What’s for breakfast?
Making a healthy breakfast is a challenge. I get it.
Mornings are rushed. And eating a nutritious breakfast seems … slow. Many of us follow the unspoken Breakfast Code, which says breakfast should consist of carb-heavy classics like cereal or a bagel. Maybe eggs on the weekend.
Or, we’re short on time and not that hungry, so we skip breakfast or grab a bar for later.
I am here to help you make a healthy breakfast happen.
(Do you fast in the mornings? I’ll share thoughts on that, too.)
Healthy breakfast basics:
Protein
Fiber
Healthy fats
What makes breakfast “healthy?”
Typical breakfast foods such as bagels, waffles, croissants and other sweet and starchy pastries are low in nutrients and high in sugar and processed carbohydrates (which turn to sugar quickly in the body). Paired with a few cups of Joe, these carb bombs may energize us briefly, but then we’re dragging — cranky, spacey or hungry again.
It doesn’t have to be this way!
We need protein, fiber and healthy fats to energize us, help our minds focus and keep our bellies full. Examples of each:
Proteins: fish & seafood, eggs, beef, poultry, pork, nuts & seeds and dairy foods
Fiber: fruit, vegetables, beans, lentils, whole grains and nuts & seeds
Healthy fats: avocado, dairy foods, nuts & seeds, and olive, avocado & coconut oils
There are many easy, delicious ingredient combinations that check all the boxes for nutrition.
Breakfast strategies
1. Eat up your (healthy) dinner leftovers.
If you just made a 😝 face reading that, I get it. I made this face the first time I watched my husband standing at the kitchen counter eating cold Thai food before work. Twenty years later, with some logical consideration and nutrition school lessons about mindset, I now happily eat leftovers for breakfast (mind you I am seated, and the food is reheated.)
Tip: Make extra protein and veggies at dinner, then spin them into breakfast the next day.
On a recent Saturday morning, I cracked two eggs into a buttered skillet, cooked them a few minutes over medium heat, then added leftover tandoori chicken with cauliflower to the edges of the pan, and fresh kale leaves on top. I reduced the heat to low, covered the pan and 5 minutes later I was eating a meal worthy of an upscale brunch spot.
Leftover tandoori chicken & cauliflower + 2 eggs, kale & cashews
2: Make a delicious smoothie like this fiber-rich raspberry one.
3. Make a Buddha bowl: Place a protein (i.e. salmon, eggs) and whole-food carb (i.e. sweet potato, butternut squash) in a bowl. Add raw veggies (i.e. scallions, arugula, carrots, cucumbers, beets), drizzle on your favorite dressing, or olive oil & lemon juice, and you’re in business. For extra flavor and texture, add crunch (i.e. pumpkin or sunflower seeds), creaminess (i.e. avocado, goat cheese) and zing (i.e. kim chi or sriracha). This Buddha bowl hits the spot.
4. Make breakfast ahead of time for multiple days — like the egg & veggie cups below. Then you’re ready to grab and go. Your future self will thank you for the fast, tasty meal.
Egg & veggie cups are easy and the ingredient combos are endless!
Skipping breakfast, on purpose
Fasting or “time-restricted eating” can support weight loss and insulin sensitivity, help boost energy and improve digestion (among other health benefits being studied), making it a great option for some people. I’ve used this tool myself and I help clients create a fasting plan that works with their schedule.
But fasting is not right for everyone. I often recommend against fasting when stress is high, blood sugar or hormones are off kilter, or when your meals skew high in carbohydrates. I can help you decide if fasting is right for you.
If you do fast, remember that “breakfast” literally means break the fast. So whether your first bites are at 7 a.m. or 11 a.m., your body and brain will thank you to make your first meal of the day a nutrient-dense one, with plenty of protein, fiber and healthy fats.
Changing habits
Hopefully these strategies and recipes get you headed in the right direction. But I know for some of us (a lot of us), the biggest challenge to making a healthy breakfast is not about the food itself, but changing habits.
In my nutrition & lifestyle program, I will guide you through the habit changes that help you reach your goals. Call me!
