Three Must-Eat Healthy Breakfast Foods

Do you love your breakfast? Do you have a short list of “go-to” healthy breakfast food recipes? Or do you need a bit of inspiration to start eating breakfast again?

The most important thing you can do is 1) eat breakfast, 2) make sure your breakfast is based on protein.

Getting some protein at each meal — especially the first meal of the day — can help with blood sugar management, metabolism, and menopausal weight loss. This is because protein helps stabilize your blood sugar, helps you feel fuller longer, and requires more calories to absorb and metabolize.

I’m going to show you how to get more protein, as well as some veggies and healthy fats, for your soon-to-be favorite new “go-to” breakfasts.

Breakfast Food #1: Eggs

Yes, eggs are the “quintessential” breakfast food. And for good reason!

Egg whites are mostly protein while the yolks are the real nutritional powerhouses. Those yolks contain vitamins, minerals, antioxidants, and healthy fats.

Now, I’m not talking about processed egg whites in a carton. I mean actual whole “eggs”.

Eggs have been shown to help you feel full, keep you feeling fuller longer, and help to stabilize blood sugar and insulin.

My go-to trick is to boil a bunch of eggs and keep them in the fridge for a “grab and go” breakfast or snack when I’m running short on time.

And, contrary to old beliefs, the cholesterol in eggs is not associated with an increased risk of arterial or heart diseases.

Note: When cooking eggs, it’s important to prevent cooking the yolks at too high of a temperature because that can cause some of the cholesterol to become oxidized. It’s the oxidized cholesterol that’s unhealthy for your heart.

Adding half an avocado to your morning eggs will provide some healthy fat for blood sugar management and keep you feeling fuller even longer.

Breakfast Food #2: Nuts and/or Seeds

Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fiber. Nuts and/or seeds will make a great contribution to your breakfast menu.

But don’t be fooled by “candied” nuts, sweetened nut/seed butters, or chia “cereals” with added sugars. You know I’m talking about real, whole, unsweetened food here, right?

Nuts and seeds are also the ultimate fast food if you’re running late in the mornings or for an afternoon snack. Grab a small handful of almonds, walnuts, pecans, or pumpkin seeds whenever you need a quick ready-to-eat item.

Chia seeds and hemp hearts are great protein boosters when added to your morning smoothie. Chia seeds add 5 grams of protein in 2.5 teaspoons and 1 tablespoon of hemp hearts equals 3 grams of protein.

And, it’s super easy to add a spoonful of nut/seed butter into your morning breakfast smoothie.

Hint: If you like a creamy latte in the mornings, try making one with nut or seed butter. Just add your regular hot tea and a tablespoon or two of a creamy nut or seed butter into your blender & blend until frothy.

Breakfast Food #3: Veggies

You already know you should get protein at every meal including breakfast. But I would be remiss to not recommend veggies at every meal, right?

Veggies are powerhouses of vitamins, minerals, antioxidants, phytochemicals, fiber, and water. You can’t go wrong adding them into every single meal of the day so if you don’t already, you should definitely include them for breakfast!

There are no “official” breakfast rules for veggies. You could have a salad or sauteed veggies. Adding some protein to last night’s leftover veggies is another quick breakfast option.

Veggie Omelet Recipe

I’ve included a delicious recipe below for you to try (and customize) for your next breakfast.

Veggie Omelet (Serves 1)

• 1 teaspoon coconut oil
• 1 or 2 eggs (how hungry are you?)
• ¼ cup veggies (grated zucchini and/or sliced mushrooms and/or diced peppers)
• dash of salt, pepper, and/or turmeric

1. Add coconut oil to a frying pan and melt on low-medium heat (cast-iron pans are preferred).
2. In the meantime grab a bowl and beat the egg(s) with your vegetables of choice and the spices.
3. Tilt the pan to ensure the bottom is covered with the melted oil. Pour the egg mixture into the pan and lightly fry the eggs without stirring.
4. When the bottom is lightly done, flip over to the other side and cook until the whites are no longer runny.
5. Serve & Enjoy!

Tip: Substitute grated, sliced, or diced portions of your favorite vegetable. Try grated carrots, chopped broccoli, or diced tomato.

Learn more tips and recipes for menopausal weight gain in my FREE monthly webinar: Menopause Fat Loss Formula.

Or, contact me for a free consultation to see how I can support you.