When I start coaching a new client, I often get asked one question:”What can I eat for breakfast?”. Well, first off, I like telling people they CAN eat anything and everything they want, but whether they should or will is a whole other story.
Second off, you literally can eat anything you want for breakfast, just think outside the box! Of course real food is the one component that stays the same, I will never recommend to someone that they eat a bowl of cereals to start their day.
The next thing to consider when making breakfast choices is the macro-nutrient profile of that food or meal. Having a meal that is high in protein and lower in carbs is pretty important in terms of someone’s energy levels for the rest of that day. A bowl of oatmeal with fruit, for example, is not likely to keep someone full for more than a couple of hours, and will likely have the added effect of creating an energy crash mid-morning because of the high carbohydrate load.😫
One could in fact argue that breakfast is the most important meal of the day for that reason, not because you need to eat at 8 am, but because that meal sets up your energy and mood for the rest of your day. Not hungry at 8, don’t eat. Breakfast is called breakfast for a reason, because it is the meal that breaks your fast after a night of sleeping (hence fasting). You decide when that happens.
Either way, whether I eat breakfast at 9 or at noon (yes sometimes that happens), I love to make my first meal of the day a fairly big one, and it’s a good idea to do so for most people. There are many different reasons for that, one being that we are naturally more insulin sensitive in the morning versus in the evening where a larger meal is more likely to spike our blood sugar.
Anyway, I digress. Some of my favorite things to eat at breakfast are meat, bacon, leftover roast beef or chicken, sausage, ground beef, eggs, avocado and yams. When you throw a bunch of these foods on a big pile of greens, you call it a breakfast salad 😍.
You can obviously create your own bowl with all your favorite foods, but for the sake of this post, here’s the ingredient list I used for this one. Oh yeah, and also the dressing, the creamy avocado dill dressing kind of makes the bowl, so I definitely recommend making it.
- 1 ripe avocado
- 2 tbsp of fresh lemon juice
- 1/2 cup of fresh dill
- 1 clove of garlic
- 1/4 cup of extra virgin olive oil
- 1/2 tsp of sea salt
- fresh ground pepper
- 3 slices of good quality bacon (local and pastured is best 👍)
- 2 eggs, either soft boiled or poached works great
- leftover meat if you have some, I used leftover chicken
- 1 small yam, roasted in wedges
- olive oil for roasting the yam
- 2 cups of greens of your choice, I like baby lettuce
- 2 green onions, chopped
- 1 cup of mushrooms, sauteed in grass-fed butter or ghee
- additional fresh dill
- Start the oven at 425 to roast the yam wedges, you can make more if you want leftovers.
- Wash and dry the yam and cut it into wedges. In a bowl, toss the wedges with about 1 tbsp of extra virgin olive oil and some salt and pepper.
- Lay evenly on a parchment paper lined baking sheet and roast for about 20 mins.
- While yam is roasting, sautee the mushrooms in a pan with some butter.
- To make the dressing, place all ingredients in a magic bullet or blender and blend until smooth. Taste and adjust salt and/or lemon if needed.
- Once yams are about 10 minutes away, boil eggs, or for poached eggs, only leave yourself about 5 minutes.
- Once yams are ready you can build your bowl and drizzle dressing and fresh dill all over.