Do you eat breakfast every day?
If you aren’t eating it then would you like a bit of inspiration to start up again?
Did you know that people who skip are up to 5 times more likely to be obese than those who make it a daily habit. According to Precision Nutrition nearly 90% of Americans acknowledge that breakfast is a good idea, still, about half don’t eat it.
If you are working on fat loss and not eating breakfast then we recommend that you get started today. Did you know when you begin your day with protein it helps with blood sugar management, metabolism and weight loss?.
Consuming protein may help maintain an optimal body composition (in other words, help you stay leaner and more muscular) and a strong immune system, good athletic performance, and a healthy metabolism. It may promote satiety (i.e. make you feel full longer) and consequently help you manage your body weight.
So we are going to show you how to get the protein, as well as some veggies and healthy fats for your soon-to-be favorite new “go-to” breakfasts (along with more tips).
Breakfast Food #1: Eggs
Yes, eggs are the “quintessential” breakfast food. And for good reason!
We mean actual whole “eggs”.
Egg whites are mostly protein while the yolks are the real nutritional powerhouses. Those yolks contain vitamins, minerals, antioxidants, and healthy fats.
Whole Eggs have been shown to help you feel full, keep you feeling fuller longer, and help to stabilize blood sugar and insulin.
Not to mention how easy it is to boil a bunch of eggs and keep them in the fridge for a “grab and go” breakfast when you’re running short on time.
And no, the cholesterol in eggs is not associated with an increased risk of arterial or heart diseases.
Breakfast Food #2: Nuts and/or Seeds
Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fiber. Nuts and/or seeds would make a great contribution to breakfast.
You won’t be fooled by “candied” nuts, sweetened nut/seed butters, or chia “cereals” with added sugars – you know we are talking about the real, whole, unsweetened food here.
Nuts and seeds are also the ultimate fast food if you’re running late in the mornings. Grab a small handful of almonds, walnuts, or pumpkin seeds they are perfect with a bag of sliced apples or pear and a few hard boiled eggs.
We enjoy adding a spoonful of nut/seed butter into our smoothies. On Tuesday, we shared our Free Smoothie & Juicing Recipe book in our the Be Better You Facebook Group – head on over after you finish the blog and pick it up – everyone is welcome in our coaching group.
Hint: If you like a creamy latte in the mornings try making one with nut or seed butter. Just add your regular hot tea and a teaspoon of a creamy nut or seed butter into your blender & blend until frothy.
Breakfast Food #3: Veggies
Yes, you already know you really should get protein at every meal including breakfast; but this also applies to veggies. You know we would be remiss to not recommend veggies at every meal, right?
Veggies are powerhouses of vitamins, minerals, antioxidants, phytochemicals, fiber, and water. You will never go wrong adding them into every single meal of the day so if you don’t already you should definitely try them for breakfast!
And no, you don’t need to have a salad or roasted veggies for breakfast if you don’t want to but you totally can! You wouldn’t be breaking any “official” breakfast rules or anything like that.
Adding some protein to leftover veggies is a great combination for any meal. Including breakfast. We oftentimes add a few hand fulls of spinach or greens to our morning smoothie.
We’ve included a delicious recipe below for you to try (and customize) for your next breakfast.
Recipe (Eggs & Veggies): Veggie Omelet
- 1 teaspoon coconut oil
- 2 eggs and 2 egg whites (from carton)
- ½ cup veggies (grated zucchini and/or sliced mushrooms and/or diced peppers)
- dash salt, pepper and/or turmeric
- 1 teaspoon goat or feta cheese on top
- Add coconut oil to a frying pan and melt on low-medium heat (cast-iron pans are preferred).
- In a small bowl beat the egg and egg whites with your vegetables of choice and the spices.
- Tilt pan to ensure the bottom is covered with the melted oil. Pour egg mixture into pan and lightly fry the eggs without stirring.
- When the bottom is lightly done flip over in one side and cook until white is no longer runny. Top with cheese and enjoy!
Tip: Substitute grated, sliced, or diced portion of your favorite vegetable. Try grated carrots, chopped broccoli, spinach, or cherry tomatoes.
Dedicated to your success,