For many of us, it’s a daily ritual: Rise, shine, and eat something to power you through the morning. When you’re taking semaglutide, it’s extra important to choose healthy foods to eat for breakfast—and for every other meal, of course.
You may think that your only options are grin-and-bear-it-breakfasts. Not true! Nutritionists have some suggestions that your body will love. And that you’ll love to eat.
Best breakfast #1: Oatmeal with defatted peanut butter
If oatmeal and berries is your usual go-to, you can jazz it up with some defatted peanut butter powder for a savory hot cereal.
“You’re getting in that protein in the morning that way,” says Jacyln London, RD, CDN, author of Dressing On The Side (And Other Diet Myths Debunked). “You want to make sure that you are prioritizing that above everything else.”
Since semaglutide can make you lose lean muscle as well as fat, you need to protect the latter. And protein is the way to go.
Related: The Best Foods to Eat When Taking Semaglutide For Diabetes
Healthy diet + Semaglutide = Proven way to lose weight
Best breakfast #2: Plain, low fat Greek yogurt with berries and chopped hazelnuts
Greek yogurt is a one of those perennial healthy foods to eat for breakfast. Now let’s kick it up a bit.
“This breakfast makes low fat dairy the star of the meal,” says London. The yogurt and nuts are both rich in that necessary protein.
“I use hazelnuts because they’re delicious,” London shares.
Adding berries provides fiber and a nice touch of sweetness. “If you want it a bit sweeter, you can drizzle on a little bit of honey or a small amount of another sweetener you enjoy,” she says.
Best breakfast #3: Egg bites
You’ve probably seen these teeny treats at your favorite chain coffee shop, but they’re surprisingly easy to make at home, says nutritionist Kimberly Gomer. All you need is a mini-muffin tin and a bit of imagination.
“You can make them savory with ingredients such as mushroom, onions, and Parmesan, or you can make them sweet by mixing in cottage cheese—extra protein!—cinnamon, and a little sweetener,” she explains. “You can make them ahead of time, keep them in your fridge, and just heat them as you need them.”
Wondering if eggs are a risky choice for heart health, since they’ve traditionally been linked to high cholesterol? A 2023 study in the journal Nutrients found otherwise, noting that eggs are no longer viewed as a risk factor for high cholesterol and cardiovascular disease.
The researchers’ conclusion: For groups with high nutrient requirements (which includes those on semaglutide), eggs provide high-quality protein along with key macronutrients. In addition, they said, eggs protect muscles against damage, promote a feeling of fullness, and fit in well with flexitarian and vegetarian diets.
Best breakfast #4: Lunch stuff
Hey, there’s no Big Book of Unbreakable Breakfast Rules! Many of our favorite midday choices double as healthy foods to eat for breakfast. And are fine ways to begin the day.
“Make a wrap with chicken salad, tuna salad, or egg salad, and add some veggies,” says Gomer. It gives you all the protein of traditional breakfast foods, in a convenient, handheld form.
Best breakfast #5: Avocado toast
If you haven’t hopped on the avocado bandwagon yet, a few bites will convince you.
“Avocado has heart-healthy fats and fiber,” London says. “You might want to start slowly with how much you use, however. It’s higher in fat, which can cause gastric problems in people taking semaglutide.”
If you can tolerate it, though, you’ll be doing your body an incredible favor. A large 2023 study published in the journal Cancer Prevention Research found that eating more than one serving of avocado each week lowers the risk of lung, colorectal, and bladder cancer.
Put a couple of slices on top of whole-grain toast, and then finish it off with a scrambled or fried egg or two, and you’re getting fiber, protein, and plenty of nutrients.
Best breakfast #6: Cottage cheese on whole-grain toast
This is another pairing you may not have thought of before, but it delivers the one-two punch of protein and fiber. Plus, it’s a satisfying combination of smoothness and crunch. Add some sliced tomato for more fiber and a bit of tang.
“You can even drizzle it with some olive oil and sea salt,” London says.
Best breakfast #7: Turkey or chicken sausage
“These have plenty of protein, but are much lighter than pork or beef sausage,” says Gomer. “That’s a nice, different taste for breakfast as well.”
It’s fine to have them on their own (remember, the breakfast rulebook only exists in your head). But you can also have them with an egg.
If you think a weight loss medication like semaglutide might be right for you, chat with a ReflexMD Wellness Advisor now. Or take our short quiz to see if you qualify.
Read Next: The Ultimate Guide To Semaglutide
