These vegetarian and vegan snacks for GLP-1 medication users provide important nutrients like protein, fiber, complex carbohydrates, and are lower in fat. Nutrient dense foods are especially important if eating less than usual.
GLP-1 medications have become a popular method of losing weight and controlling other conditions, such as diabetes. They can be effective, although some people experience side effects, especially when starting the medication or when the dose is increased.
Gastrointestinal side effects, such as nausea, constipation, heartburn, diarrhea, and bloating can occur. Smart food choices, like small frequent meals, may help – a comprehensive approach to individualized care for people with obesity is best.
This post includes quick plant-based ideas and recipes, with an emphasis on whole foods. A lot of what you will find online is not vegetarian or vegan, so I wanted to share these ideas to help you find ideas of what to eat. Some people may benefit from protein supplements like powders, bars, and drinks also.
Drinking enough fluid is important when adding fiber – plus adding fiber gradually.
Nutrition in Plant-Based Proteins
Plant protein choices are terrific choices because they have fiber and phytonutrients, and a variety of essential nutrients like potassium and magnesium. They are cholesterol free and usually low in total and saturated fat.
Avocados and nuts are unusual for plant protein sources as they are relatively high in fat, although they have monounsaturated fat, which is a beneficial choice.
Plant foods don’t naturally contain vitamin B-12 except in nutritional yeast and fortified foods – a supplements may be needed for this vitamin. And not many foods contain Vitamin D – look for fortified plant milk and cereals plus ask your doctor about your blood levels and if you should take a supplement.
If you are considering GLP-1 medications, please discuss this with your primary care physician to make an informed decision. Then, meet with a Registered Dietitian Nutritionist for an individualized plan to help you with your weight loss journey. You can then find out the best range of protein to meet your needs, help you maintain your muscle mass (plus exercise is important for this too!).
Snacking Strategies
Plan ahead: make a shopping list, get your groceries, and organize your snacks. Take some to work with you or when you’ll be out for a few hours.
Sometimes people are not hungry in the morning or for much of the day on these medications. It’s a good idea to try to at least have small meals and snacks spread out through the day. Consider setting reminders on your phone to remember to eat.
Ideas for Vegan Snacks for GLP-1 Users
I suggest clients include a higher protein item at each meal and snack – plus something high in fiber, like a fruit, vegetable, legume, or whole grain.
On the Go – Convenient Snacks
- Nuts like almonds, walnuts, or peanuts. A serving is an ounce. Plus fruit, like a small apple.
- Roasted chickpeas or edamame plus bell pepper strips or baby carrots.
- High protein vegan Greek yogurt. Check labels for one that’s low in fat and added sugar. Add berries or slices banana, chopped nuts, or sprouted buckwheat.
Snacks that Need a Little Prep
Smoothies: here are some vegan recipes: make them with soy milk for more protein:
- Half of an avocado with lemon or lime juice on based tortilla chips or whole grain crackers, or a slice of whole grain toast.
- Whole grain cereal with soy milk.
- Cooked edamame.
- Chia pudding made with chia seeds, soy milk, fruit, and a little maple syrup (make ahead and let this sit in the refrigerator overnight).
- Bean salad, like this recipe:
Half of an avocado with lemon or lime juice on based tortilla chips or whole grain crackers, or a slice of whole grain toast.
Home cooked:
Small corn tortilla cooked with mashed beans and salsa, or this Smash Taco made with TVP (textured vegetable protein):
Vegetarian Snack Ideas
In addition to the above vegan options, consider these:
- A hard-boiled egg and a kiwi, or fruit of your choice.
- An ounce of reduced-fat cheddar cheese with 4 Triscuits.
- I have not tried this but Fairlife milk is a popular choice. One cup contains 13 grams of protein – look for the 2% milk option for a lower fat option.
- Greek yogurt (check the labels for reduced fat or fat free, low in added sugar) and berries
- Low fat cottage cheese ½ cup with grapes or berries
- A handful of almonds with a Babybel cheese.
Home Cooked
- A mini-pancake made with high-protein pancake mix plus Greek yogurt or sliced banana.
- “Egg bites”: cook with vegetables, herbs, seasoning, and egg whites or egg whites plus whole eggs.
- A mini pizza bagel: use whole wheat mini bagels and part-skim mozzarella cheese.
Personalized Nutrition Help
Looking for nutrition support that fits real life? I offer online nutrition counseling through Nourish focused on everyday eating, cultural food traditions, and realistic routines. Telehealth sessions are from the convenience of your home, with guidance you can actually use.
94% of patients have insurance coverage for visits!
Looking for more info? I will share ideas for breakfasts lunch, and dinner in separate posts soon.
References
Mozaffarian, D., Agarwal, M., Aggarwal, M., Alexander, L., Apovian, C. M., Bindlish, S., Bonnet, J., Butsch, W. S., Christensen, S., Gianos, E., Gulati, M., Gupta, A., Horn, D., Kane, R. M., Saluja, J., Sannidhi, D., Fatima Cody, S., & Callahan, E. A. (2025). Nutritional Priorities to Support GLP-1 Therapy for Obesity: A Joint Advisory From the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and the Obesity Society. American journal of lifestyle medicine, 15598276251344827. Advance online publication. https://doi.org/10.1177/15598276251344827.
Thomsen, R. W., Mailhac, A., Løhde, J. B., & Pottegård, A. (2025). Real-world evidence on the utilization, clinical and comparative effectiveness, and adverse effects of newer GLP-1RA-based weight-loss therapies. Diabetes, obesity & metabolism, 27 Suppl 2(Suppl 2), 66–88. https://doi.org/10.1111/dom.16364
