You may have lived with intense food noise, constantly thinking about how to eat, when to eat and what you ate. It may have felt distracting and intrusive, as if your brain was constantly saying, “I’m hungry,” and then your body scolded you for eating too much. Emerging research suggests that GLP-1 medications like Wegovy can help quiet that food noise.
While scientists are still learning how GLP-1s can affect the brain (and food noise), we do know these medications help you feel fuller and eat less. GLP-1s mimic the hormone that your small intestine produces naturally. They slow digestion and increase your satiety after eating a meal or snack. So, what’s the downside, you may ask?
“GLP-1 medications significantly reduce appetite, which can make it easy to eat too little,” Johannah Katz, MA, RD, a registered dietitian specializing in weight management, preventive health and performance nutrition, tells Parade. “While eating less supports weight loss, consistently undereating can lead to inadequate protein and other nutrient intake, fatigue and loss of muscle mass.”
The American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association and The Obesity Society also emphasized the importance of adequate nutrition in a 2025 joint advisory on GLP-1s. Eating breakfast can help you jump-start your day. That said, Katz stops short of calling breakfast the most important meal of the day for weight loss and GLP-1 users.
“Breakfast isn’t necessarily essential for weight loss,” she says. “However, for someone taking a GLP-1, breakfast can be a good opportunity to get…nutrients before reduced appetite makes eating more challenging later in the day.”
Katz encourages her patients to “think of breakfast as an opportunity to nourish their bodies rather than another rule they have to follow.” She also reminds them to try to incorporate this key nutrient into their meal. Below, she shares what she hopes GLP-1 users add to their breakfast.
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Add This to Breakfast if You’re Taking a GLP-1, RD Begs
As a registered dietitian, Katz stresses the importance of eating protein at breakfast, especially with GLP-1 users.
“Even something small and protein-rich can be beneficial, particularly if larger meals are difficult to tolerate,” she says.
Here’s why eating protein at breakfast on a GLP-1 can support your health and goals:
It preserves muscle. Katz says you can’t pick and choose where weight loss happens, and it doesn’t come exclusively from fat. “Some muscle and other lean tissue can be lost as well,” she explains. “Adequate protein, combined with strength training, helps preserve muscle, which is important for strength, mobility and healthy aging.” It helps manage hunger. “Protein is particularly satisfying,” Katz says. She points out that one study indicated that a higher-protein breakfast could improve fullness compared with a lower-protein cereal breakfast. Importantly, the study includes adults not taking GLP-1 medications, so she cautions that “The additional effect during treatment is less certain.” It helps you reach daily protein goals more easily. Protein doesn’t have to wait until EOD. “When your appetite is smaller, waiting until dinner to get most of your protein can be challenging,” Katz says. Instead, she suggests spreading your protein intake out, including having 25–30 grams at breakfast.Related: ‘I’m an Endocrinologist—This Is the Breakfast I Recommend for Bone Health’
How Much Protein Do You Need on GLP-1s?
“Protein needs vary depending on body size, age, activity level, health conditions and the rate of weight loss,” Katz says. “For breakfast, aiming for roughly 30 grams is a useful goal, but it isn’t a rigid requirement.”
That said, 1.2–1.6 grams of protein per kilogram of body weight daily is a commonly proposed target for adults who are actively losing weight. Still, Katz cautions that “using actual body weight can overestimate needs in people with obesity.” She adds that the 2025 joint advisory suggested getting 80–120 grams daily as a practical starting range for some adults. But you may need to adjust.
“I also encourage patients to pay attention to changes in strength, physical performance and overall dietary intake,” Katz says. “Rapid weight loss while feeling increasingly weak or struggling to complete usual activities warrants a closer look.”
Katz suggests tracking what you’re eating for a few typical days. Then, compare your intake with an individualized protein target. She notes that an RD can help you assess intake, weight-loss rate and muscle health and reminds people that symptoms alone aren’t reliable enough to pinpoint whether you’re getting enough protein (or any nutrient).
Related: ‘I’m a Registered Dietitian—These Are the 5 Trader Joe’s Groceries I’d Stock up on if I Was on a GLP-1′
3 GLP-1-Friendly Ways to Add More Protein To Your Breakfast
Ready to add more protein to your diet? Katz has a few high-protein breakfast ideas that can keep you strong and support your weight-loss goals while you’re on a GLP-1.
Greek yogurt bowl. For this breakfast, Katz suggests adding one cup of plain, nonfat Greek yogurt. It will give you about 20–25 grams of protein, though it depends on the brand. “I love adding berries and chia seeds for fiber, antioxidants and healthy fats,” she shares. “It’s easy to prepare and generally requires little volume.” Egg and cottage cheese scramble. This idea provides about 24–27 grams of protein, combining two large eggs (12–13 grams of protein combined) and half a cup of cottage cheese (12–14 grams of protein). “Whisk them together and scramble for a creamy texture,” Katz recommends. “This combination also supplies choline, an important nutrient for brain and nerve function.” Protein smoothie. A liquid breakfast even an RD can get behind. “Blend a scoop of protein powder with milk or soy milk, berries and a handful of spinach,” Katz suggests. It varies by product, but she says this smoothie provides about 25–35 grams of protein. “This is one of my favorite options for people struggling with appetite because sipping a smoothie may be easier than eating a large meal,” Katz adds.Related: Eating a High-Protein Diet May Have a Surprising Downside, Registered Dietitian Warns
Breakfast Proteins That Might Worsen GLP-1 Side Effects
Katz isn’t one to tell patients to swear off foods, even if they’re trying to lose weight using a GLP-1.
“I’d focus less on avoiding protein foods altogether and more on choosing options that provide high-quality nutrition without making GLP-1 side effects worse,” she advises.
Katz says proteins that might not agree with your new lifestyle include:
Processed breakfast meats, which are high in sodium and saturated fat Heavily fried or greasy breakfasts (“High-fat meals may worsen nausea or uncomfortable fullness, particularly when someone is starting a GLP-1 or increasing their dose,” she warns) Protein bars and shakes with lots of added sugar or sugar alcohols, which can contribute to bloating, gas or diarrhea.For these types of breakfast proteins, Katz suggests tuning in to your body and enjoying them occasionally if you can tolerate and enjoy them.
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Related: We Asked 3 Dietitians What They Eat When They’re Hungry Before Bed, and They All Said the Same Thing
Sources:
Johannah Katz, MA, RD, a registered dietitian specializing in weight management, preventive health and performance nutrition Food noise: definition, measurement, and future research directions. Nutrition & Diabetes. GLP-1 Agonists. Cleveland Clinic. Nutritional priorities to support GLP-1 therapy for obesity: a joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. The American Journal of Clinical Nutrition. Effect of breakfast on weight and energy intake: systematic review and meta-analysis of randomized controlled trials. BMJ. The effects of the combination of egg and fiber on appetite, glycemic response and food intake in normal weight adults – a randomized, controlled, crossover trial. International Journal of Food Sciences and Nutrition.Hence then, the article about a dietitian is begging glp 1 users to add this to breakfast was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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