Porridge gets written off as bland, beige and light on protein. This version is none of those things. Blueberries turn it a deep purple, ground flaxseed and coconut add texture and fibre, and a scoop of collagen takes it to 24g of protein for 355 calories. It is warm, filling and exactly what a cold Huddersfield morning calls for.
A quick word first: I am not a doctor or a dietitian, just someone who lived this. None of these foods or supplements are medication, and if you are on a GLP-1, check anything new with your GP or pharmacist. Right, let us get to it.
For more warm, filling options and the protein-first logic, see what to eat on Mounjaro.
Why porridge, done right, works on a GLP-1
Standard porridge is mostly carbs. A few tweaks turn it into a balanced, muscle-supporting breakfast.
24g of protein changes everything. A collagen scoop lifts plain oats from a light 8g to a proper 24g, which is what makes it hold you and protect muscle.
Oats plus flax means slow, steady energy. The soluble fibre in oats and the extra from flaxseed give a gradual release rather than a spike and crash.
Warm food is easier on a tricky stomach. On days the gut feels off, a warm bowl often goes down more kindly than something cold.
The breakfast I default to in winter
Living in West Yorkshire, a good chunk of the year is cold, dark and not exactly inviting. A warm bowl of porridge on those mornings does something a cold smoothie never will — it feels like a hug, and it gets me out of bed. I am only half joking. The psychology of eating well matters, and having a warm, satisfying, high-protein breakfast you actually want on a grim morning is worth a lot.
The collagen scoop is what makes it work for me rather than being just a bowl of carbs. Plain porridge left me hungry by mid-morning in my old life; at 24g of protein this version genuinely holds me to lunch, which on a GLP-1 is exactly the point.
The macros that matter
Here is what one serving gives you:
| Per serving | Amount |
|---|---|
| Calories | ~355 kcal |
| Protein | 24g |
| Carbohydrate | 37g |
| Fat | 12g |
| Fibre | 9g |
Those are the numbers I care about most, and the protein figure is the one to watch on a GLP-1. As a rough guide I aim for somewhere around 1.2 to 1.6g of protein per kilo of body weight across the day to protect muscle while losing fat, and I judge every meal by how much of that it contributes. I log meals like this in Cronometer (it is free) so I know I am actually hitting my targets rather than hoping — and honestly, the first time I tracked properly I realised I was eating far less protein than I thought. If you have never done it, give it two weeks; it is the single most useful thing you can do, and it costs nothing.
What you need (serves 1)
- 30g porridge oats
- 1 tbsp desiccated coconut
- 1 tbsp ground flaxseed
- 80g frozen blueberries
- 1 tsp honey or agave
- Pinch of pink Himalayan salt
- 180–200ml water or milk of choice
- 1 scoop Hydrolysed Collagen
How to make it
- Add the oats, coconut, salt and your water or milk to a saucepan.
- Bring to a gentle simmer over low heat, stirring regularly as it thickens.
- Stir in the blueberries and honey and keep going until they soften and the porridge turns purple.
- Stir through the ground flaxseed just before the end.
- Take the pan off the heat, then stir in the collagen scoop (adding it off the heat protects it).
- Serve warm and eat straight away.
Making it yours
Porridge is endlessly adaptable, which is half its appeal:
Swap the protein source. No collagen? A scoop of Super Protein with Fibre works, or stir in Greek yoghurt at the end.
Change the fruit. Raspberries, blackberries or grated apple all work; berries keep the sugar lower than banana.
Add texture. A few chopped nuts or a spoon of nut butter adds healthy fats and crunch.
Oats, blood sugar and the slow-release myth
Oats get called a slow-release carb, and they are relative to sugary cereal, but the finer points matter. The more processed and finely milled the oats, the faster they hit your blood sugar, so I use rolled porridge oats rather than the instant sachets, which are often milled fine and loaded with added sugar. Pairing them with protein and fat, as this recipe does with collagen, flax and coconut, slows the whole thing further and keeps energy steady. Small choices, but they add up to whether you are full at 11am or raiding the biscuit tin.
Overnight or on the hob
You can cook this fresh in five minutes, or make overnight oats with the same ingredients — combine everything cold, refrigerate, and eat it cold or warmed the next day. Prepping two or three jars at once makes weekday mornings effortless. See more in meal prep ideas for Mounjaro.
How it fits a full day of eating
At 24g of protein this is a properly balanced start, which makes the rest of the day easy to plan. It holds me comfortably to lunch, so I rarely need a mid-morning snack, and then I aim for a solid high-protein lunch and high-protein dinner to top up protein through the day.
On training days I will still add a protein shake afterwards, but this breakfast means I am not starting the day already behind on protein, which used to be my downfall. Getting a strong, high-protein breakfast in first thing is the single habit that most changed my results, and a warm bowl like this makes it sustainable even in the depths of a Yorkshire winter. See my complete GLP-1 guide for the full picture.
No appetite this morning?
Warm porridge is often one of the more manageable things on a low-appetite morning, but if even that is too much, a smaller portion still counts. When cooking is off entirely, HelloFresh keeps proper meals coming so you are not running on empty.
Supplements that pair well
This is a great base to build a routine around. I add Vitamin D3 + K2 through winter, and if you are chasing more protein across the day, my best protein shakes for GLP-1 guide helps. The free Lily & Loaf lifestyle analysis will match supplements to your goals.
Frequently asked questions
Can I make this vegan?
Yes — use a plant milk and swap the collagen for a plant protein powder. The oats, flax and berries are already plant-based.
Why add the collagen off the heat?
High heat can affect some protein powders and change the texture. Stirring it in after you take the pan off the hob keeps it smooth.
Are frozen blueberries as good as fresh?
Yes, and they are cheaper and give the porridge its purple colour beautifully as they cook down.
Instant oats or rolled oats?
Rolled porridge oats every time. Instant sachets are more processed, spike blood sugar faster and often carry a lot of added sugar. Plain rolled oats give you more control.
Can I make it dairy-free and still high protein?
Yes — use a plant milk and swap the collagen for a plant protein powder. Soya milk adds a little extra protein too.
Are oats gluten-free?
Oats are naturally gluten-free but are often processed alongside wheat. If you are coeliac or sensitive, buy oats specifically labelled gluten-free.
The bottom line
Purpled porridge is what plain oats should always have been — warm, filling, antioxidant-rich and, with a scoop of collagen, a proper 24g-protein breakfast that holds you to lunch. On a cold, dark morning it is the one that actually gets me eating well before the day runs away with me. Getting a strong, high-protein breakfast in first thing is the habit that most changed my results. To find the supplements worth adding around a base like this, the free Lily & Loaf lifestyle analysis is the sensible starting point.
The tools I lean on
If you are putting a GLP-1 routine together, this is the order I would do it in, free tools first:
- Track a fortnight of food in Cronometer so you can see your real protein and calories.
- Take the free Lily & Loaf lifestyle analysis to find the supplements actually worth buying.
- Start an Audible trial for something to listen to while you cook or walk.
- Keep HelloFresh on standby for the weeks cooking from scratch just is not happening.
A bit about me
I am Alan Spicer. I lost around seven stone on Mounjaro and filmed the whole thing, warts and all, on my YouTube channel. Protein-first, no-nonsense breakfasts like this were a real part of how I held onto muscle and kept the weight off.
This article shares my personal experience and general information only. It is not medical advice. Food and supplements support a balanced diet and healthy lifestyle and do not replace it or any treatment prescribed by your doctor. Speak to your GP or pharmacist before making changes, especially while on a GLP-1 medication.
Recipe adapted from the original ‘Purpled’ Porridge at Lily & Loaf.
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