Getting a good breakfast is so important for our health. In one study, women were divided into two groups. The first group had a large breakfast, a medium lunch, and a small dinner. The second ate a small breakfast, a medium lunch, and a large dinner.
The big breakfast group had greater reductions in fasting glucose, fasting insulin, and triglycerides. They lost more weight (and inches in the waist) while having lower hunger scores.
We can benefit from a healthy breakfast, too, but what does that look like, and how do you make it work in practice? When eating a big breakfast, it's best to focus on protein and fat, while keeping carbs to a minimum (if you have any at all).
Let’s look at some great breakfast options to support stable blood sugar and keep you full till lunch!
Practical Details
Eating too many carbs (and sugar) causes our blood sugar and insulin spike sharply, followed by a sharp drop a few hours later. The brain interprets this as danger - the body is flooded with cortisol, the amygdala is triggered, and you move out of the thinking part of your brain (prefrontal cortex). This results in cravings that are hard to resist.
So, an ideal breakfast will have about 25-30 grams of protein, a serving about the size of the palm of your hand. It will also have one serving of fat about the size of your thumb. If you do want some carbs, feel free to have some berries or non-starchy vegetables.
You can make breakfast ahead of time for the whole week. You could also choose simple recipes to make on the go, especially if you prep the ingredients the night before. Either way, your body will thank you for taking care of it and giving it what it needs to thrive.
Leftovers
While it may be unconventional, having leftovers is a good way to start the day. It’s easy and fast on a busy morning, and hopefully contains lots of nutrition. Most of the time, doubling a recipe doesn't take that much more effort. It is likely easier than making two different dishes and needing to clean up twice. So, planning to make enough for leftovers can be a great strategy.
Breakfast Cups
Ham and Egg Breakfast Cups are a favorite, simple, delicious breakfast idea that can be made ahead of time. Once you are familiar with this recipe, you can play with it, adding different meats and veggies to your liking. You can even make a few varieties at a time to accommodate family members' tastes or keep yourself from getting bored. Then, you can get creative with the toppings.
Smoothies
Breakfast Smoothies can be made quickly and easily eaten on the go. They are made from real food ingredients and can be tailored to meet each individual's taste. Smoothies are pretty forgiving, so you don't need to measure every ingredient perfectly. If you don't have a specific ingredient for a recipe, most of the time, substitutions work well. You can add a scoop of protein powder, and it will last you even longer. (Note: I would rather you have whole foods for your protein, but protein powder can be helpful in a pinch.)
Hash
Breakfast Hash recipes are extremely versatile and are easy to modify to anyone's taste. Just cook the starch, add flavor, and top it with an egg for some protein. You can easily use extra toppings like cilantro, avocado, or salsa. (My favorite combo is sweet potato, spinach, onions, and a Granny Smith apple.)
Yogurt
Full-fat, PLAIN yogurt topped with fruit and nuts is a simple, healthy breakfast if you tolerate dairy well. You might be surprised that it is not that hard to make your own yogurt. If dairy
doesn't work for you, there are some cashew-based yogurts. They are a bit more expensive, but make a great breakfast on the go. Forager is one of the better brands on the market.
Egg Cups
Avocado Egg Cups are a great way to incorporate healthy fats to keep you going all morning. They can be made ahead of time and stored in the fridge so you can grab one on the way out the door in the morning. As with the Breakfast Cups, you can be creative with the toppings.
Healthy Breads/Muffins
It can be tricky to find a healthy muffin recipe. They are often filled with sugar and simple carbs, but this Banana Bread or Muffin recipe is pretty good. Top it with a healthy fat like nut butter and add some protein on the side. This will help you feel satisfied longer and support a more stable blood sugar.
Energy Bars
Store-bought energy bars are often no more than glorified candy bars. Making your own energy bars puts you in control of how much sugar you consume. If you make them ahead of time to get the convenience of a grab-and-go breakfast without the junk. If possible, add a little protein on the side.
Casseroles
Egg casseroles are so easy. You can make them at the beginning of the week, and they will last in the refrigerator for days. It’s quick to reheat and an easy way to get eggs and veggies in the morning. The more veggies and meat you have, the less likely the casserole is to have that "bouncy" egg consistency. There is a basic recipe that you can adjust to your taste here; other varieties include the Plantain Casserole or Mexican Casserole. (If you are hesitant to eat eggs because of the cholesterol, check out my explanation of why you do not need to fear eggs.)
Let me know the real food breakfasts you are currently eating and what you might want to try from this list!
Dr. Jamie
(*Many of these recipes were taken from my sister Joelle's blog. Joelle is a certified Functional Nutritional Therapy Practitioner (fntp) and has a BS in Food Science and Human Nutrition with a concentration in dietetics. She is a mom of five kids, and has a homestead with cows, chickens, and a bunch of vegetables! Learn more about the awesome things she is up to at From Scratch Farmstead.)