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This Week’s Meal Plan: Breakfast Edition

Hey hey!! So, I recently started posting My Weekly Meal Plans on my blog including what I eat for lunch and dinner Monday through Friday.  My hope isn’t necessarily that you follow it to a tee, but can get some new ideas to add to your weekly menu and gather some helpful tips on how to save time throughout the week with my easy meal prep tips. If you follow my meal plans exactly, even better.

I know some of you are probably curious to know what the heck I eat for breakfast since I don’t include this. Well, to be honest, you would probably get pretty bored of me posting the same thing every single day, so for that reason, I leave it out. That’s right, I eat pretty much the same thing almost every single day with a couple of variations here and there. I’ve found what works for me and my body so why change it? Find what works for you and stick with it. Eating healthy does not have to be complicated or stressful. It it is, then you’re doing it wrong.

Ok, so here is the breakdown of breakfast at my house almost every morning.

Beverage

Every morning I enjoy 1-2 cups of either an herbal tea (usually green tea, or my new favorite hibiscus because it is just so pretty and has a delicious fruity flavor) OR some homemade kombucha.

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I also will add this magnesium supplement to my herbal teas. This supplement is an excellent one to add to your diet if you work out a lot, suffer from migraines, cramps, or anxiety specifically. Many people would benefit from some additional magnesium in general due to the fact that most people are deficient in this vital mineral that is required for over 300 enzymatic processes in the body. I personally like the raspberry lemon flavor, but they have others.

Main Meal

Alongside my herbal tea or homemade kombucha, I will have 2-3 scrambled eggs cooked in ghee or coconut oil with a LARGE handful of greens (my favorite is kale) an occasional piece of pastured wild caught bacon and some variation of a starchy carbohydrate and an occassional addition of half an avocado.

 

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The reason I use ghee or coconut oil when cooking my eggs is because they are made up of saturated fats that are much more stable at high heats. In other words, they do not oxidize easily. This is very important because when oils oxidize they create what’s called free radicals which are extremely toxic to the body. The unsaturated fats like olive oil, and especially refined canola oil are much more susceptible to oxidation under heat. If you use these oils, make sure to cook at lower temperatures.

The reason I use a LARGE handful of greens is because they inevitably shrink in your pan to what seems like nothing. It’s very depressing. Do you know what I’m talking about here? I like to actually see my greens when I’m done cooking haha. More importantly, greens are a superfood that everyone needs more of! Get them in wherever you can! I have discovered this is one of the easiest ways to get them in for me.

The occasional piece of bacon: I’m not a huge advocate of bacon when it comes to choosing foods that are of optimal nutrition, but let’s be honest. It’s so good!! Yes meat is good for you in the context of an overall healthy diet, but not all meat is created equal. Dallas and Melissa Hartwig over at Whole9 wrote a great piece on bacon that I highly agree with. If you choose to eat bacon, just do so sparingly and definitely make sure it’s at least wild caught and pastured. Don’t waste your money on commercial feedlot bacon. It’s just plain bad for you. Sorry, hate to break it to you.  I buy my bacon from here as well as all my other meats.

As far as some variation of starchy carbohydrate goes, my go to’s include the following in order of favorites:

1. Fried Plantains with cinnamon and sea salt

2. Sweet potatoes either as a hash cooked in with my eggs, or baked as fries

3. Root vegetable hash

Adding in a starchy carbohydrate is a personal preference and more of a necessity because of the high volume of training that I do at the gym. This is not necessarily something that everyone needs or should include every morning. Read more on why I add starchy carbs to fuel my workouts here.

Why I Eat This Every Morning

Over the last couple of years I have been experimenting with what works best for my body and like I mentioned before, this specific breakfast works best for me. It might not be best for you. I used to be a cereal addict before I knew any better and then would occasionally eat oatmeal or a more fruit/carb dense breakfast. I used to eat that because it was warm, sweet and what I craved, but it did not work well in giving me the energy and stable blood sugar that I needed to feel my best throughout the day.  I would be hungry within a matter of a couple of hours, starving usually. I would reach a point of such low blood sugar that I would feel light headed and like I hated the world and could not focus until I got some food in me.  I also would feel like I could never get full no matter what I ate the rest of the day. It’s like I was always hungry.

Once I was actually more educated on the subject of nutrition, I realized this all had to do with my blood sugar levels. I was overwhelming my body with too much sugar and carbs early in the morning and it would throw me out of whack for the rest of the day and it was not nearly as sustaining or as filling.  Once I switched to a more protein/fat dense breakfast to start my day I felt so much better!! I aim to make all my meals more balanced with protein and fat and less sugar/carbs, but especially breakfast. When I don’t eat a dense protein/fat breakfast I immediately feel the difference. I will feel hungry all day, have less energy, and will not feel my best overall. If you have any of those feelings, try switching at least your breakfast up and I bet you will feel so much better. I can almost guaranty it. It is important that you listen to your body and figure out what will work best for you.

The Occasional Change-Up

Here are a couple of recipes that I throw into the mix to keep things interesting. These are treated more as special treats that I make more on the weekend. I don’t recommend making pancakes everyday to anyone, no matter how “healthy” they are.

Pumpkin Pancakes

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Banana-Egg N’oatmeal

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Recipes that I want to try:

Paleo Chicken Sweet Potato Fritatta

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Butternut Squash, Kale and Beef Breakfast Bowl

This just looks delicious and super satisfying!

Hope you enjoyed my breakfast edition of This Week’s Meal Plan!!

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