Tiny plate guide

High-Protein Breakfasts That Aren't Eggs (Tiny Portions for GLP-1 Users)

Eggs are a common go-to, and a common thing to go off on GLP-1 medicines. Here are six egg-free breakfasts with 20 g+ protein that fit in a small bowl or glass.

Mornings are often the hardest time to eat on a GLP-1 medicine, and many people find eggs suddenly smell or sit wrong. The fix is not a bigger breakfast. It's a small one built around a dense protein: Greek yogurt, cottage cheese, milk powder or powdered peanut butter.

Every option below is egg-free, takes 5 minutes or less (or is made the night before), and lands at 21–26 g protein.

1. PB & Raspberry Yogurt Bowl 26 g protein

165 kcal · Good when: You want something sweet-ish but not sugary, and spoonable.

1 small container Greek yogurt, plain, nonfat
1/4 cup Powdered peanut butter
1/4 cup Raspberries, fresh or thawed

Stir the powdered peanut butter into the yogurt until smooth. Top with raspberries.

2. Banana Cream Yogurt Cup 21 g protein

165 kcal · Good when: Your stomach is unsettled and you want mild, cold and smooth.

1 small container Greek yogurt, plain, nonfat
2 tbsp Nonfat dry milk powder
1/4 cup slices Banana, sliced

Stir the milk powder into the yogurt until smooth (it softens the sour taste). Top with banana and a drop of vanilla if you like.

3. Whipped Cottage Cheese & Peaches 23 g protein

160 kcal · Good when: You want something cold, smooth and gently sweet.

1/2 cup Cottage cheese, 1% milkfat
1/2 small container Greek yogurt, plain, nonfat
1/4 cup Peaches, canned in juice, diced

Blend or whisk cottage cheese and yogurt until smooth and fluffy. Top with peaches.

4. PB Overnight Oats 23 g protein

230 kcal · Good when: Mornings are rough. Breakfast is already waiting.

1/4 cup Oats, rolled or quick, dry
2/3 small container Greek yogurt, plain, nonfat
1/4 cup Milk, skim
2 tbsp Nonfat dry milk powder
2 tbsp Powdered peanut butter
2 tbsp Blueberries

Stir everything except berries in a jar. Refrigerate overnight. Top with blueberries. Make 3 jars at once.

5. Chocolate PB Double-Milk Shake 21 g protein

200 kcal · Good when: Chewing feels like too much. Sipping is easier.

1 cup Milk, skim
1/3 cup Nonfat dry milk powder
1 tbsp Unsweetened cocoa powder
2 tbsp Powdered peanut butter

Shake or blend everything with a few ice cubes. Sweeten to taste if you like (not included in the numbers).

6. Savory Cottage Cheese Cup 22 g protein

135 kcal · Good when: You want savory and cold, with zero cooking.

3/4 cup Cottage cheese, 1% milkfat
3 tomatoes Cherry tomatoes, halved
1/4 cup slices Cucumber, with peel, sliced

Spoon the cottage cheese into a small bowl. Add tomatoes and cucumber. Season with black pepper and a pinch of salt.

Tips

Eat the protein part first, then stop when you've had enough. Leftovers can go back in the fridge.
Nonfat dry milk powder stirred into yogurt adds protein and softens the sour taste.
Powdered peanut butter brands vary. Check your label.

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Tiny Appetite, Big Protein

These six are from our guide. It has 30 tiny meal cards (24 of them egg-free), a 7-day plan and a backup for every meal.

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Nutrition calculated from USDA FoodData Central data. Brands differ, so check your labels. General food and lifestyle information only, not medical advice.