7 Breakfast Ideas

Pumpkin Coconut Pancakes – make a big batch of these and keep some in the fridge for reheating, and some in the freezer for later.

Breakfast in America is a high-carb affair laden with toast, bagels, muffins, scones, pancakes, cereal…all of which turn immediately into glucose in your bloodstream, spiking your insulin and leaving you hungry and lethargic after only a few hours. Add to that the traditional juice, jelly, and artificial syrups and you’ve got a recipe for morning disaster…and an entire day of overeating!

Remember: carbs make you hungry! But fat and protein keep you full. Here’s my own experience with breakfast…see if you feel the same way:

Hours After Eating When Hungry
Cereal or oatmeal — 2 hours -– ravenous and lethargic
Hamburger patty, banana — 4 hours –- I need food now!
Hamburger patty, ½ banana –5 hours –- I’m ready to eat.
Hamburger patty — 6 hours – I guess I’ll eat now.

I know. You’re probably thinking “Hamburger patty for breakfast? Yuck!” You see, I can’t eat eggs because they trigger my Multiple Sclerosis, and so I’ve had to branch out a bit! And I’ve found over the years that nothing makes me happier than a hamburger patty for breakfast! It took a while to get used to it, but now I wouldn’t trade it for anything. It keeps me full and satisfied, keeps my energy humming along at a high and steady pace, and I simply don’t experience much hunger…unless I add a big dose of fructose like banana! Interestingly, I’ve added 1/2 cup of rice to my breakfast lately and that too does not seem to trigger hunger. Probably the banana triggered hunger because of its high fructose content, while rice is pure glucose, which simply meets my body’s glucose needs without affecting the liver or my blood sugar overly much.

One of your goals should be to reset your body’s metabolism to its original factory setting….able to comfortably burn both glucose (from carbohydrate) and fatty acids (from dietary fat or from your fat tissue) for energy. When your body is dependent on burning glucose for fuel, you find yourself in a vicious cycle of eating carbs, spiking your insulin (which leads to fat storage), and a few hours later feeling hungry and low energy and having to eat carbs again. When you can easily burn fatty acids for fuel, you will experience steady levels of energy because when dietary fat (which burns more slowly than carb anyway, and therefore lasts longer) runs out, you simply start burning your body fat. So you never experience low energy or hunger, unless you are in a really long fast.

And make no mistake about it, folks! Kids are the SAME as adults! Their little bodies need more carbohydrate and starch than adult bodies do, but they still run best and longest on fatty acids! Research shows that kids fed a high carb breakfast like cereal and toaster pastries experience poor memory and attention ALL morning long! Do yourself and your kids a favor and give your body the fuel it was designed for…plenty of protein and fat and some carbohydrate!

Here are 7 days of breakfast ideas. For adults who are at their ideal weight and for kids, add a piece of fruit if you like, or maybe some rice or no-sugar added rice cereal with coconut milk or whole organic cow’s milk. If you are trying to lose weight, just stick to the fat and protein.

1. Eggs. Scrambled, fried, or poached. Or make a delicious omelette, which gives you a boost of vitamins and minerals. Serve with or without nitrate-free bacon.

2. Homemade pork breakfast sausage, with or without eggs.

3. Hard boiled eggs and berries with homemade whipped cream (beat heavy cream, vanilla, and a tiny bit of sugar to taste until stiff peaks form).

4. Pancakes. We have a couple of pancake recipes on Fit4God (Pumpkin Coconut Pancakes, Perfect Protein Pancakes) so you can pick which one works best for your family! Make up a double batch and keep them frozen or in the fridge and just pull a few out for breakfast each day. Serve with butter, real whipped cream, or a splash of pure maple syrup.

5. Breakfast Casserole. Whip up a pan of breakfast casserole with your favorite combination of eggs, breakfast meat and veggies and keep in the fridge for several days to a week. Just pull out a slice and heat it up for a quick breakfast. We have several breakfast casserole recipes on Fit4God – Potato, Egg, and Sausage Breakfast Casserole, and our basic Breakfast Casserole.

6. Fruit, Cheese, and Nut Plate. Arrange your favorite low-sugar fruits on a plate with some nuts and cheese for a light breakfast. Try cottage cheese with slivered almonds and berries. Also try string cheese with macadamias, plums, and peaches.

7. Breakfast Smoothie. The possibilities are endless here – just make sure you keep it low sugar and add a shot of protein and fat to it! Just search the word “smoothie” on Fit4God and you’ll see a bunch of recipes.

Kids may not go for the following ideas, but you more adventurous-minded adults might! These are some of my favorites:

1. Hamburger patty – I dress it up with diced onion and tomato.
2. Tuna salad
3. Chicken salad
4. Salmon patty
5. Any dinner leftovers that appeal to you!

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