tackling breakfastSetting your kid’s school day off with a solid breakfast will help them stay focused and prevent them from becoming hungry mid-morning. It doesn’t have to be anything fancy, in fact, simple can actually be better. 

The goal is to keep their blood sugar from spiking, by giving them enough protein and fat to balance any carbohydrates. Aim for a high protein, moderate fat, and lower carbohydrate meal. 

Let’s look at ideas for quick nutritious breakfasts that you and your kids will love. 


Follow a Recipe

Many people like to follow a recipe when they cook. They may be more confident with something tried and true. Here are some great recipes to choose from.


Create Your Own

You may be a confident cook that likes to create new recipes on your own. The lists below provide endless options to play around with. Just choose one or more items from each list to make a casserole, scramble, or skillet.


  • Bacon
  • Beef
  • Chicken
  • Eggs
  • Ham
  • Lamb
  • Protein Powder (Collagen Peptide)
  • Seeds - pumpkin, chia, hemp hearts, etc.
  • Salmon, Tuna, Mackerel
  • Sausage, Chicken Sausage
  • Tofu
  • Turkey, Turkey bacon


  • Avocado oil
  • Butter (if you tolerate dairy)
  • Coconut oil
  • Ghee (if you tolerate dairy)
  • Olive oil (low-heat recipes only)

Non-Starchy Veggies

  • Artichoke
  • Asparagus
  • Beans - green, Italian, yellow, wax
  • Beets
  • Bok choy
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Fennel
  • Greens (collard greens, dandelion, kale, mustard, turnip)
  • Leeks
  • Squash (summer, zucchini)
  • Tomatoes

*Be creative, breakfast doesn’t have to look like breakfast; leftovers work just fine!


Be sure to take as good care of yourself as you do your kids. You deserve a healthy breakfast too!

Dr. Jamie


Could you share some of your favorite healthy breakfast ideas and recipes with me? My family is looking for some new things to try.