Everyone Eats Breakfast. Yes, Even You.

I always hear people say that they never eat breakfast.

But they do. You do. We all do.

You just might not call it that, especially if “breakfast” makes you think of early mornings, cereal, toast, and orange juice.

That’s because that version of breakfast was influenced by decades of marketing and outdated diet rules, not by what your body actually needs or when.

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Breakfast Isn’t at 7 AM

You might not feel hungry first thing in the morning or skip traditional breakfast foods altogether and think, “I don’t eat breakfast.”

But the moment you eat, you’ve just had your break-fast.

Because that’s all breakfast really is: the first thing you eat after not eating for a while. That’s it.

The when doesn’t matter nearly as much as what you choose to break that fast with.

Depending on your schedule, appetite, or medications, breakfast might happen at 9 AM, 11 AM, or even 2 PM, and that’s totally fine.

The goal isn’t to follow a clock; it’s to listen to your body and fuel it with something useful when it’s ready.

What If You’re Never Hungry Anymore?

If you’re on a GLP-1 or GIP medication, your appetite might be all over the place, especially in the morning.

Maybe you used to wake up hungry, but now even the thought of food makes you nauseous. That’s a common side effect (that usually goes away).

But even if you don’t feel hungry, your body still needs nutrients, just like always, you’re just not getting the usual cues to remind you.

Instead of forcing a full meal or skipping entirely, think of this as a chance to build a new routine that actually works for your body right now. You can still create structure, even if it looks different than before.

Here are a few helpful ideas:

• It’s okay if you are not ready to eat first thing in the morning; just be sure you’re getting enough in later meals so you’re not under-fueling all day.
• If you feel nauseous, stick with bland or easy-to-digest proteins like Greek yogurt, smoothies, or eggs. Cold or room-temp foods can feel gentler. This is almost always temporary, and your body will eventually adjust.
• If big meals feel like too much, split them into smaller ones and space them out. Mini-meals still add up.
• If you lose track of time, try setting a reminder or anchor your first meal to a daily habit, like after walking the dog or finishing up a work meeting. This is just to make sure you get enough while you’re learning to listen to your body.

Even a few bites of something smart is better than running on empty (think: half a smoothie or a protein coffee). This sets your body up for steady, stable energy instead of blood sugar crashes and GI stress.

When Ready, What Should You Break Your Fast With?

What you eat first matters more than when because it sets the tone for how you feel, think, and move the rest of the day. It’s best to match your eating to what your body needs next.

Sitting Most of the Day?

If you’re heading into work or sitting at a desk all day, protein, fiber (from carbs), and healthy fats are the perfect combo to keep blood sugar stable, fuel your brain, and keep you feeling full so you won’t look for snacks an hour later.

Think:

• Eggs and avocado toast
• Greek yogurt with berries and honey
• Oatmeal with protein powder and peanut butter

Running Around All Morning?

If you’re about to move your body or just had a chaotic morning, this is where quicker-digesting carbs can help. Yes, simple carbs have a place, especially before or after exercise, or when your brain feels like it’s dragging.

Think:

• Banana and peanut butter
• Rice cake with almond butter and a few chocolate chips
• Smoothie with fruit, peanut butter powder, and/or protein powder, and flax or oats

GLP-1 Tip: If large meals feel like too much, split them in half and eat them a couple of hours apart. That still counts as structure and can help with nausea or fullness without skipping entirely.

Why Protein and Fiber Matter Even More on GLP-1s

When you lose weight quickly, your body doesn’t just lose fat. You also lose muscle (unless you’re actively protecting it). That’s why protein matters a lot. Aim for 20–30 grams in your first meal, even if that meal is at noon.

Try to eat roughly the same number of grams of protein as your goal body weight. So, if your goal is 150 pounds, aim for about 130–150 grams of protein per day.

GLP-1 Tip: Try spreading your protein throughout the day instead of cramming it all in at dinner. This gives your body a steady supply of what it needs to hold on to muscle, support energy, and keep you full without overwhelming your stomach. Smaller servings are easier to digest and less likely to trigger nausea.

Example of 25–30 grams in a single meal (estimated):

• 2 scrambled eggs, 1 slice of Ezekiel toast, ¼ avocado, ¾ cup cottage cheese = 33g protein
• Protein shakes with 1 scoop whey, almond butter, chia seeds, and half a banana = 27–30g protein
• 3 oz grilled chicken breast, ½ cup quinoa, steamed broccoli = 30g protein (it’s okay to add a bit of dressing, sauce, or seasoning to flavor your broccoli as long as you can tolerate it)
• Greek yogurt (6oz), ¼ cup granola, 1 tbsp hemp seeds, and berries = 25g protein

Fiber is your digestive system’s BFF (especially on GLP-1s).

These meds slow down how fast food moves through the gut, so constipation is common at first. Fiber helps get things going without always relying on daily laxatives or supplements.

• Sip water throughout the day; no need to chug it all at once. Just try to drink at least half your body weight in ounces daily.
• Go super slow if you’re not used to eating a lot of fiber (this isn’t about going from zero to bean salads overnight).
• Look for fiber types that feel best in your body; some people do better with cooked veggies and oats than raw greens or seeds.

Bottom Line

Your breakfast choices are personal, flexible, and way more powerful than whatever time the clock says. Make it work for your real life, not some outdated rulebook or cereal commercial from the ’90s.

Your first meal can do something for you: protect muscle, support digestion, and help your brain fire on all cylinders. Start with something that supports your body and feels doable. That’s what eating on purpose looks like, even if it’s only a few bites at a time.

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Photo Credits

Healthy Delicious Breakfast by Timolina

Breakfast by Yana Gayvoronskaya