If you’re taking GLP-1 weight loss injections, like Wegovy or Mounjaro, you may not fancy your usual staple meals. This means deciding what to eat for breakfast might be harder than before. 

So if you’ve run out of ideas or fancy something a bit different, here are three easy, healthy recipes (dietitian approved!). And each recipe helps alleviate the common side effects of weight loss jabs like nausea and headaches:

  • Banana pancakes
  • Tomato and mushroom omelette
  • Overnight oats

 

Banana Pancakes 

Helps with: low mood, nausea, headache, insomnia

Serves: 8 pancakes

Ingredients

  • 1 small-medium banana – roughly chopped 
  • 125ml milk 
  • 100g oats 
  • 2 teaspoon baking powder 
  • 1 teaspoon vanilla extract 
  • 2 eggs – separated

 

Optional: 

  • 2 tablespoon natural yoghurt – avoid sugar-free or low-fat varieties. 
  • Handful of berries of choice – cut into bite-sized pieces. 
  • 2 tablespoon nut butter 
  • 2 tablespoon jam or marmalade 
  • 1 banana – chopped

 

Method

  1. Prepare the batter:
  2. In a blender add the banana, milk, oats, baking powder, and egg yolk. Blend until smooth.
  3. Whisk the egg whites until stiff peaks form.
  4. Fold in 1-2 tbsp of the egg whites to the batter mixture in a mixing bowl. Fold in the rest once fully incorporated.
  5. Fry the pancakes:
  6. Heat a non-stick pan over a medium heat with 1 tbsp of oil, ensuring the oil fully coats the pan.
  7. Once the oil is heated add 2 tbsp of the batter to the pan, frying until the base sets and bubbles appear on the surface, roughly 2-3minutes.
  8. Flip the pancake and fry for a further minute.
  9. Place the pancake on a plate and repeat the above process until the batter is finished.
  10. Serve – Serve with optional ingredients and enjoy!

 

Any leftovers can be kept in the fridge for 1 week or freezer for 3 months.

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Tomato and Mushroom Omelette

Helps with: insomnia, nausea, low mood

Serves: 1 portion

Ingredients

  • 3 large eggs 
  • 1 tablespoon butter 
  • 1/4 cup sliced mushrooms 
  • 1/4 cup chopped tomatoes 
  • 1/4 cup shredded cheddar cheese 
  • Salt and pepper to taste 
  • Fresh herbs such as chives or cilantro (optional)

 

Method

  1. Crack the eggs into a bowl, season with salt and pepper, and whisk until the mixture is well combined and frothy.
  2. Heat the butter in a non-stick skillet over medium heat. Add the sliced mushrooms and sauté for 2-3 minutes or until they are softened and lightly browned. 
  3. Add the chopped tomatoes to the skillet and cook for an additional minute or until they are heated through. 
  4. Pour the egg mixture into the skillet, and use a spatula to spread it out evenly over the mushrooms and tomatoes. Cook for 2-3 minutes or until the edges of the omelette are set. 
  5. Sprinkle the shredded cheddar cheese over the top of the omelette, and then use a spatula to fold it in half. Cook for an additional minute or until the cheese is melted and the eggs are cooked through. 
  6. Slide the omelette onto a plate, and serve hot. 

 

Overnight Oats

Helps with: constipation, headache, insomnia, low mood, nausea, constipation, diarrhoea 

Serves: 1 portion

Ingredients

  • 40g oats 
  • 100mls milk or plant-milk of choice – hazelnut recommended if you like a more creamy texture 
  • 2 tablespoon natural yoghurt 
  • 1 tablespoon honey 

 

Optional toppings: 

For nausea: 

  • 1 orange – peeled and segmented, (optional) with some zest
  • 1 tablespoon nut butter of choice 
  • 1 tablespoon sunflower seeds 

 

For insomnia: 

  • Handful frozen berries 
  • 1 Apple – sliced 
  • 25g dark chocolate – grated 

 

For constipation: 

  • Handful of raspberries 
  • Handful of prunes 
  • 1 tablespoon flaxseed

 

For diarrhoea: 

  • 1 passion fruit 
  • 2 kiwi -peeled and halved 
  • 1 tablespoon chia-seeds 

 

For headaches: 

  • 1 banana –  sliced 
  • 2 tablespoon walnuts 
  • Handful of strawberries – topped and halved 

 

For mood:

  • Handful spinach 
  • 1 fried egg 
  • 1 teaspoon cinnamon 
  • 1 teaspoon turmeric

 

Method

  1. Prepare the night before. In a bowl add the oats and milk and leave covered overnight. If using frozen or dried fruits this can be added at this stage as well. 
  2. The morning of – If you wish to heat your oats, place in the microwave for 2 minutes, stirring halfway through and once they’ve finished heating. 
  3. Layer the yoghurt first, then optional ingredients, then drizzle any nuts (if having) and the honey. Enjoy with some tea or coffee and or fruit juice for a great and quick start to your day!