5 High Protein Snacks and Meals to Try While on a Glp-1
5 High Protein Snacks and Meals to Try While on a GLP-1 is a easy American recipe that serves 1. 790 calories per serving. Recipe by PatientsLikeMe on YouTube.
Prep: 7 min | Cook: 10 min | Total: 25 min
Cost: $10.56 total, $10.56 per serving
Ingredients
- 1 cup Plain Organic Greek Yogurt (full‑fat, unsweetened)
- 1 scoop Protein Powder (whey or plant‑based, approx. 30 g)
- 8 oz Milk or Water (use milk for extra protein/calories or water for lower calories)
- 3 pieces Large Eggs (room temperature)
- 1 tbsp Olive Oil (for cooking the omelette)
- to taste Salt
- to taste Black Pepper
- 1 cup Frozen Edamame (in pods) (thawed briefly for easier handling)
- 1 can (5 oz) Canned Tuna in Water (drained)
Instructions
Serve Greek Yogurt
Spoon the plain organic Greek yogurt into a small bowl and enjoy as‑is or top with a pinch of salt if desired.
Time: PT1M
Prepare Protein Shake
Add one scoop of protein powder and 8 oz of milk or water into the shaker bottle, close tightly, and shake vigorously for 20‑30 seconds until smooth.
Time: PT2M
Make Egg Omelette
Crack the three eggs into a mixing bowl, add a pinch of salt and pepper, and whisk until fully blended. Heat 1 tbsp olive oil in a non‑stick skillet over medium heat (≈350°F). Pour the eggs into the pan, let set for 30 seconds, then gently lift edges with a spatula and tilt the pan to let uncooked egg flow underneath. Cook for another 2‑3 minutes until the omelette is firm but still slightly moist, then fold and slide onto a plate.
Time: PT5M
Temperature: 350°F
Steam Edamame
Bring about 1 inch of water to a boil in a pot fitted with a steamer basket. Add the frozen edamame pods, cover, and steam for 5‑6 minutes until tender. Remove, sprinkle with salt, and serve.
Time: PT6M
Temperature: 212°F
Open and Drain Tuna
Using a can opener, open the tuna can, drain the water completely, and transfer the tuna to a small bowl. Flake with a fork and season with a pinch of salt and pepper if desired.
Time: PT1M
Nutrition Facts
- Calories
- 790
- Protein
- 101 g
- Carbohydrates
- 45 g
- Fat
- 28 g
- Fiber
- 10 g
Dietary info: High‑Protein, Gluten‑Free, Low‑Carb, Pescatarian‑Friendly
Allergens: Dairy, Eggs, Soy, Fish
Ingredient Substitutions
- Instead of Plain Organic Greek Yogurt: Plain Skyr, Plain Low‑Fat Yogurt
- Instead of Protein Powder: Collagen peptides, Pea protein powder
- Instead of Milk or Water: Almond milk, Soy milk
- Instead of Large Eggs: Egg whites only, Liquid egg substitute
- Instead of Olive Oil: Canola oil, Butter
- Instead of Salt: Sea salt, Kosher salt
- Instead of Black Pepper: White pepper, Paprika
- Instead of Frozen Edamame (in pods): Shelled edamame, Green peas
- Instead of Canned Tuna in Water: Canned salmon, Cooked chicken breast
Equipment Needed
- Mixing Bowl
- Whisk or Fork
- Skillet (non‑stick)
- Pot with Steamer Basket or Colander
- Measuring Cup
- Protein Shaker Bottle
- Spatula
- Can Opener
Critical Steps — Do Not Skip
- Cooking the egg omelette without over‑cooking
- Steaming edamame to the correct tenderness
- Draining canned tuna thoroughly
Chef Tips from the Video
- For extra flavor, stir a teaspoon of fresh herbs (e.g., dill or chives) into the Greek yogurt.
- Add a dash of hot sauce to the omelette for a spicy kick.
- Sprinkle toasted sesame seeds on the edamame for added texture.
Troubleshooting
Omelette sticks to the pan
Ensure the skillet is well‑oiled and pre‑heated; use a non‑stick pan.
Edamame is mushy
Reduce steaming time to 4‑5 minutes and keep the lid slightly ajar to let excess steam escape.
Protein shake is gritty
Shake longer or blend; make sure the powder is fully dissolved before adding extra liquid.
Storage
Refrigerator: Greek yogurt, cooked omelette, steamed edamame, and drained tuna can be stored in airtight containers for up to 3 days.
Freezer: Protein powder and uncooked frozen edamame can be kept indefinitely; cooked omelette can be frozen for up to 1 month.
Room temperature: Protein shaker bottle with powder can sit at room temperature; avoid leaving cooked eggs out longer than 2 hours.
Make-Ahead Tips
- Portion Greek yogurt into individual containers for the week.
- Prepare the omelette in advance, slice, and store in the fridge; reheat briefly in a microwave.
- Steam a larger batch of edamame and keep refrigerated; serve cold or re‑heat quickly.
Frequently Asked Questions
What is the cultural significance and history of high‑protein snack packs in American health‑focused cuisine?
In the United States, high‑protein snack packs have become popular among fitness enthusiasts, athletes, and people following medical diets such as GLP‑1 therapy. They reflect a modern shift toward convenience, nutrient density, and muscle‑preserving eating patterns.
How does the YouTube channel PatientsLikeMe approach high‑protein snack recommendations compared to other health‑focused channels?
PatientsLikeMe emphasizes evidence‑based nutrition tailored to specific medical treatments like GLP‑1 agonists, providing concise, science‑backed snack ideas. Other channels may focus more on taste or trendiness, whereas PatientsLikeMe prioritizes protein content and muscle‑mass preservation.
What does the YouTube channel PatientsLikeMe specialize in?
The YouTube channel PatientsLikeMe specializes in patient‑centered health education, offering practical advice on managing chronic conditions, medication side‑effects, and nutrition strategies such as high‑protein snack options for GLP‑1 users.
What are the most common mistakes to avoid when making the egg omelette in this high‑protein snack pack?
Common mistakes include over‑cooking the eggs, which makes the omelette rubbery, and using insufficient oil, causing sticking. Cook over medium heat, lift the edges gently, and remove from the pan while still slightly soft.
Why does this snack pack recipe use plain Greek yogurt instead of flavored varieties?
Plain Greek yogurt provides the highest protein per serving without added sugars or artificial flavors, aligning with the goal of maximizing protein intake while keeping carbs low for GLP‑1 diet users.
Can I prepare the high‑protein snack pack ahead of time and how should I store each component?
Yes. Store Greek yogurt, cooked omelette, steamed edamame, and drained tuna in separate airtight containers in the refrigerator for up to three days. The protein shake can be mixed fresh or pre‑measured with powder and liquid kept chilled.
What texture and appearance should I look for when steaming edamame for this snack?
The edamame pods should be bright green, tender yet still firm to the bite, and the beans inside should be fully cooked but not mushy. Over‑steaming will cause a dull color and soft texture.
How much protein does each snack in the pack provide, and why is this important for GLP‑1 users?
Greek yogurt (16 g), protein shake (24 g), three‑egg omelette (18 g), edamame (18 g), and canned tuna (25 g) together deliver over 100 g of protein. High protein helps preserve lean muscle mass, which can be lost when appetite is reduced by GLP‑1 medications.
What traditional regional variations exist for high‑protein snack options in American cuisine?
American high‑protein snacks vary by region: the South favors boiled eggs and cheese, the West embraces plant‑based edamame and tofu, while the Midwest often includes dairy‑rich options like cottage cheese and Greek yogurt. This snack pack blends several regional influences into a balanced lineup.
What are acceptable substitutes for the canned tuna if I have a fish allergy?
If you are allergic to fish, replace canned tuna with canned chicken breast, cooked lentils, or a plant‑based tuna alternative made from soy or pea protein, keeping the protein content high while avoiding fish allergens.
Last updated: August 14, 2026
