I Lost 100+ Pounds on Mounjaro and This 'Guilty Pleasure' Breakfast Helped Me Do It

Losing more than 100 pounds is an incredible achievement, and it's always inspiring to hear the story of someone who's accomplished exactly that. Sarah-Marie Cole, Co-Founder at MyCompanionBox, lost over 100 pounds while taking Mounjaro/Zepbound and is continuing the medication with the goal of losing 10 more pounds. In addition to using a GLP-1, Cole adopted solid healthy eating and fitness habits to ensure her success. In fact, she shares one "guilty pleasure" breakfast that helped her along her weight-loss journey—and it's packed with protein.

Consuming plenty of protein is essential for anyone on a weight-loss journey. After all, as you lose weight, you naturally lose lean muscle, too. To ensure you preserve—and build—your supply of muscle, weaving high-protein foods into your diet is a must. That's exactly what Cole did. In fact, her "guilty pleasure" breakfast is decadent, healthy, and bursting with protein.

"My guilty breakfast pleasure is Kodiak Protein Waffles with cream cheese. Yes—cream cheese on a waffle is amazing, take my word for it," she shares.

Kodiak's Frozen Power Waffles Buttermilk and Vanilla and Kodiak's Protein-Packed Chocolate Chip Power Waffles provide 12 grams of protein in each serving (two waffles).

For lunch or a midday snack, Cole usually opts for eggs, chicken, or tuna as her go-to sources of protein.

"I like Dave's Killer Bread Thin-Sliced Organic Powerseed, which has some protein and fiber. I make a lot of toasted sandwiches lately with chicken salad made from rotisserie chicken, tuna salad, and egg salad. I also make soups like butternut squash with really good clean bone broth to load up the protein," Cole tells us. "When I just need a quick snack, I find myself just opening the container of cottage cheese and having a few bites, or some avocado, pickles, or a banana. I've also created my own protein and fiber ice pop, called Sleet Pops that I have at least once a day. They are light and refreshing, especially when nothing else sounds good."

Dinner is always Cole's "easiest meal," as she always has a solid game plan on deck.

"Dinner is the most varied meal but always the most consistent from portion [size]. I make sure to balance protein and fiber at each dinner, and if we go out, I tend to order fish, specifically salmon, most of the time," she tells us.

Each day, Cole will have a minimum of one electrolyte-packed diluted in her Stanley cup. Some of her go-to brands include Cure, Ultima, and Earth's Splendor. She also treats herself to Zevia Root Beer, which is zero-calorie and zero-sugar. This is a sip Cole has always enjoyed.

"In addition, I've really cut back on alcohol consumption—I find I'm much more sensitive to a hangover and it's really just empty calories," she shares.

Cole says that tweaking her diet has really come down to portion sizes.

"I still find I enjoy everything I like, just in much smaller portions and when I need to be mindful of balancing what I've consumed in a day, protein and fiber always take priority," she shares. "I like chicken, eggs, and fish over red meat, but I do have a steak once in a while if dining out at an establishment is known for it. I think the medication has made it easier to enjoy smaller portions, and has created a deeper mindful connection for prioritizing protein, fiber, and hydration."

To continue on her weight-loss journey and achieve her goal of dropping 10 more pounds, Cole stresses the importance of staying consistent.

"Even through the holidays I'm keeping my steady pace and balance aligned just as it's any other day or time of year," she says. "I've added an extra Pilates class each week which also seems to be helping."

If you're curious about more success stories, check out I Lost Over 100 Pounds While Taking Mounjaro and Here's What I Eat in a Day.