I'm sure you've heard it before, but breakfast IS the most important meal of the day. We say that for a reason- it gives your body energy/fuel/gasoline to start the day. Think - what if you started your day with just a 40% charged phone? It would die earlier in the day compared to getting 100% charged, like you do with getting a breakfast. Not only does it help with energy through out the day, but jump starts your metabolism and helps with focus and prevents sugar crashes at 10 am where you want something sugary or another coffee because you are actually tired from not giving your body the fuel it needs.
There are a couple main things I look for with a breakfast - protein and fat. Your goal is 30 grams of protein as well as a good amount of healthy fats (like avocados and coconut oil). The fats and proteins are crucial for balancing blood sugar levels and marinating energy. They don’t give you a quick hit of energy like sugar but instead sustained energy throughout the morning.
PS- If you are a breakfast bar person look at the ingredients. 9 times out of 10 they are full of sugars, have very little protein and full of processed junk. Try some of the ideas below! Remember you need protein and a good healthy fat.
Eggs, omelets, etc. Load them up with veggies! Do a side of bacon or sausage- turkey is good too! (Look in ingredients and watch out for preservatives like nitrates, -ites that they sneak in there.)
Plantain pancakes with side of protein like bacon/sausage. You can make big batch and store the extras in the freezer and quickly heat up on days you don’t want to make. Plus they are kid approved! Top with almond/nut butter when they are warm so it melts. Delicious!!
For foods that have very little protein add in Vital Proteins Collagen (2 scoops for 20 grams). It is tasteless (not kidding) and you won’t even know you added it in
Bowl of quinoa or oatmeal topped with walnuts, pecans, almond butter, etc. Sweeten with a little honey or real maple syrup. Stir in collagen for protein.
Quinoa tip- make a large batch and store in the fridge. Then when you want to eat it quickly you can warm up on skillet or eat cold with some almond milk. This saves you A LOT of time by not having to wait 30 minutes to make it.
Plain Greek Yogurt with berries, walnuts/pecans, honey/maple syrup, etc. Add in collagen for even more protein. Get the plain and sweeten yourself- the flavored ones have SO SO SO much sugar.
Smoothies- MAKE SURE they have protein in them and aren’t just full of fruit and milk
- Add a green in like spinach or kale
- Add almond butter, nut butters for protein or collagen- blends very easily and tasteless
- Keep banana limited to ½ because it is very sugary- it is great for hiding flavors
- Add avocado to make it more creamy! It is an amazing fat plus it is virtually tasteless
- Add a TBS of coconut oil! It’s a great way to get coconut oil in!
We have great protein powders at the office that taste great and are not full of junk. You can easily hit your 30 grams of protein with any of them. Please look at your ingredients closely when purchasing any protein powders… they can be full of junk!
Almond Flour Bread
- Top with an egg, turkey for more protein
- Warm up bread and top with coconut oil so it will melt. So delicious!
Breakfast hash with eggs scrambled with quinoa
There are great paleo recipes online as well as ‘egg’ muffins that are super simple to make!
Sausage and Gravy Recipe- super simple! (And the gravy is only 2 ingredients and 1 of them is water!)
Even chocolate pudding is a good idea! I would add some collagen too or have a side of eggs or other meat to give you more protein.
AND somedays… Breakfast just doesn’t have to look like breakfast!!!
Sometimes I will eat 1/2 pound of deli turkey (again watch for preservatives) on my drive to work and lately been throwing frozen stir fry veggies on the skillet first thing in the morning with coconut oil and eating that. Remember breakfast doesn’t always have to look like it!
I am sure there are a million other ideas but here is just a place to start. If you do have other ideas or tips comment below and let us know what you are doing!