Friends, I love breakfast. Whether or not it’s the most important meal of the day, it remains my favorite. Some people have elaborate first meal rituals with specific measurements that are targeted to hardcore health and fitness goals. That’s not what we’re talking about here.
If your breakfast consists of low fat Greek yogurt and a banana every morning you can expect the size of your yoga pants to increase each year.
We’re talking about an easy, don’t want to think too hard breakfast. A hearty, delicious meal that will fuel you for the first half of your day. I have some rules about breakfast to keep it simple. It has to be fast and easy to prepare. It has to focus on protein and fat, since that’s what we need for ideal health. It’s also got to have something for micronutrients; veggies are my friend.
Obviously we’re dodging all the carbs on this. I can hear you gasping from here that I’m not talking about bagels, granola, and yogurt. I’ll pass, the blood sugar roller coaster isn’t fun, and neither are the associated health risks. Some people swear by a little bit of fruit with their breakfast. If you can keep yourself to just a little, go ahead and have a few berries or a slice of melon. Personally, I avoid it entirely. It sets my taste buds up for wanting more sweet things all day, and I’d rather not deal with the cravings. If your breakfast consists of low fat Greek yogurt and a banana every morning you can expect the size of your yoga pants to increase each year. (1, 2)
So, for an easy formula, put this on a post-it: Protein + Fat + Micros
Step one, choose your protein. Protein is the most satiating macronutrient, which means it will help you feel full for longer. No more 10am donut binge. I gravitate towards the classics like eggs, bacon, and sausage. There’s no reason it can’t be smoked salmon, leftover grilled chicken, or tofu crumbles. The size of your protein should be about the size of your palm, give or take. My plate might include 2 or 3 eggs with either a sausage or two or a couple of slices of bacon. I’m just as likely to sauté some spinach, scramble the eggs into it, and add salsa when it’s done. Bacon and sausage are both pro-inflammatory so you don’t want to eat them every day, but a few times a week is just fine. Think of them like meat candy. Pro tip: batch cook your bacon or sausage on Sunday so it’s extra fast to fry up in the morning. You can batch cook crustless quiche too, and you can add whatever veggies call to you that week.
Bacon and sausage are both pro-inflammatory so you don’t want to eat them every day, but a few times a week is just fine.
Step two, choose your fat. In a lot of cases your fat will be what you cook your food in, like a tablespoon of coconut oil or butter. Listen, ONE spoonful of fat is enough. Don’t go overboard since you can end up with an oily mess (and eat way more calories than you think). A heaping spoon is fine, but multiple spoons might be too many calories for some people, especially those who are looking to lose excess body fat.
Step three, choose your micronutrient source, aka veggies. You’re welcome to adventure with new taste sensations, but I aim for veggies that I’m already comfortable with. I might sauté some spinach and tomatoes on the side. I might add chopped onions and cauliflower to my eggs. I might slice some cucumbers or an avocado next to my smoked salmon. How much veg should you have? As much as you want, as long as you have some. A little is better than none, and it’s hard to get too much.
If you’re the kind of person that has zero time in the mornings or you have to dash out before you can make a proper meal, grab an EATFAT Smoothie. This satisfies the meal formula of Protein + Fat + Micros so you’re not missing out on any nutrition.
You can get as fancy and creative with your breakfasts as you’d like, but the biggest tip I can give you is to plan your week’s breakfasts before the morning rolls around. If you’re the kind of person that has zero time in the mornings or you have to dash out before you can make a proper meal, grab an EATFAT Smoothie. This satisfies the meal formula of Protein + Fat + Micros so you’re not missing out on any nutrition.