Today we’re talking about breakfast. What to eat, what not to eat and when is a good time to have breakfast.
We don’t think breakfast is the most important meal of the day (we suggest you have your biggest meal at lunch), but we also don’t recommend skipping it. If you’re going to skip a meal or make it much smaller, research suggests the best one is dinner because our metabolism is much better in the morning than in the evening.
When should you eat breakfast? We suggest not straight away. If you’re interested in fat loss and changing your body composition it’s better to exercise fasted unless you get lightheaded. If you’re ravenous in the morning it could be because you’re not getting enough sleep or the balance of flora in your gut is not right. If you’re not hungry until noon, possibly you’re overeating close to bedtime. 12 hours after finishing your evening meal is a good time to have breakfast. For most people we suggest between 8-10am.
A lot of breakfast options are basically dessert. If you want sustained energy for the day and/or you’d like to change your body composition, avoid a sugar or carb fest and have a protein-rich breakfast with some good fat instead. Cold cereals muffins and bagels definitely aren’t doing you any favors, but even oatmeal is going to spike your blood sugar if it doesn’t have any protein with it.
Our favorite breakfast options include:
- Two pasture-raised eggs (Vital Farms Hard Boiled Eggs are great if you’re on the go) with avocado and olive oil (we love Brightland AWAKE Olive Oil)
- Kuku frittata (a Persian egg dish tons of herbs)
- Breakfast salad with lots of greens, two eggs basil and homemade salad dressing (for example, with tahini)
- Yogurt (we love Siggi’s, Cocojune or White Moustache Yogurt) or cultured cottage cheese like Good Culture with heated fruit like apples or blueberries
- Smoothies with a collagen or non-soy plant protein, unsweetened nut milk, some fruit for sweetness, a healthy fat, some greens, a spice like cinnamon or turmeric or stevia or monk fruit sweetener
- Lark Ellen Farm Grain Free Granola Bites
- Soozy’s Grain Free Muffins
- Pagels (paleo bagels)
- Siete wraps for breakfast tacos
- Chia pudding or Chia Pods
- Coffee blended with collagen and MCT oil
- Coffee with a tablespoon of tahini
- Cave Shakes
- Rebbl Shakes
- Smoothies from Juice Press or an Organic Plant Protein shake from Juice Generation
- Vigilant Eats Superfood Cereal
- Oatmeal Cups from Bob’s Red Mill
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