If you take a GLP-1, you’re probably familiar with two big changes: you feel full sooner, and digestion can slow down. (1) This can make a typical breakfast difficult to finish—or tempting to skip altogether. The trade-off? Skipping breakfast can mean missing out on protein, fluids and important micronutrients that support energy and help you feel your best.(3)(4)
Think of breakfast as a low-pressure opportunity to prepare your day with a small, simple, well-tolerated start. You don’t need a big plate to check important boxes. A few strategic bites can help provide steady energy, support lean mass as you lose weight, and make evening nutrition goals easier to reach. (5)(4)(6) “If you find that you don’t feel hungry when you wake up in the morning, the goal isn’t a big meal—it’s a small, low-fat, protein jump start that you can actually tolerate. Listen to your body and log your meals and snacks to see how your breakfast supports your daily nutritional goals with Jaeger and Head Nutritionist,” says Meltitissa. MyFitnessPal.
Practical guidance: What should you prioritize at breakfast?
1) Lead with protein.
Protein along with strength training supports lean mass during weight loss, and protein can contribute to more stable energy throughout the morning. (6)(5) On GLP-1s, a large meal can feel heavy. (1) Fortunately, smaller amounts spread throughout the morning can work just as well. Think soft protein smoothies that can be sipped, or easy-to-digest protein-rich foods if your stomach is sensitive—plain, nonfat Greek yogurt, cottage cheese, scrambled eggs, or tofu.
“Aim for 20-30 grams of protein when you can (6); otherwise, divide protein into smaller portions in the morning as your appetite allows,” says Jaeger. Logging your breakfast in MyFitnessPal helps you see at a glance if you’re actually laying the protein foundation for your day.
2) Keep the fat modest – especially during dose changes or morning sickness.
GLP-1s slow gastric emptying. (1) Fat can, too. (7) Combining the two can make nausea more likely for some people. (1) To help manage your gastrointestinal side effects, choose lean proteins (like eggs, low-fat dairy, or tofu), prepare foods with minimal added oils, and skip fatty items first.(1)(2) Lighter cooking methods tend to be easier to tolerate. (2) Try things like poaching, steaming, baking and air frying.
3) Make fiber flexible (go gradually and pair with fluids)(8)(1).
Fiber supports fullness and digestion (9), but more isn’t always better, especially on the first day of taking your GLP-1 medication. (1) Increase fiber gradually and adjust based on how you feel.(8)(1) If constipation is a problem, slowly increase fiber with fluids.(1) If nausea occurs, temporarily reduce, then reintroduce high-fiber foods later. (1) Whole fruit, oats, and chia are all examples of fiber-rich foods that can all play a role at breakfast. (10)
4) Moisturize early and often.
Reduced thirst and GI symptoms may increase the risk of dehydration on GLP-1s. (11)(1) Start sips in the morning and keep it going: water, herbal tea, broth, or unsweetened, fat-free milk if tolerated. Water-rich foods – fruit, yogurt, cottage cheese – also contribute. (12) Use MyFitnessPal’s water logging to stay ahead of symptoms instead of chasing them.
5) Choose smart carbohydrates and pair them with protein.
Choose pieces of whole fruit or frozen fruit to pair with your morning eggs or yogurt or add to a smoothie. Try whole grains (like oats or a slice of whole grain toast) for steady energy, especially when paired with protein.(13)(14) If you notice a pattern of mid-morning crashes, check your log, it may be time to bring some balance to your meal with protein and fiber.
GLP-1 friendly breakfast ideas
- Greek yogurt bowl: plain, fat-free Greek yogurt with berries and a teaspoon of chia seeds.
- Egg white scramble: egg whites with spinach and tomatoes; serve with a slice of wholemeal toast.
- Tofu scramble: extra firm tofu, turmeric, bell pepper and onion with a side of sliced ​​fruit.
- Low-fat cottage cheese parfait: fat-free cottage cheese with pineapple and a sprinkling of fiber-rich grains or nuts for a crunchy topping
- Protein oats: quick oats cooked with skimmed milk or unsweetened soy milk; stir in unflavored protein powder; top with sliced ​​strawberries.
- Low-fat protein smoothie: unsweetened soy milk or skimmed milk plus frozen berries, spinach and protein powder
- Ricotta toast: partially skimmed ricotta on thin wholemeal toast with sliced ​​peaches and a sprinkle of cinnamon.
- Beans and eggs: small portion of black beans with a soft scrambled egg, salsa and coriander.
- Tasty cottage cheese bowl: cottage cheese with cucumber and dill, topped with a squeeze of lemon and served with wholemeal biscuits
- Mini quinoa cup: leftover cooked quinoa reheated with egg whites and spinach; top with pico de gallo or stir in your favorite low-sodium spices and herbs.
Foods to limit at breakfast (especially during dose escalation)
Greasy or fried foods (hash browns, bacon-heavy sandwiches, cream-laden sauces) are more likely to aggravate nausea when digestion is already slowed.(1) (2) (7) Oversized portions can also backfire (1); a big breakfast burrito can feel fine one day and overwhelming the next. Ultra-processed, high-sugar options (sweet cakes, sugary coffee drinks) can boost energy and crash without offering much in the way of important nutrients.(15)(16) If reflux is a problem, try coffee with food and keep the fat content of your drink modest. (17)(18) “Log your breakfast and note if a food consistently triggers symptoms. Replace trigger foods with a low-fat or low-fiber option until your gut settles and symptoms are manageable,” says Jaeger.
Frequently Asked Questions (FAQ)
Should I eat breakfast if I’m not hungry?
You don’t need a big plate, but a small, protein-forward start (or a nip-stand smoothie) can help you meet protein, hydration and micronutrient needs you’d otherwise miss. (1)(19) In MyFitnessPal, set and use your calorie goal as a minimum intake buffer to support overall nutrition while GLP-1s naturally reduce appetite.(1)
How much protein should breakfast contain?
“Aim for about 20-30 grams at breakfast (20) when you can tolerate it; otherwise, break that goal into smaller snacks spread out throughout the morning,” says Jaeger. Pairing protein with complex carbohydrates (like fruit or oats) helps round out the meal and support you in reaching your nutritional goals.
What if I wake up feeling nauseous?
Go small and low-fat (1): Fat-free plain Greek yogurt, fat-free cottage cheese, egg bites, or a thinner, low-fat protein smoothie you can sip slowly. Continue to hydrate with small, frequent sips. (1) (2) As symptoms ease, expand your options and gradually bring fiber back up. (1)
Is fiber okay for breakfast on GLP-1s?
Yes – just go gradually. Lift fiber slowly and pair it with fluids. (8) If constipation is the problem, a gentle rise may help; if you have diarrhea or persistent nausea, withdraw and reintroduce later. (1) Log your meals and snacks and note any gastrointestinal symptoms to better recognize when symptoms occur and how to manage them. (1)
Are smoothies a good GLP-1 breakfast?
Often, yes. Anchor with protein (yoghurt, tofu or protein powder), keep the fat low and add whole fruit. (1) Blend thin enough that it feels easy to sip.
How about coffee?
If reflux or nausea is a problem, drink coffee with food and skip the high-fat whipped cream. (17)(18).
Bottom line
On GLP-1s, breakfast does not have to be large to be beneficial. A small, low-fat, protein-forward start—with flexible fiber and constant hydration—can support your energy levels while bringing you one step closer to meeting your nutritional needs. (1) Use MyFitnessPal to log your protein and water, track patterns, and save a short list of choices for autopilot mornings. “Changes to your diet are about progress, not perfection. Listen to your body, log your meals and snacks to help you stay on track with nutritional goals while managing side effects, and take it one day at a time,” says Jaeger.
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