I love breakfast. I used to be a coffee and muffin girl but over time I have figured out that my breakfast was setting me up to crash and burn. Now on most mornings, I fire up the blender and make a smoothie with protein powder. I find this makes a big difference in my energy, and I have fewer cravings throughout the day.
If your current go-to breakfast is a bagel and coffee, you can do better! The refined flour in a bagel or muffin acts just like sugar in your body. This gives you a burst of energy, then you crash and crave more sugar. The coffee is acidic and it depletes your adrenals. And don’t even get me started on the sugar – or artificial sweeteners – you may be adding to the coffee! This breakfast sets you up for a day of cravings and jitters.
So what should you have instead?
1. Protein Shake
A protein shake is the ultimate quick and easy breakfast. You can use protein powder and mix it with 8-12 ounces of water, coconut water, coconut milk, or almond milk. Add some ice cubes and you’re good to go! Here are 2 protein powders that I like:2. Green Smoothie
A green smoothie is absolutely delicious, also quick to make, and is a good way to pack in a lot of nutrients in one shot. Here are 2 of our most popular recipes:It’s Good to be Green Smoothie
- 1 Sustain packet
- 1 packet of Be Well Greens Powder
- 4 oz water
- 4 oz unsweetened almond milk
- 1⁄2 frozen banana cut into chunks
- 1 TBS coconut oil or MCT Oil
- 1 TBS shredded unsweetened coconut
- 2 – 4 ice cubes
- (optional – 1 TBS chia seeds)
Chocolate Whey Protein Smoothie – Dr. Lipman’s favorite!
- 1 serving Be Well Chocolate Whey Protein Powder
- 2 tsp Be Well MCT Oil
- 1 packet of Be Well Greens Powder
- 1 handful organic kale (about a cup)
- ½ cup organic blueberries (fresh or frozen)
- 1/4 avocado
- 1 TBS chia seeds
- 8-10 oz non-dairy milk (almond milk, coconut milk, hemp milk) or water
- 4-5 ice cubes
3. Veggie Omelet
Use your favorite veggies – such as spinach, mushroom and asparagus. You can have 1/4 avocado on the side, which contains healthy fats and magnesium.4. Sardines, Salmon or Mashed Avocado on Gluten-Free Toast
Having sardines or salmon on gluten-free toast is a good way to get protein in the morning. If you’re not up for fish, then mashed avocado on gluten-free toast is so delicious! You can sprinkle with sea salt and pepper and have some arugula leaves on the side.5. Chia Seed Pudding
I love introducing people to chia seeds and the concept of chia seed pudding for breakfast. Chia seeds have omega 3 fatty acids, lots of fiber and calcium. I add them to smoothies all the time and find they help to keep me full for longer.To make pudding, you can take ¼ cup chia seeds and about 2/3 cup water and stir, stir, stir! Then let your concoction sit in the fridge for 10 minutes and it will form a “pudding-like” consistency. You can top with some blueberries, raspberries, and shredded coconut for a yummy breakfast.
6. Gluten-Free Granola or Muesli
There’s nothing like a bowl of cereal to bring me back to my childhood! But these days I’ve traded in Honey Nut Cheerios for gluten-free granola with almond milk.- 8 ounces uncooked rolled oats (choose certified gluten-free oats)
- 1 cup nut milk (almond or coconut)
- 1 tbsp unsweetened shredded coconut
- 2 tbsp chopped walnuts or almonds
- 2 tbsp ground flaxseeds
- 2 tbsp sesame seeds
- 2 tbsp pumpkin seeds
- 8 ounces fresh berries
- 1 apple, peeled and grated
7. Gluten-Free Bread
Here at the Eleven Eleven Wellness Center, we are obsessed with this Paleo Bread recipe from www.elanaspantry.com. We share it with patients, bribe each other to make it, and marvel at how good it is. Another favorite is the Life Changing Loaf of Bread by My New Roots.8. Coconut Flour Pancakes
These are a yummy, high protein replacement for traditional pancakes that your kids will love from Be Well Coach Courtney Blatt. Great for a Saturday morning!- 1/3 Cup of Coconut Flour
- 2 Ripe Bananas, Mashed
- 4 Whole Eggs
- 1 tsp Baking Soda
- ½ tsp Ground Cinnamon
- 1 tsp Vanilla Extract
- Beat eggs until frothy, then add remaining ingredients one by one, continuing to beat well to incorporate lots of air
- Heat coconut oil on griddle
- Use ¼ cup for each pancake. Cook until bubbles form and burst. Turn and brown on the other side
9. Gluten-free Oats, Millet, Quinoa or Brown Rice Porridge