Breakfast is one of the meals most likely to shrink when your appetite drops on treatment with a GLP-1 medication. A coffee, a piece of fruit, sometimes nothing at all. It’s practical, but the day starts with very little protein, and that’s harder to make up later.

In this article, you’ll see why it’s worth getting protein in early and find quick ideas, using everyday foods from the Brazilian table, for rushed mornings and low-appetite days.

Why think about protein first thing

Protein helps preserve lean mass while the weight comes off. That’s why an advisory published in 2025 by American nutrition and obesity societies listed adequate protein, together with strength training, among the priorities for people on GLP-1 treatment.

The problem is that, with your stomach filling up fast, it’s hard to fit it all into lunch and dinner. A 2018 review on the topic suggests that spreading protein across several meals throughout the day helps the body use it to maintain and build muscle. Breakfast is a great chance to get that count started.

The ideal amount of protein varies from person to person and depends on your weight, age, routine and health. People with kidney disease, for example, may have different recommendations. The right target for you should be set with your doctor or dietitian.

Eggs, the most versatile option

The Dietary Guidelines for the Brazilian Population describe eggs as foods rich in high-quality protein, minerals and vitamins, especially B vitamins. According to the Brazilian Food Composition Table (TACO), 100 g of whole boiled chicken egg have about 13.3 g of protein.

Some quick ways to use them:

Eggs on toast. Scrambled, boiled or fried in a little oil. A classic that’s ready in minutes.
Hard-boiled eggs on hand. Cook several at once and keep them in the fridge for busy days.
An omelet with whatever you have. Tomato, onion, spinach, cheese. It comes together in the pan in a few minutes.
Couscous with eggs. Brazilian northeastern-style corn couscous with scrambled or boiled eggs is a simple, very Brazilian combination.
Tapioca with eggs. Scrambled eggs also make a good filling for a tapioca crepe.

Dairy for busy mornings

Milk, yogurt and cheese are protein sources that are easy to fit into the morning, and many people find cold, creamy foods go down better on queasy days.

Plain yogurt with fruit and, if you like, a few oats.
A milk and fruit smoothie, sipped slowly, if you can’t manage anything solid early on.
Fresh white cheese on bread, tapioca or couscous. Minas cheese, ricotta or cottage cheese all work well.
Coffee with milk instead of black coffee: a small tweak that adds up.

If you’re lactose intolerant or have other restrictions, talk with your dietitian about the best alternatives.

Other ideas that add up

Leftover shredded chicken from dinner makes a sandwich or tapioca filling.
A tuna sandwich with tomato and greens.
Homemade chickpea spread on bread or toast.
Lunch leftovers. No rule says breakfast has to be sweet. A little beans with an egg works if you like it.

For low-appetite days

If your stomach won’t take much in the morning, a few strategies may help:

Start with the protein. If you can only eat half, make it the half with the egg, cheese or yogurt.
Small portions count. One egg or one small cup of yogurt is better than nothing.
Split it into two moments. Part when you wake up and part mid-morning.
Eat slowly and stop when you’re satisfied.
Prep the night before. Hard-boiled eggs, shredded chicken and pre-portioned yogurt with fruit take away the “no time” excuse.

A sample week

Just for inspiration, with no fixed rules:

Monday: scrambled eggs on bread and coffee with milk.
Tuesday: plain yogurt with banana and oats.
Wednesday: tapioca with Minas cheese.
Thursday: couscous with a boiled egg.
Friday: a milk and papaya smoothie and a boiled egg.
Saturday: an omelet with tomato and cheese.
Sunday: a shredded chicken sandwich.

Tracking helps

Writing down your breakfast for a few days often reveals a pattern: many people find they start the day with almost no protein. Logging your meals, on paper or in an app, helps you notice this and bring concrete information to your appointment.

Small changes in the morning, repeated every day, make a difference to your weekly total.

Sources

Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: a joint Advisory. American Journal of Clinical Nutrition, 2025.
Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition, 2018.
Brazilian Ministry of Health. Dietary Guidelines for the Brazilian Population. 2nd edition, 2014.
Center for Studies and Research in Food (NEPA/Unicamp). Brazilian Food Composition Table (TACO). 4th edition, 2011.

Protein at breakfast: quick, practical ideas