Avocado toast had its moment for a reason — done well, it is genuinely good for you. Add a layer of hummus and a scatter of seeds and you get a plant-powered breakfast with 11g of fibre and a hit of healthy fats for 310 calories. It is quick, it is filling, and it is one of the best plant-based options in this whole series.
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 plant-based and fibre-focused ideas, see fibre on GLP-1 and high-protein breakfasts on GLP-1.
Why this plant plate delivers
This stacks two brilliant plant foods and finishes with seeds for good measure.
11g of fibre keeps things moving. Between the chickpeas in the hummus, the avocado and the seeds, this is a properly high-fibre breakfast — a real help for GLP-1 digestion.
Healthy fats for staying power. Avocado brings the good fats that slow digestion and keep you satisfied on a small plate.
Seeds add protein and crunch. A scatter of mixed seeds bumps the protein and texture for almost no effort.
The best plant-based option in the series
If you eat mostly plant-based, or you are just trying to have more meat-free mornings, this is the one I would point you to first. It stacks two of the best plant foods going — chickpeas and avocado — and finishes with seeds, so you get fibre, healthy fats and a bit of protein all in one quick plate. At 11g of fibre it is also one of the highest-fibre breakfasts here, which matters for GLP-1 digestion.
I am not vegan, but I make a point of having several plant-based breakfasts a week, partly for the fibre and partly because it is good to not lean on eggs and dairy for everything. This is the one I reach for most when I want that.
The macros that matter
Here is what one serving gives you:
| Per serving | Amount |
|---|---|
| Calories | ~310 kcal |
| Protein | 9g |
| Carbohydrate | 24g |
| Fat | 21g |
| Fibre | 11g |
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)
- 1 slice rye bread
- ½ ripe avocado
- 2 tbsp hummus (homemade or shop-bought)
- 2 tsp mixed seeds (pumpkin, sunflower, sesame)
- Juice of ½ lemon
- Fresh parsley, chopped
- Pinch of pink Himalayan salt and black pepper
How to make it
- Toast the rye bread until crisp and golden.
- Spread the hummus evenly over the warm toast.
- Slice or mash the avocado and lay it over the hummus.
- Scatter over the mixed seeds and chopped parsley.
- Season, finish with a squeeze of lemon, and eat straight away.
Getting the protein up
At 9g this is fibre- and fat-led, so on a hungrier morning:
Top with an egg. A poached egg turns this into a genuinely balanced, higher-protein plate.
Add extra seeds or hemp. Hemp seeds in particular bring a good protein bump.
Choose a bean-boosted hummus. Some are made with extra pulses for more protein per spoon.
The protein gap, and how to close it
Here is the honest limitation: at 9g of protein, this is a fibre-and-fats breakfast more than a protein one, and on a GLP-1 protein is the macro you cannot afford to skimp on. The good news is it is easy to fix without losing the plant-based character. A poached egg on top if you eat eggs, a scatter of hemp seeds which are surprisingly protein-rich, or a higher-protein hummus made with extra pulses will all push it up meaningfully. Do that on your hungrier mornings and you get all the fibre benefits with the protein a GLP-1 day needs.
Keep the parts ready
Assembly is instant. The trick is keeping good hummus in the fridge and rye to hand; avocado is the only thing that must be fresh, so use up half and save the stone-in half for the next day with a squeeze of lemon.
How it fits a full day of eating
At 9g of protein and 11g of fibre, this is a fibre-led plant breakfast, so I make the rest of the day more protein-focused to balance it. A strong high-protein lunch does the heavy lifting, and a balanced high-protein dinner rounds things out.
When I want the breakfast itself to hit harder, a poached egg or a scatter of hemp seeds closes the protein gap while keeping it plant-forward. On busy days a protein shake or high-protein snacks covers any shortfall. The fibre here is a real win for GLP-1 digestion, and as long as the day overall meets my protein target, a fibre-first breakfast like this is a smart choice. See my complete GLP-1 guide for the full-day plan.
No appetite this morning?
Soft, cool and savoury, this is often easier to face than a hot plate when appetite is low, and it takes moments to make. When even that is beyond you and cooking is out, HelloFresh keeps meals arriving ready to eat. See what to eat with no appetite.
Supplements that pair well
As a high-fibre, plant-based breakfast, this fits a gut-friendly routine — a probiotic like Pre + Pro 15 complements it well. It brings healthy fats but little omega-3, so I top up with Super Omega-3 EPA. The free Lily & Loaf lifestyle analysis will point you to what suits you.
Frequently asked questions
Is avocado toast actually healthy?
Made on wholegrain with hummus and seeds, yes — it brings fibre, healthy fats and some protein. Portion the avocado and it is a sensible breakfast.
How do I add protein to keep it filling?
A poached egg on top is the easiest win. Hemp seeds or a higher-protein hummus also help.
Can I prep avocado ahead?
Avocado browns quickly, so it is best fresh. A good squeeze of lemon and cling film on the cut side buys you a day.
How do I stop the avocado going brown?
Use it fresh, and for the leftover half, keep the stone in, add a squeeze of lemon and wrap the cut side tightly. That buys you a day.
Are seeds worth adding?
Very much so — mixed seeds add protein, healthy fats, crunch and micronutrients for barely any effort. Hemp seeds in particular give a useful protein bump.
Is this too calorie-dense for weight loss?
At 310 calories it is a moderate breakfast. Avocado and hummus are calorie-dense but filling; keep to half an avocado and two tablespoons of hummus and it fits well.
The bottom line
Hummus and avocado toast is the best plant-based breakfast in this series — 11g of fibre, healthy fats and a scatter of seeds in one quick, satisfying plate. Its one weak spot is protein, so a poached egg or some hemp seeds on your hungrier mornings closes that gap while keeping it plant-forward. A brilliant option for more meat-free starts to the day. To match a supplement routine to a plant-based approach, the free Lily & Loaf lifestyle analysis will point you the right way.
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 Hummus & Avocado Toast at Lily & Loaf.
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