With so many people and guests of our wellness retreat taking a GLP-1 medication, we thought we would introduce some nutrition recommendations and healthy snack ideas to help ensure the best support possible while on this journey. A well-balanced diet is essential for those following a GLP-1 lifestyle. Since GLP-1 receptor agonists help regulate blood sugar and appetite, it’s important to focus on protein-rich, whole-food snacks that support stable blood sugar levels and sustained energy.

When choosing snacks, key factors to consider include:

High-quality protein to support muscle maintenance and satiety
Protein is essential for preserving muscle mass, especially during weight loss. It also helps keep you fuller for longer by slowing digestion and stabilizing blood sugar. High-quality protein sources include lean meats, eggs, dairy, legumes, and nuts, all of which provide essential amino acids for muscle repair and overall health.
Fresh, whole foods instead of processed options
Whole foods are rich in vitamins, minerals, and fiber, while processed foods often contain added sugars, unhealthy fats, and preservatives that can disrupt blood sugar balance. Prioritizing fruits, vegetables, nuts, seeds, lean proteins, and healthy fats ensures that your snacks support overall wellness and provide sustained energy without unnecessary additives.
A healthy balance of macronutrients (protein, healthy fats, and fiber-rich carbs)
A well-balanced snack includes protein for satiety, healthy fats for sustained energy, and fiber-rich carbohydrates for digestive health. Combining these macronutrients helps prevent blood sugar spikes and crashes, keeping hunger and energy levels steady. For example, pairing protein with fiber-rich vegetables and a source of healthy fat can create a nutrient-dense, satisfying snack.
Colorful food choices to ensure a variety of nutrients
Eating a variety of colorful foods helps provide a broad spectrum of vitamins, minerals, and antioxidants that support immune function, digestion, and overall health. For instance, red bell peppers are high in vitamin C, leafy greens provide folate and iron, and blueberries offer powerful antioxidants. Aim to include a mix of colors in your snacks to maximize nutrient intake.

Additionally, GLP-1-friendly snacks are best if they meet these criteria in order to help manage blood sugar and manage hunger:

Corn-free
Sugar-free
Gluten-free
Low-glycemic

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Here are 10 delicious and satisfying snacks that align with these principles:

1. Hard-Boiled Eggs with Avocado

2 hard-boiled eggs + 1/4 medium avocado
~200 calories, 14g protein, 14g fat, 2g carbs

2. Greek Yogurt with Chia Seeds and Walnuts

3/4 cup plain Greek yogurt + 1 tsp chia seeds + 1 tbsp walnuts
~200 calories, 18g protein, 9g fat, 9g carbs

3. Cottage Cheese with Cucumber and Hemp Seeds

1/2 cup cottage cheese + 1/4 cup cucumber slices + 1 tsp hemp seeds
~200 calories, 17g protein, 9g fat, 6g carbs

4. Smoked Salmon with Sliced Bell Peppers

2 oz smoked salmon + 1/2 cup sliced bell peppers
~190 calories, 16g protein, 9g fat, 4g carbs

5. Turkey and Avocado Roll-Ups

3 slices nitrate-free turkey + 1/4 medium avocado
~200 calories, 20g protein, 10g fat, 2g carbs

6. Almond Butter with Celery Sticks

1 tbsp almond butter + 2 medium celery sticks
~195 calories, 5g protein, 17g fat, 5g carbs

7. Edamame with Sea Salt and Olive Oil

1/2 cup edamame (shelled) + 1/2 tsp olive oil + pinch of sea salt
~200 calories, 16g protein, 10g fat, 8g carbs

8. Chicken Salad with Olive Oil and Herbs

2.5 oz shredded chicken + 1/2 tsp olive oil + fresh herbs
~200 calories, 26g protein, 9g fat, 1g carbs

9. Hummus with Cherry Tomatoes and Radishes

3 tbsp hummus + 1/2 cup cherry tomatoes + 1/4 cup sliced radishes
~190 calories, 8g protein, 12g fat, 14g carbs

10. Macadamia Nuts and Blueberries

10 macadamia nuts + 1/4 cup blueberries
~200 calories, 3g protein, 20g fat, 6g carbs

Choosing high-protein, whole-food snacks that are low in sugar and refined carbohydrates can support blood sugar stability, sustained energy, and satiety—all crucial factors in a GLP-1-friendly diet. By prioritizing fresh, colorful, and nutrient-dense foods, you can ensure optimal health while aligning with your wellness goals.