Who says you cannot have a proper cooked breakfast on a weight-loss journey? Rebuild the classic fry-up around eggs, mushrooms, spinach, grilled tomatoes and avocado and you get a 30g-protein plate for 590 calories, with none of the greasy regret. This is my weekend breakfast, and it proves eating well is not the same as eating sad.
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.
If you want the numbers behind your protein target, see how much protein per day and am I eating enough protein on Mounjaro.
Why this beats the traditional fry-up
A café fry-up is a wall of processed meat and fried bread. This keeps the comfort and fixes the nutrition.
30g of protein in one plate. Three eggs do the heavy lifting, and 30g in a single breakfast is exactly the muscle-protecting start a GLP-1 day wants.
Loaded with vegetables. Mushrooms, spinach and tomatoes bring fibre, volume and micronutrients where a normal fry-up brings grease.
12g of fibre. That is a genuinely high-fibre breakfast, which helps with the constipation so many of us fight on the jab.
My weekend reset breakfast
This is the plate I look forward to all week. Saturday morning, no rush, and a proper cooked breakfast that happens to be genuinely good for me. I think that matters more than people give it credit for — having something to look forward to that is on-plan, rather than feeling like every weekend is a test of willpower against a café fry-up, is a big part of why I have kept the weight off rather than yo-yoing.
It also completely killed my old habit of the greasy-spoon blowout. Once I realised I could have all the comfort of a full English with none of the sluggish, regretful feeling afterwards, the appeal of the real thing faded. That is the game with maintenance: replacing the habit, not just resisting it.
The macros that matter
Here is what one serving gives you:
| Per serving | Amount |
|---|---|
| Calories | ~590 kcal |
| Protein | 30g |
| Carbohydrate | 29g |
| Fat | 39g |
| Fibre | 12g |
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)
- 3 eggs
- 1 slice rye bread or sourdough
- 2 vine tomatoes
- ½ avocado, sliced
- 1 handful mushrooms, sliced
- 2 handfuls spinach
- 1 tsp butter
- ¼ tsp crushed garlic
- 1 tsp olive oil
- Pinch of pink Himalayan salt, black pepper, dried oregano
How to make it
- Put the vine tomatoes under the grill or in an air fryer for 5–8 minutes until soft and starting to split.
- Melt the butter in a frying pan, add the garlic and mushrooms and cook for 2–3 minutes, then stir in the spinach until it wilts.
- Whisk the eggs and scramble them gently in a separate pan to your liking.
- Toast the rye or sourdough.
- Build the plate: toast, scrambled eggs, tomatoes, mushrooms, spinach and sliced avocado.
- Drizzle with olive oil and finish with salt, pepper and a little oregano.
Tweaks worth knowing
This plate is already strong, but a few swaps suit different mornings:
Lighter version. Drop to two eggs and skip the toast to bring the calories down while keeping the protein respectable.
Even more protein. Add smoked salmon or a couple of lean turkey rashers to push past 40g.
Air-fryer everything. Tomatoes and mushrooms both do well in the air fryer if you would rather not stand over a pan.
Where the calories and fat actually come from
At 590 calories and 39g of fat, this is the richest breakfast in the series, and it is worth understanding why so you can adjust it. Most of the fat is from three eggs and half an avocado — useful fats, not junk, but calorie-dense. If you want a lighter version, drop to two eggs and skip the avocado and you will shave off a good chunk while keeping the protein respectable. Nothing here is bad food; it is just a bigger plate, so match it to a bigger-appetite day.
A weekend plate, not a prep one
Eggs and grilled veg are best fresh, so I treat this as a relaxed weekend cook rather than a batch job. What you can do midweek is prep the components — wash the spinach, slice the mushrooms — so it comes together faster. For breakfasts that genuinely batch, see my meal prep ideas for Mounjaro.
How it fits a full day of eating
This is a big 30g-protein, 590-calorie breakfast, so on the days I eat it, the rest of my day is deliberately lighter. It is usually a weekend, when this doubles as a late brunch and pushes lunch back or replaces it entirely. If I do eat later, it is something small from my high-protein snacks list rather than another full meal.
Dinner stays normal — protein and veg from my high-protein dinner ideas. Because breakfast has already banked so much protein, I am relaxed about the rest of the day hitting target easily. That is the beauty of a front-loaded protein breakfast on a GLP-1: get 30g in early and the day looks after itself. My complete GLP-1 guide covers the whole approach.
No appetite this morning?
Even the most committed of us have mornings where a full cooked breakfast is unthinkable. On those, just do the eggs. And on the weeks when cooking anything feels like too much, I let HelloFresh bring the meals to me so I am not skipping and paying for it later. More in what to eat with no appetite.
Supplements that pair well
A plate like this covers a lot of bases, but I still take Vitamin D3 + K2 in winter for immunity and muscles, and top up omega-3 with Super Omega-3 EPA. If you want to know what your own gaps are, the free Lily & Loaf lifestyle analysis is the quickest way to find out.
Frequently asked questions
Can I really eat a fry-up and lose weight?
This version, yes. It swaps processed meat and fried bread for eggs, veg and one slice of wholegrain toast, so you keep the comfort and lose the calorie bomb.
Is 590 calories too much for breakfast?
Not for a main breakfast, especially with 30g of protein and 12g of fibre. Scale the eggs or drop the toast if you want it lighter.
What is the highest-protein swap?
Add smoked salmon or lean turkey. Both push this comfortably past 40g without much extra effort.
Is a cooked breakfast bad for cholesterol?
Eggs are fine for most people in normal amounts, and this swaps the usual bacon, sausage and fried bread for veg and avocado. If you have a specific cholesterol concern, take it to your GP.
Can I batch any of this?
Grill a tray of tomatoes and mushrooms ahead and reheat them, but cook the eggs fresh. That cuts the weekday version down to a few minutes.
Can I make it vegetarian?
It already is, unless you add meat. The eggs, mushrooms, tomatoes, spinach and avocado make a substantial vegetarian plate with 30g of protein on their own.
The bottom line
The GLP-1 all-day breakfast proves you can keep the comfort of a full English and lose the greasy regret. Thirty grams of protein, 12g of fibre and a plate loaded with veg — it is the weekend breakfast that keeps you on plan without feeling deprived. Treat it as a bigger-appetite or brunch meal and let the rest of the day run lighter. If you are building a whole routine around the jab, the free Lily & Loaf lifestyle analysis will tell you where supplements genuinely fit, so you spend money only where it counts.
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 All Day Breakfast at Lily & Loaf.
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