Breakfast is the most important meal of the day. If we don’t eat a good breakfast, our bodies will not have the proper nutrients required to function optimally which results in adrenal stress, fatigue, blood sugar imbalances and weight gain. But not just any breakfast will prevent this from occurring. Breakfast with protein and fat is important to start the day off right. Excess carbohydrates, like what is found in cereal, sweetened oatmeal, pop-tarts, toast, bagels, etc. will contribute to blood sugar imbalances, afternoon fatigue and weight gain. It is also healthy to continue eating protein every 3-4 hours (2-3 ounces is all that is needed) after breakfast to help balance energy and mood and keep blood sugar regulated throughout the day.
Here are some healthy, protein rich breakfast ideas. See my recipe section for details on how to make some of these great meals:
- Eggs: Having eggs with their egg yolks intact are the healthiest way to eat them. Try them poached, hard boiled, or soft boiled.
- Hot cereal (oatmeal, hot quinoa flake cereal, cream of buckwheat or brown rice): Add flax meal, almond meal, ground hemp seed or chopped nuts of choice for protein and add ½ tsp pure maple syrup or ¼ cup blueberries to sweeten.
- Granola: Granola made with mostly nuts and seeds along with pure maple syrup and cinnamon is best.
- Yogurt: Use plain and avoid low fat versions. Add berries, granola and ¼-½ tsp pure maple syrup or honey.
- Sprouted grain bread or paleo style bread: Make toast or French toast. Top with coconut butter or a favorite nut butter and pure jam.
- Burrito: Try eggs or beans and veggies in a sprouted grain tortilla or in a grain free coconut tortilla.
- Smoothie: Use plain yogurt, protein powder (hemp or pea), or nut butters with coconut milk, frozen wild blueberries and ½ banana. You can also add fresh greens or a dried greens mix for an additional antioxidant boost!
- Protein packed waffles or pancakes: Just add nut or seed flour to replace half of the flour in a recipe or make a grain free (Paleo) recipe using all nut or seed flour.
- Hearty banana bread: Make banana bread using almond flour, quinoa flakes and brown rice flour for a hearty and healthy bread!
- Breakfast muffins: Make muffins using nut or seed flours to enhance the protein and fiber content. Add blueberries, rhubarb, strawberries, raisins, cranberries, or other fruit of choice for a variety of flavors.
- Protein Bars: These healthy nut/seed bars are very dense in protein, fiber and good fats. Try new seasonings and different nuts and seeds to mix it up.
If you would like additional healthy breakfast ideas or individualized nutrition recommendations, please contact me. Nutrition is an important part of my practice and I would be happy to work with you to achieve optimal health and feel your best with food!