Serves: 1
Prep time: 5–10 minutes
Cook time: Optional (if cooking oats)
Total time: ~10 minutes
✔ High protein supports morning satiety
✔ Soluble fibre from oats supports steady energy
✔ Seeds add fibre and healthy fats in small volume
✔ Soft texture is easy to tolerate
✔ Simple, repeatable breakfast option
Nutrition (per serving, approx.)
Calories: ~380–420 kcal
Protein: ~25–30 g
Fibre: ~7–9 g
Ingredients (serves 1)
30 g rolled oats
120–150 g 0% Greek yogurt or Skyr
50–75 g mixed berries (fresh or frozen)
1 tbsp mixed seeds (chia, flax, pumpkin, sunflower)
1 tsp nut butter (almond or peanut) or ~10 g chopped nuts
Cinnamon, to taste
Splash of milk or water (optional, to loosen)
Method
Cook oats with water or milk until soft, or soak overnight in the fridge for an overnight oats version.
Spoon oats into a bowl and allow to cool slightly.
Top with Greek yogurt, berries, seeds and nut butter.
Sprinkle with cinnamon and add a splash of liquid if needed.
Eat slowly and stop when comfortably satisfied.
Why it works on GLP-1 medication
Protein from yogurt supports fullness and helps preserve lean mass, while oats and berries provide slow-release carbohydrates that can help reduce appetite swings. The soft texture can also be easier to tolerate if nausea is present.
Health insight
Oats provide beta-glucan, a soluble fibre that can help support stable blood glucose levels
Seeds support gut health and bowel regularity
Berries provide polyphenols linked to metabolic health
Portion guidance (GLP-1 specific)
This breakfast is filling despite a modest portion.
If appetite is lower, you could slightly reduce the oats and prioritise yogurt and berries.
Easy swaps
Texture: overnight oats instead of cooked
Fruit: swap berries for grated apple or pear
Fibre boost: add extra chia seeds if well tolerated
📝 References
Diabetes UK. Glycaemic index and diabetes. In: Diabetes UK [Internet]. 2017. Available from: https://www.diabetes.org.uk/living-with-diabetes/eating/carbohydrates-and-diabetes/glycaemic-index-and-diabetes.
Onali T, Slabá H, Jian C, Koivumäki T, Päivärinta E, Marttinen M, et al. Berry supplementation in healthy volunteers modulates gut microbiota, increases fecal polyphenol metabolites and reduces viability of colon cancer cells exposed to fecal water- a randomized controlled trial. The Journal of Nutritional Biochemistry [Internet]. Elsevier; 2025; 141:109906. Available from: https://www.sciencedirect.com/science/article/pii/S0955286325000695.