving, is a great choice to help you feel full and satisfied for longer. Plus, the fruit adds natural sweetness to the plain yogurt without any added sugars. Cassetty adds, “Berries also provide antioxidants, essential vitamins and soluble and insoluble fiber. Soluble fiber is especially helpful, as it can improve both constipation and diarrhea, which are common side effects of these meds.”
Try this Greek Yogurt with Strawberries recipe to reap the benefits.
2. Sliced Pear with Low-Fat Cottage Cheese
Jaclyn London, M.S., RD, CDN, a nutrition consultant and author of Dressing on the Side, recommends snacking on cottage cheese because of its high protein content. In fact, a ½-cup serving of low-fat cottage cheese packs 12 grams of protein in just 90 calories. Dairy foods like cottage cheese and Greek yogurt also pack calcium, potassium and magnesium, which can help folks taking weight-loss medications meet their nutritional needs with a reduced appetite.
Pairing cottage cheese with a high-fiber fruit, like pears, which offer 5 grams of filling fiber, is a great combo to stabilize blood sugar levels and promote satiety. Plus, dietary fiber is also a nutrient of public health concern, so this snack offers three important nutrients most Americans aren’t getting enough of.
London adds, “The pear-and-dairy combo is an underrated one, since pears not only pack fiber, but can also contribute to your daily hydration goals since they have a high water content.”
3. Walnuts & Apple Slices
While the jury is still out on the nutrients that patients taking weight-loss medications are deficient in, scientists speculate that overall diet quality is low, which makes it important to prioritize nutrient-dense foods. Cassetty shares, “Given that people on GLP-1s have a reduced appetite, it’s helpful to emphasize foods that enhance diet quality, such as walnuts. Compared to other nuts, walnuts are significantly higher in plant-based omega-3 fatty acids, and they also supply protein, fiber, magnesium and polyphenol antioxidants. Eating them with some apple slices offers more fiber and nutrition.”
For instance, a 1-ounce serving of walnuts provides approximately 4 grams of protein, 2 grams of fiber, and more than 16 grams of unsaturated, heart-healthy fats. Pairing them with a medium apple amps up the dietary fiber to 6 total grams and gives the snack just around 300 calories. But pairing walnuts with other fruits like banana or pear are other great options for a healthy, high-fiber snack as well.
4. Rotisserie Chicken, Hummus & Veggie Cups
London writes, “I’m a big proponent of rotisserie chicken for people starting weight-loss medications because it requires minimal effort when you don’t feel like cooking. Plus, it’s typically well-tolerated (as long as you remove the skin) and also has a neutral flavor and is naturally lower in sodium compared to other deli meats.”
For example, a 2-ounce serving of rotisserie chicken packs just 80 calories and 16 grams of protein, making it a high-protein, low-calorie snack option. Since it lacks fiber, London recommends pairing the chicken with additional vegetables and hummus to prioritize protein, fiber and micronutrients.
Think outside the box and try EatingWell’s 3-Ingredient Apple, Rotisserie Chicken & Brie Bites for a fun twist, too!
5. Fruit, Vegetable & Protein Smoothie
Remember, fluid intake is often lacking in those taking weight-loss medications, so optimizing nutrient intake with fluids can be a win-win. Cassetty shares, “Smoothies are one of my favorite snacks because they pack so much nutrition and they help with hydration. Blending fruits and veggies also can make them easier to digest, which may be helpful if you’re experiencing common weight-loss medication side effects like diarrhea.”
Add a source of protein, like Greek yogurt, tofu or protein powder, to help make your smoothie satisfying and nourishing. Consider tossing in a neutral veggie like riced cauliflower or a leafy green to increase the micronutrients and fiber it contains. Plus, adding in a sweet fruit, like frozen banana, mango or even dried fruit like prunes or dates provides more nutrition with a natural touch of sweetness.
Not sure where to start? Consider checking out our dietitian picks of the best and worst smoothie ingredients.
The Bottom Line
Nutrition experts recommend prioritizing protein and fiber when choosing snacks while taking weight-loss medications. This not only helps to increase satiety with your snack, but may also help optimize nutrient intakes in your diet when appetite is lower. For example, dynamic combos like Greek yogurt with berries, cottage cheese and pears, and protein-packed fruit-and-veggie smoothies are balanced, higher-protein snack options. Plus, “Learning to find snack combinations that not only fill you up but also satisfy you is key to lasting, long-term healthy weight maintenance,” shares London.