Nourishing breakfast Ideas for Promoting Healthy Weight and Gut Health

Let's talk breakfast! What should we eat our first meal of the day?

Let me start by saying this is not a piece about when to eat breakfast, that is for a separate post entirely. This is on what to eat when you break your fast - no matter when that may be.

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What you eat after a fasting period is important - a balanced meal is key. Rich in protein, complex carbohydrates and fat.

Most breakfast advertise is not balanced,, often high in simple carbs leading to fast energy - and crashes mixed with brain fog. Along with an inadequate breakfast lacking in nutrients, most are drinking sugar filled drinks. This is not sustainable and will lead to burn out, weight gain, frustration and more. Take time to prioritize the start of your day.

Things we want more of in the morning:

1. Warm water with lemon

   1. This helps aide in digestion

2. Good Quality Protein - 30 g for breakfast

   1. Smoked salmon

   2. Breakfast sausage

   3. Uncured bacon

   4. Eggs

   5. Cottage cheese

   6. Steak

   7. Turkey Bacon

   8. Protein powder

3. Complex carbs > simple carbs

   • Complex carbs = Sweet potato, blueberries, oatmeal, quinoa, buckwheat, squash. Complex carbs have longer lasting energy - making them ideal for creating balanced meals

   • Simple Carbs = processed foods (cereals & bars), refined grains (white flour & white sugar). These items have fast energy, meaning that it will give you a quick boost of energy with a crash usually at the end or hunger.

4. True energy > Sugar filled drinks (coffees, energy drinks etc.)

   1. Fuel your body with real food before caffeine / sugar filled drinks

   2. Put food and water into your body before coffee

      
      

Things we want to avoid in the morning:

1. Caffeine on an empty stomach

   1. Has been known to cause an over production of stomach acid causing heartburn and GERD.

2. Foods fills with added sugars & simple carbs.

   1. This is so common in “breakfast” foods. Think about it, cereals, bars, pop tarts, donuts, muffins etc. Not only do these items have added sugar in it it also has refined ingredients such as refined white flour. High amounts of refined grains (like white flour) can result in insulin resistance, energy crashes and brain fog. These items CAN be made with healthier ingredients filled with nutrients and not just empty calories.

Breakfast Ideas:

Spring Quiche - great for making breakfast a head of time either for guest or for meal prep.

Breakfast Sausage and Veggie Skillet - I love sneaking vegetables in at breakfast , helps reach the 30 grams of fiber a day goal!

Egg and Bacon Scramble - This is easily one of my favorite breakfasts - or meals at anytime of the day really. Uncured bacon is best, pasture raised eggs and a handful of spinach for some added fiber and micronutrients!

Another egg, bacon and vegetable scramble - Another variety of my favorite meal, added cherry tomatoes and paired it with Daves Killer Bread English Muffin and strawberries.

Brussels Sprouts & Protein - Shaved brussels sprouts and bacon is a heavenly match but shaved Brussels and sausage is a close second. Add this to your routine for high protein and fiber breakfast.

Smoothie - Smoothies are so fun and versatile, in this picture I made a fruit smoothie high in protein and fiber. Frozen berries, flaxseeds, chia seeds, vanilla protein powder, coconut water, banana.

Let’s recap, your first meal of the day is important - setting the tone for the rest of your day. Fill your first meal full of protein , fiber and complex carbs. Ditch the sugar and low nutrient filled breakfast options, you’re deserve a nutrient dense option that fuels you for your day! What is your go-to breakfast option? What is something you want to try in the future?