10 GLP-1 Mediterranean Breakfasts That Are Light But Satisfying

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With the rise of GLP-1 medications and the ease of being able to access and administer them, we’ve grown quite a collection of GLP-1 recipes and posts that have healthy guidance. Something that’s really important is to make sure you’re still getting really good quality nutrition and developing sound lifestyle habits that compliment your GLP-1 medication.

Building off of that, let’s talk about breakfast. When you’re using a GLP-1 medication, breakfast doesn’t need to be big — but it does need to be intentional.

Because GLP-1 medications reduce appetite and slow digestion, starting the day with a protein-forward, Mediterranean-style breakfast helps you nourish your body without overwhelming it. The Mediterranean approach emphasizes lean proteins, healthy fats, fiber-rich produce, and low-glycemic carbohydrates — all of which pair beautifully with GLP-1 support. The Mediterranean way of living generally encourages a nutrition protocol that’s nutrient dense and contains a balance of protein, healthy carbs and healthy fats. That’s why we put this breakfast recipe list together - to marry the two together.

These breakfasts are designed to:

  • Deliver at least 25g of protein

  • Be gentle on digestion

  • Support stable blood sugar

  • Keep you comfortably satisfied (not stuffed)

Each recipe below is simple, flexible, and built for real life.

 
 

1. Apple Cinnamon Mediterranean Protein Smoothie

Ingredients

  • 1 scoop vanilla protein powder (≈25–30g protein)

  • 1 cup unsweetened almond milk

  • ½ small apple, chopped

  • 1 tbsp almond butter

  • ½ tsp cinnamon

  • Ice as needed

Directions

  1. Add all ingredients to a blender.

  2. Blend until smooth and creamy.

  3. Serve immediately.

Nutrition (approx.)
Calories: 320
Protein: 30g
Carbs: 28g
Fat: 11g

2. Chocolate Walnut Protein Shake

Ingredients

  • 1 scoop chocolate protein powder

  • 1 cup unsweetened almond milk

  • ½ frozen banana

  • 1 tbsp natural peanut butter

  • 1 tbsp chopped walnuts

  • Ice as needed

Directions

  1. Blend all ingredients until smooth.

  2. Adjust thickness with ice or almond milk.

Nutrition (approx.)
Calories: 400
Protein: 30g
Carbs: 32g
Fat: 16g

3. Spinach, Feta & Herb Frittata

Ingredients

  • 2 whole eggs

  • ¾ cup egg whites

  • 1 cup fresh spinach, chopped

  • 1 oz feta cheese

  • 1 tsp olive oil

  • Salt, pepper, dried oregano

Directions

  1. Preheat oven to 375°F.

  2. Whisk eggs and egg whites, stir in remaining ingredients.

  3. Pour into greased baking dish and bake 20–22 minutes.

Nutrition (approx.)
Calories: 360
Protein: 32g
Carbs: 8g
Fat: 21g

4. Turkey & Roasted Pepper Mediterranean Frittata

Ingredients

  • 2 whole eggs

  • ¾ cup egg whites

  • 3 oz cooked lean ground turkey

  • ¼ cup roasted red bell peppers

  • 1 tsp olive oil

  • Salt, pepper, garlic powder

Directions

  1. Preheat oven to 375°F.

  2. Mix all ingredients together.

  3. Bake 20–22 minutes until set.

Nutrition (approx.)
Calories: 380
Protein: 35g
Carbs: 7g
Fat: 20g

 
 

5. Greek Yogurt, Berry & Chia Power Bowl

Ingredients

  • 1 cup plain nonfat Greek yogurt

  • ½ scoop vanilla protein powder

  • ½ cup mixed berries

  • 1 tbsp chia seeds

  • 1 tbsp chopped almonds

Directions

  1. Stir protein powder into yogurt until smooth.

  2. Top with berries, chia seeds, and almonds.

Nutrition (approx.)
Calories: 360
Protein: 35g
Carbs: 30g
Fat: 9g

6. Cottage Cheese, Fig & Pistachio Bowl

Ingredients

  • 1 cup low-fat cottage cheese

  • 1 small fresh fig, sliced (or 2 dried figs, chopped)

  • 1 tbsp pistachios, chopped

  • Drizzle of honey (optional)

Directions

  1. Add cottage cheese to a bowl.

  2. Top with figs and pistachios.

Nutrition (approx.)
Calories: 370
Protein: 30g
Carbs: 28g
Fat: 10g

7. Mediterranean Berry Protein Smoothie Bowl

Ingredients

  • 1 scoop vanilla protein powder

  • ¾ cup frozen mixed berries

  • ½ frozen banana

  • ½ cup unsweetened almond milk

  • 1 tbsp ground flaxseed

Directions

  1. Blend all ingredients until thick.

  2. Pour into a bowl and enjoy with a spoon.

Nutrition (approx.)
Calories: 390
Protein: 30g
Carbs: 40g
Fat: 8g

8. Green Protein Smoothie witH CaShew Butter

Ingredients

  • 1 scoop vanilla protein powder

  • 1 cup spinach

  • ½ cup frozen pineapple

  • ½ banana

  • ½ cup unsweetened almond milk

  • 1 tsp cashew butter

Directions

  1. Blend until smooth and bright green.

  2. Serve immediately.

Nutrition (approx.)
Calories: 400
Protein: 30g
Carbs: 38g
Fat: 9g

 
 

9. Berry Almond Mediterranean Yogurt Bowl

Ingredients

  • 1 cup nonfat Greek yogurt

  • ½ scoop vanilla protein powder

  • ½ cup mixed berries

  • 1 tbsp sliced almonds

  • 1 tbsp chia seeds

Directions

  1. Mix yogurt and protein powder.

  2. Add toppings and enjoy.

Nutrition (approx.)
Calories: 370
Protein: 36g
Carbs: 28g
Fat: 10g

10. Apple Cinnamon Walnut Yogurt Bowl

Ingredients

  • 1 cup nonfat Greek yogurt

  • ½ scoop vanilla or cinnamon protein powder

  • ½ small apple, diced

  • 1 tbsp walnuts, chopped

  • Dash of cinnamon

Directions

  1. Stir protein powder into yogurt.

  2. Add apple, walnuts, and cinnamon.

Nutrition (approx.)
Calories: 380
Protein: 35g
Carbs: 30g
Fat: 11g

Customization Options (Make These Work for You)

  • Need more protein?
    Add an extra ½ scoop protein powder or increase egg whites.

  • Need more calories?
    Add olive oil, nuts, seeds, or a larger portion.

  • Low appetite mornings?
    Start with half portions or smoothies.

  • Dairy-free?
    Use plant-based protein + fortified almond or soy yogurt.

  • Digestive sensitivity?
    Skip raw fruit and choose cooked apples, bananas, or blended options.

Coach’s Notes: What to Do Next

  1. Start with one or two breakfast recipes and experiment.

  2. Notice how they impact your energy, hunger, and cravings.

  3. Customize based on your needs — you may need:

    • More protein

    • Slightly higher calories

    • Ingredient substitutions

  4. Identify what works best and build from there.

  5. Nothing needs to be perfect — it just needs to work for your body.