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  • Alyssa Abrahamson

What in the heck should I eat for breakfast?!

Updated: Jul 7, 2023

What do you eat for breakfast?

They say, “Breakfast is the most important meal of the day.” But is breakfast really that important?

Yes it is! And the deal is, WHAT you eat is just as important.

Let’s say your go-to breakfast is oatmeal, a banana, and a vanilla latte. A carb and sugar-heavy breakfast like this rapidly raises your blood glucose levels and in response your pancreas pumps out insulin. Glucose is metabolized pretty quickly and then your blood glucose levels drop. So, even though you may have initially been full, a few hours later your energy plummets and you’re reaching for another cup of coffee or a snack.

Energy crashes, brain fog, fatigue and sugar cravings are not a way to live!

If you want to keep your blood sugar under control (I know you do!) I recommend eating a healthy portion of protein, a good amount of healthy fat as well as unrefined carbohydrate in the form of fiber for breakfast.

Why is that? Carbohydrates and fats work together. Carbohydrates are quick burning fuel; they are necessary for fast energy but alone do not keep your energy levels stable. Healthy fats are the body’s preferred fuel source; they are metabolized much slower, slow down the absorption of glucose in the blood, and keep you satiated longer. Fat slows the absorption of carbohydrates, which are turned into glucose in the blood, and this helps avoid insulin spikes. Add in a healthy protein and you’ve got the 3 macronutrient powerhouse for sustainable energy, mood, and health.

A balanced breakfast of healthy fat and quality protein along with unrefined carbs is designed to give you stable and long-lasting energy to keep you going and keep you full and happy until your next meal.

Okay, great. So what in the heck should I eat for breakfast?!

Read on for a few of my favorite breakfast recipes.

But first! A few examples of healthy fats:

  • Ghee or grass-fed butter

  • Full fat coconut milk (I like the canned Trader Joe’s brand as it’s additive free)

  • Coconut oil

  • Bacon and bacon fat

  • Nuts and seeds

  • Olives and olive oil

  • Avocado and avocado oil

To be eaten with quality protein such as:

  • Grass-fed beef

  • Pasture-raised poultry

  • Wild-caught fish (e.g. salmon, sardines, mackerel, which are also an excellent source of omega-3 fatty acids)

  • Pastured organic eggs (also a fantastic source of fat, especially the yolk!)

  • Quinoa

Plus carbohydrates* in the form of fiber including:

  • Brussels sprouts

  • Sweet potato

  • Spinach

  • Broccoli

  • Mushrooms

  • Asparagus

  • Butternut squash

*Yes, you can even eat the veggies you love for breakfast!

My 3 Favorite Meal Prep Breakfasts (I always double the recipes and keep portions in the freezer for future meals):

You deserve a daily dose of breakfast goodness. Yummy, nourishing breakfasts are not just for weekend brunch! A few hours of meal prep each week is key to keeping yourself healthy and happy.



July 23, 2019



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