20-day diet prep plan: Day 12 – No-brainer breakfast options

9 easy no-brainer breakfast options with protein

hash with chicken apple sausage

I hope you enjoyed experimenting with the hash method and the soup method yesterday! If you ran out of time (or energy), feel free to continue the experiment today.

I also encourage you to spend some time today doing some thinking and research — and maybe also, possibly some more cooking — in order to figure out what your breakfast plan is.

Breakfast is so important! One successful Paleoite says:

Ever since I started taking breakfast seriously, I have really grown to enjoy it and it’s now my favorite meal. I try to set myself up for success by eating the most nutritious meal first thing in the morning. Since I started eating this way, I’ve found that I have more energy during the day and I’m less hungry for snacks, and sometimes even have to remind myself to eat lunch (coming from someone who used to suffer from chronic hunger, this is huge!).

I think that sums it up well. Starting off with a nutritious, filling breakfast sets you up for food success the rest of the day. Your blood sugar rises slowly and ebbs slowly over the next three to four hours, carrying you through to lunch.

In contrast, starting out with a small, carb-filled breakfast, your blood sugar first spikes — which feels good, because you get energy — but then it bottoms out, leaving you foggy and hangry, and reaching for more sugar or carbs, so your day ends up looking like this:

cravings all day long

If you’re doing the 21 Day Sugar Detox or a Whole30, protein at breakfast is going to be part of the plan. Also, for those who are trying The Sugar Addict’s Total Recovery Program, Step 1 is eat breakfast every morning, making sure it has protein in it. So this is a good idea for everyone!

If you’re like me, though, you need breakfast to be a no-brainer! So that’s why you need to plan ahead of time and figure out what your no-brainer breakfast will be. If you wait to figure this out on Jan. 1, you’ll shoot yourself in the food right at the start!

Experiment with breakfast and find one to three you can live with for a month. One is sufficient if you’re the type of person who is content to eat the same thing for breakfast every day. Find more if you want more variety.

It should contain a protein (eggs, meat, or protein-y broth), some healthy fat (butter, avocado, coconut oil, olive oil), and veggies and/or fruit. Use fruit sparingly. Some 100% whole-grain bread is fine, too, if you’re not cutting out grains. Keep it as sugar-free as possible, too.

No-brainer breakfast options

paleo breakfast options - protein smootie

Protein shakes

I’m not a huge fan of protein powder as an everyday ongoing habit, because I don’t consider it real food. But if a protein smoothie is all you can manage at this point, by all means, do that! Progress, not perfection, is what we’re after. (Just make sure it’s sugar and sweetener free.) Use banana slices or apple juice for sweetening. Don’t go too crazy on the fruit. A small amount of vanilla or almond extract can add to the sweetness, too.

Here are some recipes:

Strawberry Banana Protein Shake – protein comes from protein powder

Paleo Breakfast Smoothie – here’s one where the protein comes from whole eggs

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paleo breakfast options - makeahead

 

Traditional breakfast proteins

Try fried, scrambled, or hard-boiled eggs. Bacon and sausage are fine if they’re nitrate free, with minimal sugar. (Though I recommend using bacon as a condiment, not a main protein source day-in and day-out.) Good smoked salmon can be a delicious breakfast option, too, if you can get some!

But if cooking up a couple eggs in the morning is not enough no-brainer for you, here are some make-ahead breakfast options:

Bacon deviled eggs – these are delish, and you can make them as hot or as mild as you want. (And they are mustard-free, for you mustard haters.)

Easy breakfast casserole – make one big batch to last you days!

Slow-cooker breakfast meatloaf – basically, sausage by another name.

Sausage-egg cups – there are a million recipes like this; experiment to find your favorite combo of veggies and meat.

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Paleo cream of pumpkin soup with cinnamon, ginger + turmeric

Nontraditional breakfasts

I’ve come to love clear broth as a breakfast option, especially when my guts are not happy. Use homemade bone broth if you’ve got it! If you’re buying ready-made broth, get it from a carton, not a can. And buy the best you can afford. Check the labels, and get the one with the most protein.

Also, you can always heat up last night’s leftovers, if you like! Have a favorite (healthy) food you love so much you want to marry it? Have it for breakfast! Why not?

Cream of pumpkin soup – I love to make this creamy soup ahead of time, then heat it up and add some diced ham or already-cooked sausage. Diced bacon is a yummy topper, too!

My “get well soon” soup recipe – super simple!

My hash method – a great way to use up leftover veggies and meats

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So there you have several possibilities. Pick one or two and experiment with them this week. Breakfast really can make or break how your eating goes for the rest of the day!

The assignments for the next couple days will be short and sweet, then we’ll take off the 23rd, 24th, and 25th. Take time to enjoy your loved ones while you have them near!

9 easy no-brainer breakfast options with protein

Jana

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