Some mornings on a GLP-1 you want something that feels a bit indulgent but still does its job. Soft, sticky-yolked eggs over avocado and spinach is exactly that. It comes in around 14g of protein and 312 calories, takes ten minutes, and the runny yolk plus creamy avocado make it feel like a treat rather than a diet plate. This became one of my go-to slow-morning breakfasts.
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 the wider picture on morning nutrition, see my high-protein breakfast guide and the protein-first approach in what to eat on Mounjaro.
Why sticky eggs and avocado works on a GLP-1
This one leans on healthy fats as much as protein, and on a suppressed appetite that combination is your friend.
Fat keeps you satisfied for longer. The avocado and the soft yolk slow things down, so a fairly small plate holds you well into the morning rather than leaving you flat by eleven.
Eggs are near-perfect protein. Two eggs give you complete protein in a soft, easy-to-eat form, which matters when big meals feel like hard work.
Spinach adds volume for almost nothing. A handful of greens bulks the plate and adds micronutrients without adding calories you have to work around.
When I reach for this one
This is my slower-morning breakfast, the one I make at the weekend or on a day I am working from home and can sit down for ten minutes. The sticky yolk needs eating properly, not wolfing at a desk, so it rewards you for slowing down — which, on a GLP-1, is no bad thing. Learning to actually taste food again was part of my recovery from a lifetime of eating on autopilot.
I also lean on it after a heavier day. When I have overdone it the night before, a light egg-and-avocado plate the next morning feels like a reset without being a punishment. It is proof that eating well is not about misery, it is about choosing food that does something for you and still tastes good.
The macros that matter
Here is what one serving gives you:
| Per serving | Amount |
|---|---|
| Calories | ~312 kcal |
| Protein | 14g |
| Carbohydrate | 9g |
| Fat | 26g |
| Fibre | 5g |
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)
- 2 medium eggs
- ½ avocado, diced
- 1 handful fresh spinach
- 1 tsp olive oil
- 1 tsp balsamic vinegar
- Black pepper, to taste
- A slice of toasted sourdough or rye bread
- Toasted pine nuts
- Chilli flakes
How to make it
- Bring a pan of water to the boil and lower the eggs in carefully. Seven minutes gives you that soft, sticky yolk.
- Lift the eggs straight into a bowl of iced water to stop them cooking, then peel and slice.
- Pile the spinach and diced avocado into a bowl.
- Lay the sliced eggs over the top.
- Drizzle with the olive oil and balsamic vinegar.
- Season with black pepper, scatter over pine nuts and chilli flakes, and eat straight away.
How I push the protein up
At 14g this is on the lighter side for protein, so on a hungrier day I bump it:
Add a third egg. The simplest fix, and it takes you toward 20g without changing the character of the plate.
Add smoked salmon or leftover chicken. Either turns this into a proper 25g-plus breakfast.
Keep the toast wholegrain. Rye or seeded sourdough adds fibre and a slower release than white. More on that in fibre on GLP-1.
The honest bit about avocado
Avocado has a health-halo that makes people either avoid it as too fatty or eat half of one with abandon. Both are wrong. Half an avocado is a sensible portion of genuinely useful fats, and it is the reason this plate keeps you full. But it is calorie-dense, so if weight loss has stalled and you are eating a whole one daily across several meals, that is worth a look in your tracker. Balance, not fear.
Can you prep it ahead?
Soft-boiled eggs are best fresh, but you can boil them the night before, leave them in the shell in the fridge, and peel in the morning. Avocado is the one thing that will not wait, so slice that fresh. If you want breakfasts you can genuinely batch, my meal prep ideas for Mounjaro guide covers the ones that hold up.
How it fits a full day of eating
A 14g-protein breakfast means the rest of my day has to pull its weight, so I plan around it. I follow this with a bigger-protein high-protein lunch — something like chicken and a big salad — to bank 30g or more in the middle of the day when my appetite is usually at its best. Dinner is then whatever fits, guided by my high-protein dinner ideas.
If I know it is going to be a long gap to lunch, I will keep high-protein snacks to hand, or have a protein shake mid-morning. The trick on a GLP-1 is thinking about protein across the whole day rather than obsessing over any single meal — some meals will be light, and that is fine as long as the total adds up. For the full framework, my complete GLP-1 guide pulls it all together.
No appetite this morning?
If the thought of anything does nothing for you that morning, do not force a full plate. Even the eggs on their own protect your protein for the day. On my worst appetite days I let meals turn up ready-made rather than skip entirely, which is where HelloFresh earned its place. There is more in what to eat when you have no appetite.
Supplements that pair well
Food first, but a couple of things sit well beside an egg-and-avocado breakfast. Through the darker UK months I take Vitamin D3 + K2, and I top up omega-3 with Super Omega-3 EPA since most of us fall short. Not sure what you actually need? The free Lily & Loaf lifestyle analysis gives you a shortlist rather than guesswork.
Frequently asked questions
Is avocado too high in calories for weight loss?
No. The fats in avocado are the useful kind and they help you feel full, which on a GLP-1 is exactly what you want. Half an avocado in a 312-calorie breakfast is well within a sensible day.
How do I get a perfectly soft yolk?
Seven minutes in already-boiling water, then straight into iced water. The ice bath stops the cooking so the yolk stays sticky rather than turning powdery.
Can I make it dairy-free or vegan?
It is already dairy-free. For a plant version, swap the eggs for firm tofu, seasoned and pan-fried, though your protein will differ.
How many calories should breakfast be on a GLP-1?
There is no single number — it depends on your targets. This one at 312 calories is a light-to-moderate breakfast. What matters more is hitting your protein; track a fortnight to see where you actually land.
Can I use poached eggs instead?
Absolutely. Poached gives you the same soft yolk without the boiling and peeling. Use whichever egg method you find easiest to get right.
Is this good before or after exercise?
It works either way. The protein supports recovery afterwards; the fats make it better an hour or two before rather than immediately pre-workout, when something lighter sits easier.
The bottom line
Sticky eggs and avocado is my proof that eating for weight loss does not have to feel like a punishment. It is quick, it feels a little bit special, and it quietly delivers protein and healthy fats that keep you full and protect your muscle. On its own it is light on protein, so build the rest of your day around it — but as a slow-morning plate that keeps you on track, it is hard to beat. If you are not sure which breakfasts suit your goals, spend two minutes on the free Lily & Loaf lifestyle analysis before you next do a shop; it will point you at what actually fits you rather than what an advert says.
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 Sticky Eggs & Avocado at Lily & Loaf.
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