On GLP-1 treatment, breakfast is your best ally. Every bite counts: prioritize protein to maintain muscle mass and stay full all morning.
1. Scrambled eggs with spinach and feta
Beat 2 eggs with a pinch of salt. Saute a handful of fresh spinach in a non-stick pan, add the eggs and stir gently. Crumble 20 g of feta on top. Protein: 18 g per serving.
This recipe is ideal on GLP-1 treatment because eggs are among the best-tolerated proteins, even with mild nausea.
2. Greek yogurt with berries and chia seeds
In a bowl, add 150 g of plain Greek yogurt (0% or 2%). Top with a handful of blueberries and raspberries, 1 tablespoon of chia seeds, and a drizzle of honey. Protein: 15 g.
Greek yogurt contains twice the protein of regular yogurt. Chia seeds provide omega-3s and fiber that slow digestion.
3. Banana-peanut butter smoothie
Blend 1 banana, 200 ml almond milk, 1 tablespoon peanut butter, and 1 scoop vanilla whey protein. Protein: 25 g.
When appetite is reduced by your GLP-1 treatment, a smoothie delivers complete nutrition in just a few sips.
4. Protein overnight oats
The night before, mix 40 g rolled oats, 150 ml milk, 1 tablespoon flaxseeds, 1 scoop protein powder, and apple pieces. Refrigerate overnight. Protein: 20 g.
Ready when you wake up, no effort needed. Perfect for mornings when treatment side effects make cooking difficult.
5. Whole grain toast with avocado and smoked salmon
Spread half a mashed avocado on whole grain bread. Top with 40 g smoked salmon, lemon drops, and pepper. Protein: 16 g.
Smoked salmon provides anti-inflammatory omega-3s. Avocado offers healthy fats that promote satiety — a valuable asset on Mounjaro or Ozempic.
GLP-1 nutrition tips for breakfast
On GLP-1 treatment, aim for 15 to 25 g of protein at breakfast. Eat slowly, in small bites. If nausea is present, prefer cold preparations (yogurt, overnight oats, smoothie) which are often better tolerated than hot dishes.