Archive for December, 2011

Breakfast Ideas

I regularly counsel patients not only on eating breakfast, but eating a nutrient-dense breakfast.  Breakfast should be one’s biggest meal of the day for several reasons.  As the name indicates, breakfast means “breaking the fast.”  Upon waking in the morning, most people have not eaten for 8-12 hours.  In order to properly fuel the body for the day (and not stress it out), breakfast is critical.  However, many of my patients skip breakfast or eat a high carbohydrate breakfast.  Feedback I’ve received from my patients is that when they have a healthy breakfast they have less food cravings during the day, have greater concentration and energy, plus they ultimately eat less during the day.  Additionally, many sleep better at night!

I’ve compiled a listing of some of my favorite foods to eat for breakfast.  You don’t have to eat traditional breakfast foods for breakfast.  Having chicken and veggies, soup, or meatloaf for breakfast is just fine.  I encourage you not to be limited by tradition!  I do believe that a nutrient-dense breakfast has more protein and fat than carbohydrates and that any carbohydrates consumed should be complex i.e. veggies, fruit.  You may notice that my list of recipes is almost entirely grain free.  I believe people eat too many grains and that imbalances the body throughout the day.   I’ve tried most of these recipes myself.  I find them easy to prepare and yummy.   Some recipes listed are dessert-like but since they are higher protein and less sugar, I feel good about including them here.

Egg based:

Quick Quiche Cups


Egg Pancake with Vegetables

Breakfast Casserole with Spinach, Leeks, Cottage Cheese and Goat Cheese

Kale, Bacon, and Cheese Breakfast Casserole

Frittata with Bacon, Onions, and Cheese

Mexican Baked Eggs with Black Beans, Tomatoes, Chiles

Broccoli Cheese Breakfast Casserole

Breakfast Burrito

Black Bean and Egg  BurritoApple & Spice Dutch Baby Pancake

Blueberry Clafouti (any fruit can be substituted)



Pumpkin Smoothie

Orange Julius

Fruit Smoothie


Peanut Butter Banana Pancakes

Grain Free Granola


Nut Butter Muffins

Banana Caramel Sticky Buns

Sausage Sticks


Red, White and Blue Cupcakes

Almond Power Bars

Honey Nut Bars

Breakfast Bars

Homemade Lara Bars

Cranberry Walnut Bread

Chocolate Almond Joy Bars

Lemon Coconut Bars

Chocolate Chickpea Cake

Black Bean Brownies

Crustless Pumpkin Pie

Peanut Butter Blondies