On a GLP-1 medication, mornings are prime time: appetite is often at its most manageable early, before the day's fullness sets in. Getting protein in at breakfast takes the pressure off the rest of the day — and protein is exactly what protects your muscle while you lose fat. The trick is small, dense and easy to get down.
Five that work
1. Greek yoghurt + berries + seeds. Thick, cold and protein-rich — often the easiest thing to manage when you're queasy. 2. Two eggs, any way. Scrambled soft, boiled, or a quick omelette with whatever veg you have. 3. A proper protein smoothie. Milk or yoghurt, a scoop of quality protein, frozen berries and a spoon of oats — sippable when chewing feels like too much. 4. Cottage cheese on rye. Add tomato or a little smoked salmon for a savoury, filling start. 5. Overnight oats with milk and chia. Made the night before, soft and gentle, with the milk and chia carrying the protein.
The one rule
Protein first — eat that part of the plate before anything else, even if you only manage a few bites. We set a daily protein target for your body and split it across small meals, then track it on the app so "get enough protein" stops being a vague intention and becomes something that actually happens.
