Healthy Snack Ideas for a Summer Beach Day For GLP-1 Users

Ah, summer! The season of sun, sand, and surf. But if you’re on Semaglutide or Tirzepatide, you might be wondering how to enjoy a beach day without derailing your weight loss goals. Fear not, beach lovers! We’ve got you covered with some fantastic, healthy snack ideas that are perfect for a day by the water.

These snacks are not only delicious and refreshing, but also support your GLP-1 weight loss journey. So, grab your beach bag, and let’s dive into these tasty treats!

Fresh Fruit Salad with a Twist

Nothing says summer quite like a fresh fruit salad. It’s hydrating, sweet, and packed with nutrients. Add some chia seeds and a squeeze of lime to give it a little twist and boost its nutritional value.


  • 1 cup strawberries, hulled and halved
  • 1 cup blueberries
  • 1 cup pineapple chunks
  • 1 cup watermelon cubes
  • 1 tablespoon chia seeds
  • Juice of 1 lime


  1. Combine all the fruits in a large bowl.
  2. Sprinkle with chia seeds.
  3. Squeeze fresh lime juice over the top and toss gently to mix.

Calories per serving (1 cup): Approximately 100

This fruit salad is not only delicious but also hydrating, which is perfect for a hot day at the beach. The chia seeds add a nice crunch and are packed with omega-3 fatty acids and fiber.

Apple Slices with Almond Butter

Apple slices with almond butter is a simple yet nutritious snack that’s ideal for people on GLP-1 medication. This combination provides a good balance of fiber, healthy fats, and protein, helping to maintain stable blood sugar levels and keep you satisfied.


  • 1 large apple (any variety)
  • 2 tablespoons almond butter (no added sugar)


  1. Wash and Slice the Apple: Wash the apple thoroughly and cut it into thin slices.
  2. Pack for Portability: Place the apple slices in a portable container or resealable bag.
  3. Serve with Almond Butter: Pack 2 tablespoons of almond butter in a small container for dipping.

Calories per serving (1 apple with 2 tablespoons almond butter): Approximately 250

This snack is not only delicious but also provides a mix of vitamins, minerals, and healthy fats. Apples offer fiber and natural sweetness, while almond butter adds protein and healthy fats, making it a great snack to keep you full and energized throughout the day.

Greek Yogurt and Berry Parfait

A Greek yogurt and berry parfait is a refreshing and protein-packed snack that’s easy to assemble and take to the beach. It’s sweet, creamy, and nutritious.


  • 1 cup plain Greek yogurt
  • 1/2 cup mixed berries (blueberries, raspberries, strawberries)
  • 1 tablespoon honey (optional)
  • 1/4 cup granola


  1. Layer the Greek yogurt and berries in a portable container.
  2. Drizzle with honey if using.
  3. Top with granola just before eating to keep it crunchy.

Calories per serving: Approximately 200

Greek yogurt is high in protein, which helps keep you full, while the berries add a burst of flavor and antioxidants. The granola provides a nice crunch and additional fiber.

Turkey and Cheese Roll-Ups

Turkey and cheese roll-ups are a simple, low-carb snack that’s easy to prepare and perfect for a beach picnic. They’re savory, satisfying, and packed with protein.


  • 4 slices turkey breast
  • 4 slices low-fat cheese
  • 4 lettuce leaves
  • Mustard or hummus for spreading (optional)


  1. Lay a slice of turkey on a flat surface.
  2. Place a slice of cheese and a lettuce leaf on top.
  3. Spread a thin layer of mustard or hummus if desired.
  4. Roll up the turkey slice tightly and secure with a toothpick if needed.

Calories per serving (2 roll-ups): Approximately 150

These roll-ups are a great low-carb option that provides a good amount of protein to keep you satisfied. They’re also easy to pack and eat without utensils, making them perfect for the beach.

Quinoa Salad with Veggies

Quinoa salad is a nutritious and filling option that’s perfect for a beach day. It’s light, refreshing, and packed with protein and fiber.


  • 1 cup cooked quinoa
  • 1/2 cup cherry tomatoes, halved
  • 1/2 cup cucumber, diced
  • 1/4 cup red onion, finely chopped
  • 1/4 cup feta cheese, crumbled
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste


  1. In a large bowl, combine the cooked quinoa, cherry tomatoes, cucumber, red onion, and feta cheese.
  2. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
  3. Pour the dressing over the salad and toss to combine.

Calories per serving (1 cup): Approximately 180

This quinoa salad is not only tasty but also provides a good balance of protein, healthy fats, and fiber. It’s perfect for keeping you full and energized during your seaside activities.

 Frozen Grapes

Frozen grapes are a simple, refreshing snack that’s perfect for a hot day at the beach. They’re sweet, hydrating, and low in calories.


  • 2 cups seedless grapes


  1. Wash the grapes and remove them from the stems.
  2. Place the grapes in a single layer on a baking sheet.
  3. Freeze for at least 2 hours, or until completely frozen.
  4. Transfer the frozen grapes to a portable container.

Calories per serving (1 cup): Approximately 70

Frozen grapes are a delightful treat that provides natural sweetness and hydration. They’re also easy to pack and enjoy while lounging by the water.


With these healthy and delicious snack ideas, you can enjoy your summer beach days without compromising your weight loss goals. Each of these snacks is designed to be low in calories but high in nutrients, making them perfect for those on GLP-1 medications like Semaglutide or Tirzepatide.

So, pack your cooler, grab your sunscreen, and head to the beach with confidence, knowing you have tasty and healthy options to keep you fueled and satisfied. Here’s to a fun and fit summer!

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