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Don’t know what to eat for breakfast? Here are 4 healthy ideas!

When you think of breakfast what type of foods comes to mind?

For a lot of people, it's cereal, a piece of toast with peanut butter, or a Tim's double-double and muffin while they rush to work...

The way you begin your day and the food you use to fuel your body first thing makes a huge impact on the rest of your day. This is because it relates to your hormones and blood sugar levels.

Choosing foods like a latte & a muffin that is high in processed sugar has the potential of spiking your blood sugar levels first thing in the morning, increasing your stress hormones & leading you to have an energy crash later in the day. Then you're wondering why you have a headache, and brain fog and need that third cup of coffee just to get through the rest of the day.

A better option to avoid an afternoon lull and disruption to your hormones is ensuring your first meal of the day includes protein, fat, and lots of fiber!

Most conventional breakfasts lack enough protein and are high in refined carbohydrates. Think cereals, baked goods, bars, etc. Including adequate protein for breakfast is important for stabilizing blood sugar and calming your stress response. Protein is also super important for balancing hormones.

Instead of simple sugars, opting for complex carbohydrates and fiber-rich foods in the form of whole food sources are great for supporting your energy and good gut health.

A good portion of healthy fats is also helpful for supporting good energy throughout the day! Fats are needed for the absorption of fat-soluble vitamins such as vitamins A, D, E & K. Fat will also help keep you full, support your hormones, and aid in digestion!

With this in mind, here are 4 breakfast ideas to help you fuel your day!

Egg Muffins

These are my favorite go-to's because they are super easy and they are protein-packed to keep you full all morning! I personally like adding spinach and sweet potatoes but the great thing is you can add any ingredient you desire to make these bad boys a breakfast you look forward to each morning.

Overnight Oats

Throw these in a mason jar before bed and these can be your secret weapon to stressful mornings! They are so easy, you can prep the whole batch for the week! Now, I don't recommend it but they are an option if you need to eat on the go. You can opt for a grain-free option too if you don't tolerate oats well.

Protein Smoothie

A smoothie is one of the easiest and most convenient ways to get in the nutrients you need to kick off your day to a good start. Some staples I suggest adding to your smoothie include:

  • A quality protein source. Use pea protein powder, whey concentrate, or collagen powder. ⁠If you don't have protein powder on hand or it isn't your thing try: hemp seeds, chia seeds, rolled oats, or white beans.⁠

  • Add frozen or raw fruits and veggies such as bananas, kiwi, and spinach for a source of fiber. Plus, smoothies are a great opportunity to sneak in more veggies, like frozen cauliflower, kale & butternut squash. ⁠

  • A healthy fat source is often missed but is so important! Some healthy fat sources are avocado, flax seeds, pumpkin seeds, & hemp seed oil.⁠

Protein Pancakes

I would be lying if I said pancakes weren't my favorite... I loooooovee pancakes and I think they get a bad wrap because most of us know them as being nothing but flour, sugar, and more sugar in the form of syrup. For my type of pancakes, I make sure to add protein powder, eggs, banana, spinach, and flaxseeds. These ingredients provide protein, fiber, and healthy fats all of which I mentioned are needed to start your day off on the right foot.

There you have it, four healthy breakfast ideas that you can make this week to fuel your body the right way! If you are interested in a recipe for any of these ideas, I have a collection here that you can download, just click on the button below!


Hi, thanks for stopping by!

As a certified Holistic Nutritional Consultant, I understand the weight and frustration of feeling like there is more out there for you, but not knowing where to turn to first. That’s why my mission is simple: give my clients the health and wellness education, tools and resources that they need to feel happy, healthy, and live their best life. 

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