No food is banned here. Snacking isn't about willpower. It's about picking snacks that actually fill you up, and enjoying them. That matters even more on a GLP-1, when you may not have much room, so it helps if a snack brings something with it: protein, fibre or water.
Quick answer: the most filling snacks are high in protein, fibre or water. Think Greek yogurt, berries, veg sticks with a dip, air-popped popcorn, edamame or a boiled egg. And if you fancy crisps, chocolate or biscuits, have them: there are more ideas below for days you'd like a change.
What makes a snack filling
Three things make a snack filling: protein, fibre and water. A snack with protein or fibre tells your body you've eaten. A quick sugary one on its own tends to wear off fast, and you're hungry again soon. So the aim isn't just "low calorie", it's "actually satisfying". Enjoyment counts too: a snack you like is more satisfying than one you're putting up with.
Snacks that fill you up
Filling and fresh
- Greek yogurt: high protein, thick and creamy. Add berries.
- Berries and other fresh fruit: water and fibre. See the fruit tier list.
- Veg sticks with a dip: carrot, pepper, cucumber with salsa or hummus.
- Air-popped popcorn: a big bowl with real crunch.
- Edamame: protein and fibre, surprisingly filling.
- A boiled egg: protein and staying power.
- A small tin of tuna or a few prawns: plenty of protein in a small portion.
Handy and satisfying
- Rice cakes or oatcakes with nut butter or cheese.
- A piece of fruit with a few nuts for staying power.
- A couple of squares of dark chocolate: rich, with less sugar than milk chocolate.
- A milky coffee or hot chocolate: warm, comforting and slow to drink.
More ideas for the same craving
None of these replace the foods you love. If you want crisps, have crisps. These are other options for the same craving, for days you'd like a change or something more filling.
| If you fancy | Also try | What it brings |
|---|---|---|
| Something crunchy and salty | Air-popped popcorn, or veg sticks with hummus | The crunch, plus some fibre |
| Chocolate | A couple of squares of dark chocolate | A rich taste, with less sugar |
| Something cold and creamy | Greek yogurt with frozen berries | Creamy, with protein and fibre |
| Something sweet with a cup of tea | Oatcakes or a couple of dates | More fibre, slower energy |
| Something fizzy | Sparkling water with lime | The fizz without the sugar |
Mix and match, and keep the foods you love in the mix too.
Less filling than they look
Some snacks with a healthy image are less filling than you might expect: granola and cereal bars, dried fruit (the water has gone) and smoothies (drinking fruit tends to fill you up less than eating it). None of them are off-limits. If you'd like a snack to keep you going until your next meal, adding some protein, like a yogurt or a few nuts, helps.
If you like numbers
Numbers are optional, and you don't need them to snack well. If they help you, 0% Greek yogurt is around 55 calories per 100g, a big bowl of air-popped popcorn around 100 and a boiled egg about 70. You can type any snack into the free macro counter to see its protein, fibre and calories.
Try the free macro counterFAQs
What is the most filling low calorie snack?
Ones with protein. Greek yogurt, a boiled egg, edamame or tuna tend to keep you fuller for longer than a sugary snack on its own.
Is popcorn good for weight loss?
Air-popped popcorn is a good, filling snack: a big bowl, with real crunch and some fibre. Cinema and toffee popcorn are richer and sweeter, which is fine when that's what you fancy.
What is a good late-night snack?
Something small with a little protein, like Greek yogurt with berries or a small bowl of edamame, can settle hunger before bed.
