Some days, lunch just won’t go down. Your stomach feels full from early on, the smell of food bothers you and you’d rather skip the meal. On treatment with a GLP-1 medication, days like this are common, especially at the start. That’s when small snacks become important: they help keep up the day’s protein without asking for a full plate.

In this article, you’ll find protein snack ideas designed for low-appetite days, using foods that are easy to find and prepare.

Why snacks help

An advisory published in 2025 by American nutrition and obesity societies listed adequate protein, together with strength training, among the priorities for people on GLP-1 treatment, because of its role in preserving lean mass.

When main meals get smaller, snacks become a way to round out the day. A 2018 review on the topic suggests that spreading protein across several meals throughout the day helps the body use it to maintain and build muscle. In other words, small portions spread out can work well.

And an expert consensus published in 2023 on managing the gastrointestinal effects of these medications suggests exactly that: smaller portions, more often through the day, eating slowly and stopping when you’re satisfied.

The ideal amount of protein varies from person to person and depends on your weight, age, routine and health. People with kidney disease, for example, may have different recommendations. The right target for you should be set with your doctor or dietitian.

What makes a good snack for these days

It has a protein source. Eggs, yogurt, cheese, chicken, tuna, legumes.
It’s small. A few spoonfuls or a few bites still count.
It’s easy to eat. Soft texture, cold or room temperature, no strong smell.
It’s ready or nearly ready. On queasy days, nobody wants to cook.

Cold, light ideas

Many people find cold, creamy foods go down better on queasy days:

Plain yogurt, on its own or with chopped fruit.
Ricotta or cottage cheese with a piece of toast or a plain cracker.
A milk and fruit smoothie, sipped over half an hour.
Cubes of fresh white cheese with a few grapes or apple slices.
Chia pudding made with milk or yogurt, prepared the night before.

Egg ideas

Eggs are practical and versatile. According to the Brazilian Food Composition Table (TACO), 100 g of whole boiled chicken egg have about 13.3 g of protein.

A hard-boiled egg kept in the fridge, ready to eat.
Quick scrambled eggs on a small roll or in a tapioca crepe.
Baked mini omelets in a muffin tin, which you can make several at a time and store.

Savory ideas for when you feel like it

Shredded chicken in a small roll or a tapioca crepe. According to TACO, 100 g of grilled skinless chicken breast have about 32 g of protein.
Canned tuna or sardines on toast.
Chickpea spread with carrot or cucumber sticks.
A cup of bean broth, warm or at room temperature.
Peanuts or nuts, in small amounts.

Keep everything within reach

On low-appetite days, you’re much more likely to eat something when the snack is already ready. Some ways to get organized:

Boil eggs at the start of the week.
Shred chicken and store it in small containers.
Portion yogurt with fruit into small cups.
Keep pantry options, like canned tuna, peanuts and plain crackers, for when the fridge is empty.
Carry a snack in your bag when you’ll be out for many hours.

How to eat when you’re not very hungry

Start with the protein. If you can only eat a little, make it the part with the egg, yogurt or chicken.
Eat slowly, in small bites.
Stop when you’re satisfied, without forcing it.
Don’t lie down right after eating.
Drink water between snacks, in small sips.

If your low appetite comes with frequent vomiting, trouble keeping fluids down or weight loss that worries you, talk with your doctor.

Tracking helps

Writing down your snacks for a few days often shows how much they add up by the end of the day. It also helps you find which options go down best on hard days, useful information for you and for the team following your treatment.

A small snack, repeated a few times a day, can make more of a difference than a big meal that won’t go down.

Sources

Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: a joint Advisory. American Journal of Clinical Nutrition, 2025.
Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition, 2018.
Gorgojo-Martínez JJ, et al. Clinical Recommendations to Manage Gastrointestinal Adverse Events in Patients Treated with Glp-1 Receptor Agonists: A Multidisciplinary Expert Consensus. Journal of Clinical Medicine, 2023.
Center for Studies and Research in Food (NEPA/Unicamp). Brazilian Food Composition Table (TACO). 4th edition, 2011.

Protein snacks for low-appetite days