If you’re taking a GLP-1 medication like semaglutide (Ozempic, Wegovy) or tirzepatide (Mounjaro, Zepbound), appetite suppression is common. However, skipping breakfast isn’t ideal. A well-chosen morning meal can stabilize energy levels and regulate hunger cues throughout the day. Dietitian Bonnie Newlin emphasizes prioritizing whole, unprocessed foods rich in fiber and protein. These nutrients support digestive health and muscle preservation during weight loss.
Why This Matters: GLP-1 drugs work by slowing digestion, making high-fat foods harder to process and potentially causing gastrointestinal discomfort. Choosing lean protein and fiber-rich options minimizes these side effects. The key is to eat what you can tolerate, even if it’s a smaller portion than usual.
Here are nine breakfasts designed for people on weight-loss medications, focusing on nutrient density and ease of digestion.
Protein-Packed Oatmeal Cup
This high-protein oatmeal is both diabetes-friendly and filling. It provides a sustained energy release, ideal for those adjusting to appetite changes.
The Ultimate High-Protein Scrambled Eggs
Eggs are a protein powerhouse, but this recipe cuts back on saturated fat by blending in low-fat cottage cheese. This swap adds calcium and maintains a creamy texture.
Nutrition: (Per Serving) 268 Calories, 22g Protein, 4g Carbohydrates, 19g Total Fat.
Berry and Chia Overnight Oats
A “set it and forget it” option that combines the sweetness of mashed banana with the antioxidant power of berries. Chia seeds add fiber, promoting fullness. Overnight soaking makes digestion easier.
Nutrition: (Per Serving) 520 Calories, 20g Protein, 78g Carbohydrates, 17g Total Fat.
Light and Fluffy Cottage Cheese Pancakes
Traditional pancakes are often high in processed carbs. This recipe swaps flour for rolled oats, increasing fiber, and adds protein from cottage cheese. The result is a satisfying breakfast that won’t spike blood sugar.
Nutrition: (Per Serving) 338 Calories, 18g Protein, 33g Carbohydrates, 16g Total Fat.
Make-Ahead Veggie Breakfast Burrito
A warm, filling burrito is a great way to start the day. Bulk it up with bell peppers and spinach instead of processed meats and excess cheese for a nutritious boost. This meal is also a smart way to sneak more vegetables into your diet.
Nutrition: (Per Serving) 501 Calories, 27g Protein, 33g Carbohydrates, 29g Total Fat.
Winter Citrus Yogurt Bowl
Greek yogurt delivers a high dose of protein (around 25g per serving). Pairing it with blood orange slices provides immune-boosting vitamin C and a refreshing taste. The probiotics in yogurt also support gut health.
Nutrition: (Per Serving) 305 Calories, 30g Protein, 32g Carbohydrates, 6g Total Fat.
Strawberry Cream Smoothie
This smoothie gets a protein boost from silken tofu, which blends seamlessly for a creamy texture. Strawberries add antioxidants and natural sweetness. It’s a vegan-friendly option that feels like a treat.
Nutrition: (Per Serving) 313 Calories, 21g Protein, 23g Carbohydrates, 16g Total Fat.
Egg and Avocado Toast
A classic breakfast elevated with eggs, a top source of choline for cell health. Adding avocado provides healthy fats and keeps you full longer. This meal is quick, easy, and versatile.
Nutrition: (Per Serving) 336 Calories, 16g Protein, 20g Carbohydrates, 21g Total Fat.
Almond Butter Oatmeal
Steel-cut oats are packed with soluble fiber, which may reduce the risk of heart disease and type 2 diabetes. Adding almond butter provides healthy fats and a satisfying flavor. This recipe can be made in large batches for easy meal prepping.
Nutrition: (Per Serving) 356 Calories, 16g Protein, 46g Carbohydrates, 13g Total Fat.
Conclusion: Choosing the right breakfast when on weight-loss medication is about maximizing nutrition while minimizing digestive discomfort. Prioritizing whole foods, lean protein, and fiber ensures sustained energy and supports your weight management journey. Don’t force yourself to eat if you aren’t hungry; a smaller portion is better than nothing.
