Three Must-Eat Breakfast Foods

Do you love your breakfast?  Do you have a short list of “go-to” recipes?  Do you need a bit of inspiration to start eating breakfast again?

Getting some protein at each meal can help with blood sugar management, metabolism and weight loss.  This is because protein helps you feel fuller longer and uses up a bunch of calories to absorb and metabolize it.  So I'm 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.

Breakfast Food #1 - Eggs

Yes, eggs are the quintessential breakfast food, and for good reason!

No, I'm not talking about processed egg whites in a carton…I 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

Eggs have been shown to help you feel full, keep you feeling fuller longer, and help to stabilize your 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...nope the cholesterol in eggs is not associated with an increased risk of arterial or heart diseases.  

One thing to consider is to try to prevent cooking the yolks at too high of a temperature because that can cause some of the cholesterol to become oxidized.  It's the oxidized cholesterol that's heart unhealthy. 

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 I'm 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 as you're running out the door; you can nosh on them while you're commuting.

Not to mention how easy it is to add a spoonful of nut/seed butter into your morning breakfast smoothie.

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 tablespoon or two of a creamy nut or seed butter into your blender & blend until frothy.  

Breakfast Food #3 - Vegetables

Yes, you already know you really should get protein at every meal including breakfast; but you can, and should, also include veggies. 

Vegetables are full of vitamins, minerals, antioxidants, phyto-chemicals, fiber, and water.  You can't 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!

References:

http://www.precisionnutrition.com/eggs-worse-than-fast-food

http://www.precisionnutrition.com/encyclopedia/food/eggs/

https://authoritynutrition.com/eating-healthy-eggs/

https://authoritynutrition.com/12-best-foods-to-eat-in-morning/

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Disclaimer: I am not a medical doctor or Registered Dietitian. The information presented is purely to share my experience and for entertainment purposes. As always, check with a doctor before making any fitness or nutrition changes. The author and blog disclaim liability for any damage, mishap, or injury that may occur from engaging in any activities or ideas from this site.