12 High-Protein Breakfasts for Days When You Have No Appetite

If nothing sounds good in the morning on semaglutide (Ozempic, Wegovy) or tirzepatide (Zepbound, Mounjaro), what the guidance suggests is a small, gentle breakfast with some protein, then another small snack 3 to 4 hours later. Here are 12 high-protein breakfasts, from 12.1 to 28.1 g of protein, calculated food by food.

I built them only from foods in our database, using the USDA FoodData Central values listed on each food page (in Spanish). The overall eating plan is in my guide to what to eat on GLP-1 medications; here I focus on the first meal of the day. On names: Ozempic is semaglutide and Mounjaro is tirzepatide, both approved in the US for type 2 diabetes. Wegovy and Zepbound are the same molecules approved for weight management. I quote the Wegovy and Zepbound labels because they cover weight management.

Why breakfast is so hard on a GLP-1

Your appetite drops. The US label for Wegovy says semaglutide decreases calorie intake, and the effects are likely mediated by affecting appetite. The Zepbound label says the same of tirzepatide: it decreases calorie intake, and the effects are likely mediated by affecting appetite.

Nausea clusters around dose increases. The Wegovy label says gastrointestinal reactions were most frequently reported during dosage escalation, and the Zepbound label that most nausea, vomiting and diarrhea occurred during dose escalation and decreased over time. The US labels don’t say how long nausea lasts. The EU prescribing information for Wegovy does: the median duration of nausea was 8 days.

Mornings are a sensitive time. The 2025 joint advisory on nutrition and GLP-1 therapy, from four US medical and nutrition societies (I’ll call it “the advisory”), notes that nausea often shows up in the morning or after long stretches without eating. It suggests a small breakfast, then small meals every 3 to 4 hours, with enough fluids. It adds that smoothies made with fruit and milk or yogurt, cottage cheese and soups are often easier to face than red meat, processed meats or aged cheeses.

If nausea is your main problem, start with my guide to GLP-1 nausea and what to eat.

How much protein to aim for at breakfast

The best-supported figure is per meal, not specific to breakfast:

• Leidy and colleagues (2015), in their review of protein and weight loss, describe “potentially” at least 25 to 30 g per meal, within 1.2 to 1.6 g per kilogram of body weight a day (0.54 to 0.73 g per pound).
• The PROT-AGE group, writing about adults over 65, describes a threshold of 25 to 30 g per meal to stimulate muscle. It sees possible advantages in spreading protein across breakfast, lunch and dinner, but acknowledges that concentrating it in one main meal has also shown benefits and that more research is needed.

In practice, 25 to 30 g is a rough reference, not a required minimum. The daily total is what counts, and your registered dietitian or doctor sets your number based on your weight, age and kidney function. You can estimate yours with the protein calculator (in Spanish; it works in kilograms, so divide your weight in pounds by 2.2). I explain why protein matters for muscle in protein and muscle on GLP-1 medications.

How to read the tables: amounts are edible weight, and the chicken is already cooked. For liquid dairy, I count 1 ml as 1 g. Cooking oil isn’t included. Totals add up the value of each row. Ounces and cups are rounded and approximate; the grams are what I calculated from.

4 very light breakfasts for queasy mornings

For the first weeks and the days after a dose increase: small volume, mild flavors, almost no cooking.

1. Greek yogurt with papaya (14.0 g)

Food	Amount	Protein
Greek yogurt, plain, whole milk	150 g (5.3 oz, about ⅔ cup)	13.5 g
Papaya	100 g (3.5 oz, about ⅔ cup)	0.5 g
Total	250 g (8.8 oz)	14.0 g

Fiber: 1.7 g. Energy: 189 kcal. Eaten cold, nothing to cook.

2. Ricotta toast with banana (15.6 g)

Food	Amount	Protein
Ricotta, part-skim	100 g (a scant ½ cup)	11.4 g
White bread, toasted	40 g (1.4 oz, a thick slice)	3.5 g
Banana	60 g (about half a medium banana)	0.7 g
Total	200 g (7.1 oz)	15.6 g

Fiber: 2.6 g. Energy: 298 kcal. Toast is on the list of bland foods that MedlinePlus and the National Cancer Institute suggest for nausea.

3. Milk, oatmeal and banana smoothie (12.1 g)

Food	Amount	Protein
Skim (nonfat) milk	250 ml (about 1 cup)	8.9 g
Oatmeal, cooked and cooled	100 g (a scant ½ cup)	2.5 g
Banana	60 g (about half a medium banana)	0.7 g
Total	410 g (14.5 oz)	12.1 g

Fiber: 3.3 g. Energy: 217 kcal. This is the bulkiest of the four, so sip it slowly.

4. Scrambled eggs on toast (17.4 g)

Food	Amount	Protein
Eggs	2 eggs (110 g)	13.9 g
White bread, toasted	40 g (1.4 oz, a thick slice)	3.5 g
Total	150 g (5.3 oz)	17.4 g

Fiber: 1.1 g. Energy: 264 kcal. Eggs bring some fat (10.5 g in two); if that feels heavy, start with one.

4 medium breakfasts: 18 to 23 g

For when the nausea eases but your appetite is still small.

5. Cottage cheese with pineapple and walnuts (18.4 g)

Food	Amount	Protein
Cottage cheese, 2%	150 g (about ⅔ cup)	15.6 g
Pineapple	100 g (3.5 oz, about ⅔ cup)	0.5 g
Walnuts	15 g (0.5 oz, about 7 halves)	2.3 g
Total	265 g (9.3 oz)	18.4 g

Fiber: 2.4 g. Energy: 270 kcal.

6. Greek yogurt with kiwifruit and almonds (22.3 g)

Food	Amount	Protein
Greek yogurt, plain, whole milk	200 g (7.1 oz, a scant cup)	18.0 g
Kiwifruit	100 g (3.5 oz, one large)	1.1 g
Almonds	15 g (0.5 oz, about 12)	3.2 g
Total	315 g (11.1 oz)	22.3 g

Fiber: 4.9 g. Energy: 342 kcal. The kiwifruit adds fiber, which helps if you’re also dealing with constipation.

7. Arepa with shredded chicken and avocado (20.0 g)

Food	Amount	Protein
Arepa (corn cake)	90 g (3.2 oz, one small)	4.9 g
Chicken breast, cooked and shredded	50 g (1.8 oz, about ⅓ cup)	14.5 g
Avocado	30 g (1 oz, about ⅕ of a medium avocado)	0.6 g
Total	170 g (6.0 oz)	20.0 g

Fiber: 4.4 g. Energy: 321 kcal. Arepas are the griddled corn cakes of Venezuela and Colombia. Many US supermarkets carry them frozen, or the precooked cornmeal to make them. If you swap in another bread, the protein and energy figures will change.

8. Tomato toast with a hard-boiled egg and a glass of milk (19.9 g)

Food	Amount	Protein
Whole-wheat bread	40 g (1.4 oz, a thick slice)	5.0 g
Tomato, grated or thinly sliced	100 g (3.5 oz, one small)	0.9 g
Egg, hard-boiled	1 egg (55 g)	6.9 g
Skim (nonfat) milk	200 ml (about 7 fl oz)	7.1 g
Total	395 g (13.9 oz)	19.9 g

Fiber: 3.6 g. Energy: 271 kcal. If the milk goes into your coffee, it still counts.

4 fuller breakfasts: 25 g or more

For days with a bit more appetite: these reach the 25 to 30 g reference.

9. Shredded chicken tacos with avocado (28.1 g)

Food	Amount	Protein
Corn tortillas	2 tortillas, 6-inch (60 g)	3.4 g
Chicken breast, cooked and shredded	80 g (2.8 oz, a heaping ½ cup)	23.2 g
Avocado	30 g (1 oz)	0.6 g
Tomato	100 g (3.5 oz, one small)	0.9 g
Total	270 g (9.5 oz)	28.1 g

Fiber: 6.3 g. Energy: 320 kcal. Chicken cooked the night before works warm or cold.

10. Eggs with black beans and corn tortillas (25.3 g)

Food	Amount	Protein
Eggs	2 eggs (110 g)	13.9 g
Black beans, cooked	90 g (3.2 oz, about ½ cup)	8.0 g
Corn tortillas	2 tortillas, 6-inch (60 g)	3.4 g
Total	260 g (9.2 oz)	25.3 g

Fiber: 11.0 g. Energy: 409 kcal. This is the highest in fiber of the twelve. The advisory suggests avoiding very high-fiber foods in the first days of treatment, so this one is better saved for later. Canned black beans, rinsed, work fine. Refried beans are usually made with added fat, so their numbers won’t match these.

11. Ham omelet with whole-wheat toast (25.5 g)

Food	Amount	Protein
Eggs	2 eggs (110 g)	13.9 g
Deli ham, sliced	40 g (1.4 oz, about 2 slices)	6.6 g
Whole-wheat bread	40 g (1.4 oz, a thick slice)	5.0 g
Total	190 g (6.7 oz)	25.5 g

Fiber: 2.9 g. Energy: 324 kcal. The highest in fat of this group (15.4 g), before any oil or butter in the pan.

12. Tuna on whole-wheat toast with a glass of milk (27.8 g)

Food	Amount	Protein
Whole-wheat bread	40 g (1.4 oz, a thick slice)	5.0 g
Light tuna, canned in water, drained	60 g (2.1 oz, about half a 5-oz can)	15.3 g
Tomato	50 g (1.8 oz, half a small one)	0.4 g
Skim (nonfat) milk	200 ml (about 7 fl oz)	7.1 g
Total	350 g (12.3 oz)	27.8 g

Fiber: 3.0 g. Energy: 253 kcal. The leanest of the fuller breakfasts (2.5 g of fat), but fish has a strong smell: not one for queasy mornings.

All 12 breakfasts ranked by protein

#	Breakfast	Protein	Fiber	Energy
9	Chicken tacos with avocado	28.1 g	6.3 g	320 kcal
12	Tuna toast with milk	27.8 g	3.0 g	253 kcal
11	Ham omelet with toast	25.5 g	2.9 g	324 kcal
10	Eggs with black beans and tortillas	25.3 g	11.0 g	409 kcal
6	Greek yogurt with kiwifruit and almonds	22.3 g	4.9 g	342 kcal
7	Arepa with chicken and avocado	20.0 g	4.4 g	321 kcal
8	Tomato toast, egg and milk	19.9 g	3.6 g	271 kcal
5	Cottage cheese with pineapple and walnuts	18.4 g	2.4 g	270 kcal
4	Scrambled eggs on toast	17.4 g	1.1 g	264 kcal
2	Ricotta toast with banana	15.6 g	2.6 g	298 kcal
1	Greek yogurt with papaya	14.0 g	1.7 g	189 kcal
3	Milk, oatmeal and banana smoothie	12.1 g	3.3 g	217 kcal

Composition data: USDA FoodData Central, as used in the food pages (in Spanish). Calories are for reference, not a target. To build your own combinations, the satiating food finder (in Spanish) sorts foods by protein per serving, and my guide to the most filling foods explains what makes a food filling.

Drinkable options: when nothing solid goes down

The advisory lists smoothies made with fruit and milk or yogurt among the foods people often find easier. Two ideas, besides smoothie number 3:

• Plain milk, in sips. 250 ml (about 1 cup) of skim milk has 8.9 g of protein; the same amount of whole milk, 7.9 g.
• Greek yogurt blended with milk and fruit. 150 g (about ⅔ cup) of Greek yogurt, 200 ml (about 7 fl oz) of skim milk and 100 g (about ⅔ cup) of mango add up to 21.5 g of protein and 280 kcal.

The same advisory notes that some people reach their target with shakes, bars or other protein-fortified products. Protein powder is one of those options. Talk it over with your doctor or a registered dietitian first, especially if you have kidney disease: PROT-AGE excludes people with severe kidney disease who aren’t on dialysis from its recommendations, because they may need to limit protein.

One caution from MedlinePlus: dairy products may add to gassiness and diarrhea in some people. If that happens to you, try the egg or chicken options first.

Coffee, and a few easy swaps

• Arepa or tortillas. The arepa (number 7) also works with other protein fillings: scrambled egg, tuna or ricotta. Corn tortillas carry numbers 9 and 10.
• Cottage cheese or ricotta. They aren’t the same food, but both work as a spread or a bowl. Per 100 g, 2% cottage cheese has 10.4 g of protein and 81 kcal; part-skim ricotta, 11.4 g and 138 kcal.
• Omelet or scrambled. Numbers 4 and 11 have the same protein whichever way you cook the eggs; only the fat you add changes.

Coffee, separately. MedlinePlus suggests avoiding caffeine when you’re nauseated, and the National Cancer Institute lists the smell of coffee among odors that can bother you. If coffee sits well with you, have it after eating something. And if it has milk, count it: 200 ml (about 7 fl oz) of skim milk in a latte is 7.1 g of protein.

Tips for tough mornings

• Cold before hot. The National Cancer Institute suggests trying cold foods such as yogurt, and the UK’s NHS suggests regular sips of a cold drink.
• Prep the night before. The NHS advises against cooking or eating strong-smelling food when you feel sick. Boiling eggs, shredding chicken or making oatmeal ahead means no cooking first thing.
• Protein first. The advisory suggests starting with the protein part of the meal: if you fill up halfway, that part is already in.
• Split breakfast. Half now and half mid-morning still counts. The advisory talks about small meals every 3 to 4 hours; MedlinePlus, about 6 to 8 small meals a day.
• Slowly, without a big glass on the side. The NHS advises not eating too quickly, not having a large drink with meals and not lying down soon after eating.

To plan the week, the weekly menu for small appetites (in Spanish) spreads protein across small meals and can be printed.

What to avoid on queasy mornings

Based on the guidance I summarize in my nausea guide:

• Pastries, fried and greasy food. The advisory, the NHS and MedlinePlus all advise against them. A 60 g (2.1 oz) butter croissant has 4.9 g of protein and 12.6 g of fat.
• Very sweet or spicy food, if it makes you feel sick, according to the National Cancer Institute.
• Strong smells: coffee, fish, onions and garlic are the examples the same institute gives.
• Caffeine and carbonated drinks, which MedlinePlus suggests avoiding with nausea.
• Lots of fiber at once in the first days, according to the advisory.
• Holding out until lunch. The advisory notes that nausea often appears after long stretches without eating, and that putting off meals until you’re very hungry can steer you toward sugary and refined foods.

When to get help

Eating very little for a long time isn’t an achievement or the goal of treatment. If you’ve gone days without covering the basics, can’t keep fluids down, or food has become a source of anxiety, talk to your doctor or a registered dietitian. If you have or have had an eating disorder, tell your prescriber: the advisory recommends screening for eating disorders in people on these medications. MedlinePlus describes eating disorders as serious mental health conditions and stresses that seeking help matters.

Frequently asked questions

Can I skip breakfast if I’m not hungry?

Talk it over with your doctor or a registered dietitian. As general information, the advisory suggests a small breakfast and small meals every 3 to 4 hours, because nausea often shows up after many hours without food.

How much protein should breakfast have?

Leidy (2015) and PROT-AGE use 25 to 30 g per meal as a reference. The light breakfasts on this page land between 12 and 18 g, and the rest can come at other meals: PROT-AGE acknowledges that concentrating protein in one main meal has also shown benefits. Your dietitian or doctor sets your number.

What should I eat for breakfast on Ozempic if I have no appetite at all?

Something cold and small, like the Greek yogurt with papaya (14.0 g), or one of the drinkable options if nothing solid goes down.

Is it normal not to be hungry in the morning on Ozempic, Wegovy or Zepbound?

It’s expected: the labels for semaglutide and tirzepatide say both drugs decrease calorie intake, likely by affecting appetite. If you can’t eat or drink enough, talk to your doctor.

Can a protein shake replace breakfast?

According to the advisory, shakes are one option, not a necessity. Check with your doctor or a registered dietitian first, especially if you have kidney disease.

Can I have coffee with breakfast?

With nausea, MedlinePlus suggests avoiding caffeine. If coffee sits well with you, have it after eating something, not instead of it.