The Best Protein Supplements & Snacks

The 100g Protein Club: My Fave Snacks and Supplements for GLP-1 Success

If you’re anything like me, you know hitting that protein goal is the non-negotiable step in this entire weight loss journey. Protein isn’t just a “diet” thing—it’s the critical fuel that manages your appetite, protects your hard-earned muscle, and keeps you feeling satisfied.

This is your guide to getting it done.

I share the exact sources I rely on daily to consistently hit my protein minimum (calculate your personal protein goals here). These snacks and supplements are key to avoiding hunger and making the journey sustainable. Be sure to bookmark this page; I’m always updating it with new finds!

The Core Rule: Consistency Over Calculation

You may have seen on my personal routine page that I prefer to use a TDEE calculator to find my unique protein goal, but the concept is simple: Protein comes first. Whether you’re using a standard goal (around 100g/day) or your own custom number, consistency is everything. When you prioritize protein, everything else naturally falls into place (including less room for unnecessary carbs!).

Protein Supplements: The Time-Saving Essentials

I am not suggesting you swap meals for shakes, but supplements are a necessary tool for busy days. These are the ones I rely on when time is short or when I need a big boost without a heavy meal.

For Smoothies, Shakes, & Quick Drinks (Quick Start)

I look for powders that mix well and don’t leave me with that chalky texture, as well as ready-to-drink options that have a high protein count and taste great. These are great for breakfast, post-workout, or mixing into my coffee.

Chocolate Fairlife Core Power Elite :: 10/10
Fruity Pebbles Dymatize ISO100 ::10/10
Blue Razz SEEQ Clear Protein :: 10/10
Chocolate Fairlife Core Power :: 9/10
Munchies Alani Nu :: 7/10
Organifi Collagen :: 9/10
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Non-Negotiables for Travel (Bars, Cookies, & Savory Snacks)

When I’m running to work or traveling, I need a quick fix that actually delivers 20g+ of protein without tasting like cardboard. Sometimes I need something chewy and sweet, and sometimes I need a satisfying crunch!

Key Lime Pie Barebells Protein Bar :: 10/10
Variety Barebells Protein Bars :: 10/10
Bobo’s PB&J Snacks :: 10/10
Slim Jim Minis :: 9/10
Chocolate Dough Barebells Protein Bars :: 10/10
Loaded Taco Quest Protein Chips :: 9/10
Chili Lime Quest Protein Chips :: 8/10

Real Food Power: Easy Protein-Packed Snacks

The best protein is often found in simple, whole foods. These snacks are always in my fridge or pantry and are my go-to when I feel true hunger strike.

Fridge Finds (Quick Grab)

  • Rotisserie chicken
  • Cottage cheese
    • Good Culture is my fave
  • Greek Yogurt
    • Chobani is so dang good
    • Noosa is 10/10
  • Frozen Chicken Strips
    • Perdue is my go to

Pantry Staples (Low Prep)

  • Tuna
    • I make tuna salad, or even add it to an actual salad for protein
  • Slim Jim
  • Beef Jerkey
  • Pistachios
  • Oats Over Night
  • Black Beans
    • add them to tacos, salads, & more

Why Protein is the Non-Negotiable Key

Protein is the superstar of sustainable weight loss for three simple reasons:

  • Satiety Control::
    • It boosts that “full” signal, meaning you feel satisfied for much longer. That’s how you curb unnecessary snacking without feeling restricted.
  • Metabolic Boost::
    • Your body actually burns more calories just by breaking down protein compared to fats or carbs. Think of it as a digestion bonus!
  • Muscle Protection::
    • When you lose weight, you want to lose fat, not muscle. Adequate protein intake acts as armor for your muscle mass, ensuring your metabolism stays strong.

When to Use Your Protein: Fast vs. Slow

You don’t need a science degree to choose a protein, you just need to know when you want it to hit!

  • The “Fast” Team (Whey Protein Isolate, etc.)::
    • This protein absorbs quickly. It’s ideal right after a tough workout when your muscles are hungry.
  • The “Slow” Team (Casein, etc.)::
    • This digests slowly, giving your body a steady supply of protein over several hours. I love this right before bedtime or during a busy shift.
  • The “Plant” Team (Pea, Hemp, etc.)::
    • These are fantastic alternatives, especially if you have sensitivities, and combine beautifully to cover all your bases.

High-Protein Recipes to Try

These are simple recipes that hide a massive protein punch, making it easy to hit your goals without stressing about it.

  • Overnight Oats with Protein::
    • Combine oats, your choice of protein powder, and almond milk. Refrigerate overnight and top with berries for a breakfast that actually holds you over.
  • Protein Pancakes::
    • Mix a scoop of protein powder right into your favorite pancake batter for a satisfying morning boost.
  • High-Protein Creamy Tomato Sauce (The Cottage Cheese Hack)::
    • This is a game-changer! Blend 1 cup of cottage cheese until it’s perfectly smooth, then stir it into a jar of warm marinara sauce. It creates an unbelievably creamy, rich sauce that dramatically boosts the protein content without adding heavy cream.

Final Tip: My Protein Priority Hack

Always eat your protein and vegetables first at every meal. This ensures your body absorbs the most vital nutrients and triggers satiety signals before you even touch the rest of your plate. This small change makes the biggest difference in long-term satisfaction.

Stay Consistent, Stay Successful

By swapping restriction for prioritization and intentionally incorporating these high-quality protein sources, you’re not just dieting, you’re building a strong, sustainable future. As I continue to explore new products and recipes, I’ll update this page with my latest finds!

I’d genuinely love to hear your favorite protein hacks and recipes!