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One of the features of GLP-1 medications is that they suppress your appetite, so you don’t feel very hungry. This may make it tempting to skip meals, but eating as little as possible will only backfire and may actually impede your success long term.
Breakfast is the meal that tends to be skipped most often because we are often busy and rushed in the morning. But eating breakfast is an important habit to set you up for success on a GLP-1 medication. Breakfast helps you maintain a healthy blood sugar and helps you make better choices during the rest of the day. It is also a great meal to pack with protein, the most essential nutrient for those on GLP-1 medications.
12 Breakfast Ideas for GLP-1 Users
To make it easier for you, we gathered 12 different breakfast ideas from our registered dietitian colleagues, so you always have something high in protein to eat during those rushed mornings. Here are what registered dietitians recommend for breakfast if you are on semaglutide, trizepatide, or another GLP-1 medication.
Egg-Based Breakfasts
Eggs are a breakfast staple and also a great source of protein. Here are a few egg-based options to choose from:
Protein-packed egg white oatmeal
Oatmeal is a high fiber breakfast choice, but it often lacks enough protein on its own. Dietitian Sarah Alsing recommends adding egg whites to your oatmeal. Her oatmeal recipe has 24 grams of protein with the addition of half a cup of egg whites and milk.
Cottage cheese egg muffins
Egg muffins are a great make-ahead breakfast that can be reheated for a busy morning, but dietitian Laura Ali boosts the protein in these egg muffins with the addition of cottage cheese. These muffins have 11 grams of protein for two. Laura also sneaks in a bit of additional nutrition with bell peppers and kale chips.
Smoothies and Bowls
Maybe you really don’t feel like eating in the morning, but still want to get your protein in. Here are some smoothie and smoothie bowl ideas that can help.
Easy blueberry smoothie bowl
This delicious and beautiful blueberry smoothie bowl by dietitian EA Stewart has 18 grams of protein from soy milk and hemp seeds. It is also loaded with plant-based omega-3s and fiber from flaxseeds and an incredible source of antioxidants from the blueberries. The addition of edible flowers is optional, but it sure does make it pretty.
Berry smoothie
Do you prefer a smoothie that you can drink on the go, instead of a bowl? Dietitian Melissa Gandert recommends this berry smoothie. The ingredients are fairly simple, but it packs 31 grams of protein in just one cup. She also adds flaxseed to boost the fiber content even more.
Sweet Breakfast Options
Sometimes we want to start the day with a sweet treat, but still get our protein in. Here is what the dietitians recommend.
Protein cheesecake
Dietitian Lindsay Cohen recommends this high protein cheesecake made with cottage cheese, yogurt, and an egg with 19 grams of protein per cup. If you prefer a no-cook option, Jessica Wilson, MS, RD has another protein cheesecake that doesn’t require any baking if you are in a rush one morning.
High protein pancakes
Pancakes don’t have to be a decadent treat, they can be pretty easily altered to be high in protein. The addition of cottage cheese is a great way to add protein.
Dietitian Alexia Zolis recommends these cottage cheese oat pancakes made with oats instead of flour. She uses eggs and cottage cheese to boost the protein content. These breakfast pancakes by dietitian Marissa Gandert use a high protein pancake mix (like this one) and eggs to make a tasty breakfast option.
Vegetarian Breakfast Choices
If you prefer to avoid or limit eggs or meat, there are plenty of plant-based ways to meet your protein goals at breakfast. Here are some of our favorite ideas:
Ultimate high protein breakfast burritos
These burritos by registered dietitian Melissa Altman-Traub use high protein tortillas like these from Mission, tofu, and black beans to create a tasty burrito that has 20 grams of protein per serving. Melissa makes this recipe unique and nutrient-dense with the addition of apples and walnuts, which would give the burrito a flavorful crunch.
Tofu scramble
Did you know you can scramble tofu in a similar way to eggs? Dietitian Jess DeGore recommends starting by pressing the water out of the tofu first to prevent your scramble from getting overly wet and soggy. In this tofu scramble recipe, she then adds a ton of veggies to the scramble for an easy-to-make, high protein breakfast option.
High protein vegan oatmeal
Oatmeal can be made high protein, even without the addition of eggs. Dietitian Blair Persyn recommends adding a peanut butter-flavored vegan protein powder to your oatmeal, which will not only give it flavor but also boost the protein to 30 grams per serving. She recommends this vegan protein by BPN.
Breakfast, often overlooked due to busy mornings, is critical in setting the tone for a healthy day, especially for those on GLP-1 medications. These 12 high-protein breakfast ideas can help ensure that you start your day right.
Starting your day can help support muscle mass, a healthy metabolism, stabilize blood sugar levels, and also encourage healthy eating habits throughout the day. Remember, skipping meals can hinder your progress, so make it a priority.
Want more support around your nutrition on a GLP-1? Check out our nutrition guides called Beyond the Shot.
