I’m on a GLP-1 — Here’s How I Approach Breakfast

I was never a big fan of breakfast. In high school, my mom would make me an egg and toast, but I wouldn’t eat it. This bad habit followed me into adulthood, and on a regular morning pre-Ozempic^® (semaglutide), you’d find me ingesting nothing but caffeine via my morning coffee.

Part of starting weight loss medication is developing new habits. For me, one of those was eating a healthy breakfast — and figuring out what a GLP-1 breakfast even looks like.

Finding a healthy breakfast while on a GLP-1 (glucagon-like peptide-1 receptor agonist) medication can be challenging.

Like me, you might not be used to fueling first thing in the morning, or you might be experiencing side effects like nausea or fullness.

Still, skipping breakfast generally isn’t recommended. Eating “the most important meal of the day” is the best way to kickstart your metabolism and set yourself up for a successful day.

A GLP-1-friendly breakfast should prioritize protein, healthy fats, and fiber. This means choosing nutrient-dense foods that keep you satiated (feeling full) and provide energy for your day.

I try to include all three (protein, fat, and fiber) for a well-rounded breakfast and also avoid sugary or processed foods. As you might know, the sweets and ultra-processed foods can really make you feel unwell if you’re on a GLP-1, and the repercussions just aren’t worth it.

Here’s how I approach breakfast on my GLP-1.

Protein

I started off my GLP-1 journey with eggs — lots of eggs. I had them over-easy, scrambled, hard-boiled, poached. You name it, I had it. But there are only so many frittatas one person can take.

So, I moved on to another high-protein choice — Greek yogurt. With lots of flavor options, it’s a very versatile choice. I opt for the low-fat version and top it with walnuts (which also pack a protein and healthy-fat punch), fresh berries, and chia seeds (loads of fiber).

Even if I get tired of my yogurt concoction, there are still many choices on board for a protein-fueled breakfast. I’m talking nut butters, turkey bacon, chicken breakfast sausage, tofu scrambles, and more. I like variety, so I’m happy to have these options as a backup.

If you’re ever in a rush and want to make sure you’re getting enough protein, meal-replacement bars and shakes are a solid choice.

Healthy Fats 

Not all fats are created equal. There’s such a thing as healthy fat that you can get from things like avocados, olive oil, nuts, and seeds. Adding nuts to my yogurt gives breakfast a healthy fat boost.

Avocados are great on whole-wheat toast or in a veggie omelet. Both are favorites of mine. I’ve been known to make them for lunch too.

Bonus: Healthy fats help you feel more satisfied because they’re a concentrated source of energy that naturally makes you feel fuller longer.

Fiber

I can’t stress enough how important fiber is, especially if you are experiencing constipation — a common side effect of GLP-1 weight loss drugs.

This has been one of my biggest hurdles since moving up to my current Ozempic^® dose of 2 mg (milligrams).

You can find fiber in things like fruits, whole grains, beans, lentils, and vegetables. My favorite fiber-rich breakfast is a big bowl of oatmeal, which I top with cinnamon, honey, and nuts. I also love overnight oats and chia seed pudding, which can be made in batches for breakfast on the go.

Hydration

Every morning, I fill up my water bottle with fresh ice water and a squeeze of lemon. Otherwise, I’d never drink enough water. Having it next to me throughout the day reminds me to drink more water, a critical part of being on a GLP-1.

Since these medications slow down digestion, the body has a tendency to get constipated (see above). Proper hydration can help keep this at bay.

I actually like eating breakfast now. I also wake up hungry. I attribute this to better overall nutrition and a properly functioning metabolism.

I can’t imagine how I went so many years without eating breakfast. Today, I look forward to my morning bowl of oatmeal or yogurt. This is one change that’s sure to stick.