I’ve been getting this question a lot lately so I decided a blog post was in order. They say breakfast is the most important meal of the day and I would agree. But it can get super confusing when a podcast or a neighbour is telling you that skipping breakfast (i.e. intermittent fasting) is the best thing for your health and for weight loss which can totally be true but for some it really isn’t the best thing. Many mamas have cortisol issues, blood sugar issues and adrenal issues (including myself) and no food until noon can make us moody, jittery (especially if you are a coffee drinker) and weak.
So what does a good breakfast look like?
- high fat
- high protein
- lower carb
- nutrient dense
You want to avoid the typical North American breakfasts (toast, cereal, waffles, bagels, pancakes) that are primarily refined carbs and often should be classified as dessert. They will start you off on a blood sugar roller coaster resulting in a day of energy crashes and cravings for carbs and coffee. So what should I eat?….
My top recommended breakfasts:
PEANUT BUTTER PROTEIN BAR
I’m mentioning this one first because this has been my easy go-to breakfast for years. I love to wake up before the rest of the house and enjoy that quiet time to myself to plan my day, journal, and get inspired…and of course sip coffee. But if I drink coffee on an empty stomach I will end up feeling jittery…plus I’m hungry. So my go-to is to whip up a batch of these bars and keep them in the freezer so they are ready to go at 6am. They also are super high in protein and healthy fats. If you want to increase the nutritional bang you could also add in a greens powder or a vitamin, mineral powder like Samurai Organic. Get the recipe here.
A smoothie is another great option. It can be super nutrient dense and it can also be a good source of quality fat and protein AND it can be taken on-the-go. Just skip the smoothies that are packed with just fruit and yogurt. That is a sugar bomb and will start your day on a blood-sugar roller coaster. Check out my post here for smoothie recipes and tips plus grab my free smoothie ebook.
MORE BREAKFAST IDEAS:
Veggie packed Omelette (using the yolk as well as whites) – use whatever you have in your fridge. Some ideas are peppers, celery, onion, spinach, kale, tomato, mushrooms, bacon, sausage, ground beef.
Overnight chia pudding
Breakfast scramble – I use what I have leftover in my fridge and sautéed it up and top with a scrambled or fried egg. My fav is diced potato, bacon or sausage and spinach.
Egg cups – these are great to prepare ahead of time on your Meal Prep Sunday. Simply bake a mixture of veggies and meat (optional) in a muffin pan.
EASY BREAKFASTS TO-GO WHEN YOU DON’T HAVE TIME:
– trail mix
– Costco Paleo Bars or Vega Bars
– Good Life Bars (nut-free)
– Boiled eggs
– Bob’s Red Mill Oatmeal-to-go cups
– Fresh fruit with nuts
– Dates with almond butter or seed butter
– Mary’s crackers with nut or seed butter or avocado
– Breakfast cookies or muffins (see ebook in Membership for recipes)
– Make ahead healthy pancakes (see ebook in Membership for recipes)
– Coconut yogurt with berries, protein powder and seeds or granola
– Overnight oats (see Breakfast section in Membership for recipes)
– Smoothies (see recipes in the smoothie ebook here)
P.S. Have a look at the Mama Recharged Membership, our monthly subscription program. It has the tools to let you reset your body, lose weight and start feeling great.
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