Cleaning up your diet can be tough when it comes to breakfast choices. Many of my coaching program clients love learning that saturated fat shouldn't be avoided and commercial breakfast cereals aren't an ideal meal choice.
The first go to breakfast option for someone switching to a higher fat, more whole food diet (i.e. paleo, primal, aitkens, whole30, ancestral, low carb, keto, TheProgram etc) is bacon and eggs.
Add a side of organic steamed spinach and maybe a cup of bone broth and you have a well rounded meal.... for a while.
Bacon and eggs can get rather boring! I see it with my clients as they transition from a skim milk and bagel breakfast to a higher fat, real food type diet.
Bacon and eggs for breakfast is great, for about 2 weeks!
So what other options are out there for breakfast? Options that are healthy (from a scientific sense, not a marketing sense!) and will also keep your trainer or health coach happy?
Below I share my top recommendations. Also, I have put together a 1 useful one page printout guide of these meal ideas and recipes. You can print that out HERE.
Before I continue, I need to point out that there are many definitions of 'healthy'. That is a topic for another blog.
The below meals are all 'healthy' by my program standards.
Meaning, these meals are great for clients on my health program. On this program I score my clients meals using a star system. Under each of the following breakfast meal ideas you will see the relevant score for the meal based on the protocol they are following. For non-clients of mine, please ignore these references.
This is a very filling, high fat smoothie. It is great on a day when you don't have time for a sit down meal but need something to 'tick all the boxes'. Below is a low carb version of the smoothie, but for added carbs could add some organic fruit, raw milk or raw honey.
Blend together and enjoy.
For the full recipe and possible variants head to The Last Low Carb Smoothie Recipe You Will Ever Need.
Yes this is a smoothie made with bone broth. No it's not soup Why? Because I said so! No in all seriousness, this is more than soup, it's a nutrient dense hot meal with a bone broth base.
I like my clients to consume at least 1 cup of bone broth a day, especially for the first few months during the gut reset phase (if you're wondering why I'm such a fan of broth, check out this article). So this broth smoothie is a great way to get your daily broth intake in, while also being a warm, nutritious and quick meal.
And that is it! You now have a warm, tasty, satisfying, coach approved healthy drink to start your day.
For the guide please see my article on bone broth smoothie.
Yes this is a mousse recipe. Yes it is Alex Fergus approved. Yes I am recommending it for breakfast!
This breakfast is a variation of the AF Smoothie I listed above. However it doesn't have the eggs and it has a lot more avocado. In turn it produces a thick mousse like texture, which is great if you prefer consuming your breakfast from a spoon and not a bottle!
For the full recipe and a video of me making this, head to Avocado Chocolate Mousse Recipe So Healthy You Can Eat It For Breakfast.
This has been my go to breakfast choice of late.
It's not a perfect meal in regards to point scoring, but it is a great option when you want a coffee fix and are pressed on time. Also note that this is not a low carb meal, so for those on a low carb protocol this is not suitable.
There are a few ways to make this, but here is my personal favourite:
Missing a warm soul warming porridge? Unfortunatley if you are restricting grains this can be one dish that is hard to fit into the diet.
On my health program we eventually bring grains back in, but until then you might want to try this grain free porridge.
Adding butter to coffee was popularised by BioHacker Dave Asprey.
If you are following a low carb or keto diet then Bulletproof coffee is often considered the holy grail of breakfast drinks. I wouldn't go that far (it only scores 3 points on my program) but it is a good option if you're time poor and craving coffee.
Also, as BulletProof coffee becomes more popular you will often see it available to buy in trendy cafes around the world (though sometimes the name will slightly differ) meaning it's a good basic option for those on the go.
Sure a Bulletproof coffee is a great way to keep you in ketosis and the fats can be satiating, but it's not the best option for breakfast.
The standard recipe is lacking in protein, so you could add some collagen powder or even egg yolks to up the protein content.
This is a twist on the popular turmeric latte. I love a good turmeric latte and if I see it on a cafe menu I'm sure to order one. But, on their own they're not really a 'meal replacement'. Unless... you make some additions!
The list above has some rather 'unusual' meal ideas. If you're wondering why I didn't list common breakfast options like omelettes and sweet potato hash, that is because these meals are exactly that - well known and common.
Instead I wanted to provide suggestions for more unique meal ideas. Especially those that add variety, are healthy and score well on my program.
But if your creative juices aren't flowing, and you need a comprehensive list of potential breakfast ideas I have included a quick list below:
Hopefully this gives you a few options while you transition into this new way of eating!!
I have put together a handy one page reference guide that includes all these meal ideas, recipes and the meal score you will get if on my health program.
Download this guide by clicking here.
Print this out and leave it on your fridge, or if your partner usually does the shopping or meal prep, give the guide to them.
If you have any other meal ideas that you think readers would enjoy, please share them below in the comments or send them to me. I'm happy to add them to this article and give you all the credit!
This blog post was written by Alex Fergus. Alex is an ISSN Sports Nutrition Specialist, Fitness Professional and certified Superhuman Coach who continues to expand his knowledge base and help people across the world with their health and wellness. Alex is recognized as the National Record Holder in Powerlifting and Indoor Rowing and has earned the title of the Australian National Natural Bodybuilding Champion. Having worked as a health coach and personal trainer for over a decade, Alex now researches all things health and wellness and shares his findings on this blog. Learn more about Alex's Credentials HERE.
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