PALEO BREAKFAST MADE SIMPLE
BONUS: EGGS NOT REQUIRED!
One of the most common questions I get from clients and individuals just starting Paleo is:
What do I eat for breakfast?! [insert frantic voice]
I get it! My pre-Paleo breakfast menu included toast, cereal, bagels, or oatmeal (carbs, carbs, and more carbs…). When I transitioned to Paleo, I was flummoxed. Sure, eggs are great. Bacon? Hadn’t had that in years! But after a few weeks, I was ready for something different.
WHY PALEO-IFIED BREAKFAST IMPROVES OUR HEALTH:
Paleo breakfasts are typically much lower in carbohydrate, higher in protein, and more nutrient dense than the SAD (Standard American Diet).
Why does this matter?
When we start our day with a large dose of carbs, we set ourselves up to ride the blood sugar roller coaster for the rest of the day.
Not only does this impact our mood, energy levels, and ability to be metabolically flexible (read: burn fat!), it sets us up to make less optimal food choices later in the day. Once we start eating sugar, it’s very hard to stop.
Starting our day with 30-4o grams of protein, some healthy fat, and fiber rich veggies allows us to feel full, energetic, and calm throughout the morning. We go into the lunch hour without that hangry, I-need-to-stuff-my-face-now feeling, which is a total game changer.
Some Paleo followers enjoy intermittent fasting, or skipping breakfast. That’s great if it works for you! However, there is research to show that we can optimize our circadian rhythms by eating breakfast. We need to find what works for us as individuals and I encourage you to experiment. For myself, and for most of the clients I’ve worked with, breakfast is important.
BACK TO WHAT TO EAT!
The InterWebs are chock full of amazing Paleo breakfast recipes. Here’s the problem: Most of us are BUSY in the morning.
We need quick, grab and go options.
Sure, it would be nice to sit around the breakfast table and enjoy a farmhouse breakfast but, for most of us, that’s not the reality. I’m all about reality!
SIMPLE PALEO BREAKFAST IDEAS
With that in mind, here are some of my favorite [read: simple!] Paleo breakfast recipes that can be made quickly OR prepared in advance.
Slow Cooker Breakfast Meatloaf: This recipe, from Meatified, is absolutely delicious! It’s simple to make and you can set your crockpot to have breakfast ready when you pop out of bed. Don’t be intimidated by the long list of spices. The main ingredients are few and, if you’re like me, you’re not going to run to the store for fennel. If you can get comfortable improvising, it will make your life easier.
Paleo Sausage and Sweet Potato Casserole: This recipe, from Plaid and Paleo, has everything I look for in a hearty breakfast: Protein, veggies, and fiber rich veggies. If you’re not ready for greens in the morning, simply substitute another veggie such as chopped zucchini, bell pepper, or diced tomato. Personally, I do well with a small portion of carbs in the morning (I don’t have insulin resistance) so this recipe is a good fit. If you do better without carbs, there are many low carb Paleo casserole and breakfast muffin recipes available on the Web.
Bacon Avocado Cups: This recipe, from Primally Inspired, is uber simple and tastes like it’s from a gourmet chef. It calls for balsamic vinegar and garlic but I can vouch for the fact that it’s delicious without either or both of these ingredients.
Fiesta Breakfast Bowl: This is another one from Meatified and it is beyond delicious! It’s egg-free and a great alternative to the standard Paleo breakfast fare.
EVEN SIMPLER: PALEO BREAKFAST ASSEMBLY
I don’t get down with a lot of recipes. It’s just not how my brain works. I much prefer bulk meal prep (post and video on that coming soon!). This allows me to have ingredients on hand that I can throw together in any combination that suits my fancy.
I start with a palm sized portion of cooked protein, add 1-2 cups of veggies, a serving of healthy fat (the amount depends on how much fat the meat already contains), and some herbs or other seasoning for flavor.
Sound like a Paleo Pile? It is! This method works extremely well, especially if you’re short on time and don’t mind experimenting a little. Honestly, this is the way my family eats most of our meals. It’s convenient, tasty, and everyone can tailor their meal to the own preference.
Below are some examples of foods to choose from in each category:
- Cooked ground beef
- Sausage patties
- Hamburger patties
- Ground Turkey
- Bacon slices
- Leftover roast, cooked fish, chicken thighs, etc.
- Baked sweet potato slices
- Sauteed zucchini
- Steamed broccoli
- Bell pepper slices
- Leftover salad (I make a huge mixed salad bowl on Sunday)
- Coconut Oil
- Grass Fed Butter
- MCT oil
- Organic Lard
- Raw nuts or seeds
- Fresh herbs (basil, rosemary, cilantro, parsley, etc.)
- Himalayan or Celtic Sea Salt
- Sriracha or other hot sauce
- Any organic spice blend
I’d love to know what works for you! We’re all different and we can all learn from one another. Reach out to me on the blog, social media, or via email – I’d love to chat! Email: firstname.lastname@example.org