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10 High-Protein Oatmeal Breakfasts to Help You Lose Weight with GLP-1 Medications

Natalie
Stein
January 10, 2024
10 High-Protein Oatmeal Breakfasts to Help You Lose Weight with GLP-1 Medications
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In this article:

  • GLP-1 medications can help you lose weight along with a nutritious and balanced diet.
  • High-fiber, low-fat meals that include protein may help with weight loss. They may also help reduce side effects from GLP-1 medications
  • Oatmeal is a nutritious food that you can have for breakfast. These 10 breakfasts include oatmeal and are high in protein and other nutrients. They include sweet options, savory options, and overnight options so you can make oatmeal work for you!
  • Lark can help you on your weight loss journey with GLP-1 medications as you manage side effects, get help taking your medications as prescribed, and establish healthy habits for lasting results.

A healthy breakfast can help you lose weight and get more nutrients overall. Oatmeal is a whole-grain option that can be satisfying and delicious. Here are some tips for keeping carbs in check and adding protein to your oatmeal to stabilize blood sugar and support fullness for hours. 

Then keep reading for 10 ideas for oatmeal that can make you excited for breakfast every day. There are both sweet and savory ideas to try.

Tips for Making Healthy, High-Protein Oatmeal

For a balanced meal with oatmeal, you’ll need oats, something to cook or soak them in, a source of protein, and additional ingredients like fruit or vegetables, seasonings, and possible toppings. You can cook oatmeal or make overnight oatmeal, which doesn’t require cooking.

Oats

Use ½ cup of dry rolled oats, ½ cup of instant oats, or ¼ cup of steel cut oats. These options have 150 calories and 27 grams of carbs, including 4 grams of fiber.

Water, Milk, or Other Liquid

You’ll need water or something else to cook or soak your oats in. These are some other choices.

  • Milk or unsweetened soy milk are good sources of protein
  • Other unsweetened plant-based milk substitutes, such as almond and coconut milk, may be lower in calories than skim milk and soy milk, but they may not have much protein
  • Low-sodium broth can be an option for savory oatmeal

Unless otherwise stated, use 1 cup of liquid for cooked oatmeal. You may need less for overnight oats or if you’re also adding yogurt.

Protein Source

A half-cup of oats has about 5 grams of protein, so you’ll need another source for a high-protein breakfast. Milk and soy milk are good choices. Other options can include the following.

  • Low-fat cottage cheese
  • Non-fat plain regular and Greek yogurt
  • Low-fat and nonfat cheese
  • Egg whites and liquid eggs. Liquid eggs are pasteurized, so they can be a safer choice when you’re cooking them quickly
  • Tofu

Fruit and Vegetables

Fruit and vegetables add fiber and antioxidants. They also make the meal more filling without adding many calories. Aim for at least ½-1 cup of fruit or non-starchy vegetables at breakfast. Choose fresh or unsweetened frozen options.

Here are some fruit options.

  • Apples, bananas, oranges, and tangerines are readily available year-round
  • Berries, peaches, nectarines, and melons may be more seasonal
  • Unsweetened frozen berries, peach, mango, pineapple, and cantaloupe can help you increase your variety year-round

These are some vegetable possibilities. 

  • Spinach, zucchini, onion, tomatoes, and bell peppers are nutritious choices
  • Grated zucchini and carrots are easy to sneak into oatmeal to help you get more vegetables if that’s a challenge for you
  • Frozen broccoli, cauliflower, spinach, and green beans are easy to find and use

Winter squash, pumpkin, and sweet potato are possibilities for non-starchy vegetables. 

Additional Ingredients

Spices, extracts, and other ingredients can add flavor to your oatmeal. These are some examples.

  • Cinnamon, nutmeg, and cloves
  • Vanilla or almond extract
  • Fresh herbs like basil, rosemary, and sage in savory oatmeal
  • Garlic
  • Lemon or lime zest

Healthy fats like avocado, peanut butter, nuts, and seeds can be delicious, but high-fat meals can increase the risk of having side effects from your GLP-1 medications. Have small portions and try to notice how they make you feel.

Basic Oatmeal Recipe

To make oatmeal, heat 1 cup of milk or water until boiling. Stir in ½ cup of rolled or instant oats and cook over medium-low heat for 5 minutes, stirring often. To make steel cut oats, use ¼ cup of steel cut oats and cook for 25-30 minutes. 

If you’re making a recipe with egg whites in the oatmeal, beat the egg whites in a bowl. Once the oatmeal is cooked, gradually add it to the eggs and keep stirring. Return the mixture to the pot and cook for 5 minutes, stirring. 

You don’t need to cook overnight oats. Just soak them in a mixture of ⅓ cup of milk or plant-based milk substitute and ½ cup of yogurt, cottage cheese, tofu, or mashed banana. Stir in the other ingredients and refrigerate in a covered container overnight. 

High-Protein Oatmeal Recipe Ideas

These are some ideas for high-protein oatmeal with different combinations of fruit, nuts, vegetables, cheese, and more. 

Sweet or Fruity High-Protein Oatmeal Ideas

Fruit can sweeten oatmeal without needing to add sugar. Choose fresh fruit or unsweetened frozen fruit. Here are some ideas.

  • Mango Lime Oatmeal: Cook ½ cup oats in ½ cup of milk. Stir in ⅓ cup of cottage cheese and top with ½-1 cup mango chunks and lime zest to taste.
  • Chunky Pear Oatmeal: Cook ½ cup oats in ¾ cup of water or milk. Gradually stir in 4 beaten egg whites (or ½ cup of liquid egg) and cook over low heat until the egg whites are thoroughly incorporated. Stir in ½-1 chopped ripe pear and 2 tablespoons of chopped walnuts. 
  • Peanut Butter and Strawberry Oatmeal: Cook ½ cup oats in 1 cup of milk. Stir in ½ cup of strawberries and 1 tablespoon of chopped peanuts. Top with 1 tablespoon of peanut butter and ¼ cup of strawberries. 
  • Overnight Banana Bread Oatmeal: Soak 1 small mashed banana, ½ cup of yogurt, and a dash of cinnamon overnight. Serve with 1 tablespoon of peanut butter.
  • Carrot Cake Oatmeal: Cook ½ cup oats in ½ cup of water or milk. Stir in ⅓ cup grated carrot and ½ teaspoon of cinnamon, and continue to cook for 2 minutes while stirring. Stir in ½ cup of lowfat cottage cheese and heat. Remove from heat and add 2 tablespoons of chopped nuts, plus optional natural sweetener to taste.
  • Chocolate Banana Bread Oatmeal: Cook ½ cup oats in ½ cup of water or milk. Keep stirring over low heat and add 1 mashed banana, ½ cup of plain yogurt, 1 tablespoon of cocoa powder, and a dash of cinnamon. Remove from heat when everything is blended and hot.
  • Berries and Cream Oatmeal: Cook ½ cup oats in 1 cup water or milk. Stir in ½ cup of berries. Top with ¼ cup berries and ½ cup of cottage cheese to serve.
  • Peach Crumble Overnight Oatmeal: Stir together ½ cup oats and ¾ cup of cottage cheese. Top with ¾ cup of peach slices and 2 tablespoons of sliced almonds mixed with ½ teaspoon of cinnamon. Let it soak overnight.

Savory High-Protein Oatmeal Recipes

These recipes can help you get a head start for the day on your vegetable consumption, or you can prepare oatmeal for lunch or dinner. They’re also a nice change if you want oatmeal, but don’t want a sweet start to your day. 

  • Roasted Vegetable Overnight Oatmeal: Blend ½ cup oats with ¾ cup milk and ½ cup of plain yogurt or tofu. Toss in 1 cup of cubed vegetables roasted with a spritz of olive oil. Eggplant, green, yellow, and red peppers, carrots, and purple onions give a nice rainbow of colors. Soak overnight, and serve with 1 ounce of blue cheese or another strong cheese.
  • Butternut Squash and Spinach Oatmeal: Cook ½ cup of oats in ½ cup of broth or water. Beat ¾ cup of pureed cooked butternut squash with 3-4 egg whites, and blend it into the oatmeal over medium heat. Turn off the heat and stir in 1 cup of spinach. Serve with 1 ounce of parmesan cheese or ½ ounce of nuts.
  • Burrito Bowl Oatmeal: Cook ½ cup of oats in ¾ cup of milk. Beat in ½ cup of low-sodium, fat-free refried beans or other mashed cooked beans. Serve with chopped lettuce, tomato, and onion, plus salsa and avocado.
  • Breakfast Pizza Oatmeal: Cook ½ cup oats in ¾ cup of water or milk. Stir in ½-1 cup of Italian-seasoned canned tomatoes or ½ cup of pasta sauce. Stir in 1 cup of chopped spinach and heat. Before serving, stir in 1-2 ounces of low-fat shredded mozzarella cheese. Top with a sliced hard-boiled egg for extra protein.
  • Mediterranean Oatmeal: Cook ½ cup oats in 1 cup of low-sodium broth or water. Stir in ½ cup of chickpeas, ¾ cup of broccoli florets or other chopped cooked vegetables, and seasonings such as thyme, oregano, and black pepper. Serve with 1 ounce of feta cheese or ½ small avocado, sliced.

How Lark Can Help

A high-protein, high-fiber meal plan can help you lose weight and reduce side effects on GLP-1 medications, and high-protein oatmeal recipes can help you get more protein and fiber. Lark can help you reach your goals with personalized coaching for weight loss and side effect management. Your Lark coach is available 24/7 for food logging and feedback, support taking your medications, and coaching around supportive behaviors like managing stress and being physically active.

Click here to see if you may be eligible to join Lark today!

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