They say breakfast is the most important meal of the day. And I believe them (whoever them is). But I do it as a convert.
I just was not much of a breakfast eater- for years! Since college I just wasn’t hungry in the morning (high school was a whole other story!!) and I didn’t think much of it. But I kept hearing “breakfast is the most important meal of the day” for years, so eventually I thought- lets see if that’s true.
I’m still not much of a breakfast person (brunch, though, I love- it takes me a few hours to build up an appetite) but I find that when I eat within 30-45 minutes of waking up my energy levels stay more even over the course of the day and my hunger later is smaller and easier to manage making portion control exponentially easier. My favorite breakfast is buttered coffee- it works for me, it may not work for you- so here are some ideas to try.
Your life is your most important science experiment. See what works for you!
High Fat Low Carb Eaters:
8-10oz. of good quality coffee
2Tbs. Grassfed Unsalted Butter
1Tbs. Coconut oil or MCT oil
2Tbs. Collagen Powder or Protein
A blast of high quality saturated fat and protein to sate the appetite and kick off your fat metabolism first thing in the morning. Ideal for people who have a low appetite in the morning and usually skip breakfast (and for people who love delicious coffee!) This is not ideal for people who enjoy making breakfast or regularly eat starch based carbohydrates.
High Carb Low Fat Eaters:
1/3 C. Uncooked Rolled Oats
1/2-2/3 C. Almond Milk
1/3 C. Berries
Sprinkle with cinnamon to taste.
2 Eggs Whites, and one Whole Egg
A balanced breakfast of slow digesting carbs, cinnamon to help stabilize blood sugar, berries for antioxidents (and deliciousness!) with a protein boost to start the day with energy to last.
1 C. Berries
2 Scoops Protein powder
1 Tbs. Almond Butter
3/4 C. Almond or Coconut Milk
Add ice to thicken your smoothie to taste
Feel free to add spinach or other leafy greens if you’d like for fiber and a veggie punch.
If you love your magic bullet or the tastiness of a berry milkshake, this is a great quick breakfast with a good balance of protein, fat and carbs.
Busy Morning, Prep Ahead Eaters:
9 egg whites (or about 1 1/4C. egg beaters)
1 scoop protein powder
1 C. Uncooked Rolled Oats
Add berries (1/2 C.), applesauce (1/2 C.), slivered almonds (1/3 C.) or spinach (1 C.) if you’d like (but not all of them, let’s not get crazy!).
Blend ingredients in blender. Grease muffin pan with with olive oil or coconut oil spray. Bake at 350 for 10 minutes or until centers are no longer liquid.
2-4 muffins is a great breakfast, the rest will last for about 5 days in the fridge.
An easy to make breakfast that balances protein and carbs and can be prepared ahead of time. These muffins are tasty warmed or right out of the fridge.
You can also have the base recipe muffins with a 1/2 apple or 1/2 C. carrots on the go. Yum!