3 Must Eat Breakfast Foods

So, let’s talk about breakfast. Like a lot of people, I tend to eat the same breakfast every day. Gone are the days when I actually made a meal and sat down to eat it..wait, I don’t ever think I did that after I left home.

These days I usually throw some fruit in a bowl, add some yogurt and voila! Breakfast is ready.

If you tend to do the same thing, here are some questions for you:

Do you love your breakfast?

Do you have a very short list of “go-to” recipes?

Do you need a bit of inspiration to start eating breakfast again?

If your answer is yes, then keep on reading.

Breakfast is for Champions

You know they say that breakfast is the most important meal of the day and here’s why: Getting some protein at each meal can help with blood sugar management, metabolism and weight loss.

Protein helps you feel fuller longer and uses up a bunch of calories to absorb and metabolize it.

So here’s how you’re going to get all the protein you need, as well as 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 a good reason. I know eggs got a bad rap awhile ago because they have some cholesterol and everyone freaked out about that.

Because of that, a lot of people started eating those processed egg whites in the carton. Kind of gross, right?

However, since then research has found that most of the cholesterol in our bodies is made by the liver – It doesn’t necessarily come from the foods we eat.

Now egg whites are good – they contain mostly protein, but the yolks are the real nutritional powerhouses. Those yolks contain vitamins, minerals, antioxidants, and healthy fats.

Studies show that eggs help you feel full, keep you feeling fuller longer, and help to stabilize blood sugar and insulin. Not only that, it’s easy 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.

This easy recipe will keep you going all morning long:

Scrambled Eggs with Peppers and Kale

Alternatives to Eggs

I have to admit, I really wish I liked eggs. But I don’t, so I actually tried this recipe instead and it didn’t suck! I will say that working with tofu is something you need to practice.

And of course, anything with protein can replace eggs – Chicken sausage, turkey bacon, greek yogurt…you get the idea.

Tofu Veggie Scramble

Breakfast Food #2: Nuts and/or Seeds

Next on our list of must-eat breakfast food includes nuts and seeds. Why? Because they contain protein, healthy fats, vitamins, minerals, and fiber.

Nuts and/or seeds are great for breakfast. Besides the fact that they’re easy to grab and go if you’re running late, you can eat them just about anywhere without making a mess.

And there are lots of ways to incorporate them into your breakfast:

  • Add some nut butter to your breakfast smoothie
  • Add chia seeds to your yogurt, oatmeal or cereal
  • Sprinkle walnuts on your oatmeal, or spread peanut butter on some whole grain toast
  • Make a kind of ‘trail mix’ to add to your yogurt or cereal – Pumpkin and sunflower seeds, almonds, flax seeds, pecans, pistachios…store it in a bowl and add a couple of ounces to your protein.

Don’t be fooled by “candied” nuts, sweetened nut/seed butter, or chia “cereals” with added sugars – you know I’m talking about the real, whole, unsweetened food here.

Hint: If you like a creamy latte in the mornings try making one with nut or seed butter. Just add your regular hot coffee or tea and a tablespoon or two of a creamy nut or seed butter into your blender & blend until frothy.

If you want something really good, try this one:

Nuts & Steeds Overnight N’Oats

Breakfast Food #3: Veggies

Okay, I know. It’s hard enough to get all our vegetables in every day and, if you’re like me, you’ve probably eaten 10,000 salads. And veggies for breakfast? Um, that doesn’t sound very appetizing, does it?

But, veggies are critical because they’re powerhouses of vitamins, minerals, antioxidants, phytochemicals, fiber, and water. Adding them to your breakfast will give you all of those good things – Not a bad way to start the day, right?

The great thing is, you can have them any way you like – Heck, you can have roasted veggies or even a salad if you like. Too often we think there’s some kind of ‘official’ breakfast food. But there are no laws against making your own rules, right?

Here’s an idea: When making your veggies for dinner, make twice as much. Then add some lean protein in the morning and you’ve got a full meal with all the right things. Try a breakfast sausage, smoked salmon or even chicken.

The key is to open your mind to new possibilities, then search for ideas that fit what you need. For example, overnight oats are great because you make them the night before and they’re ready when you’re ready.

That’s my kind of meal.

Mixing things up will get those healthy foods into your diet and keep your metabolism cranking all day long.

I’ve included a delicious recipe below for you to try (and customize) for your next breakfast.

Recipe (Eggs & Veggies): Veggie Omelet

Serves 1

1 teaspoon coconut oil
1 or 2 eggs (how hungry are you?)
¼ cup veggies (grated zucchini and/or sliced mushrooms and/or diced peppers)
dash salt, pepper and/or turmeric

Add coconut oil to a frying pan and melt on low-medium heat (cast-iron pans are preferred). In the meantime grab a bowl and beat the egg(s) with your vegetables of choice and the spices. Tilt pan to ensure the bottom is covered with the melted oil. Pour egg mixture into pan and lightly fry the eggs without stirring.

When the bottom is lightly done flip over in one side and cook until white is no longer runny.

Serve & Enjoy!

Tip: Substitute grated, sliced, or diced portion of your favorite vegetable. Try grated carrots, chopped broccoli or diced tomato.


Gray J, Griffin B. Eggs and dietary cholesterol – dispelling the myth. Nutrition Bulletin. 34(1):66-70. doi:10.1111/j.1467-3010.2008.01735.x


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