Let’s talk about breakfast… it’s important that you start your day off with supportive nutrition to avoid excessive nighttime eating. When you don’t eat enough at the beginning of your day, you will want to eat from the time you get home until the time you go to bed.
Another big reason why the contents of your breakfast matter is blood sugar regulation. If you eat a “traditional” breakfast high in carbohydrates (oatmeal, cereal, muffins, etc.) you are setting your body up for a blood sugar roller coaster the rest of the day.
Lunchtime rolls around and your body wants more carbs to pull your blood sugar back up after it crashed from breakfast and this cycle continues the rest of the day. You then find yourself at the vending machine reaching for caffeine and sugar at 3 pm just so you don’t fall asleep at your desk.
Starting your day with 20-30 grams of protein for females and 40-60 grams for males, a couple of servings of non-starchy vegetables, and some healthy fats is a way to set your mind, body, and emotions up for nutritional success the rest of the day!
A common obstacle for people is finding a way to get in non-starchy vegetables at breakfast. This was a challenge for me when I shifted towards a whole foods diet and focused on non-starchy vegetables at each meal.
4 Strategies for Incorporating Non-Starchy Vegetables into your Breakfast
When making a protein shake add a couple of big handfuls of greens. Spinach and kale are my favorite and you can use fresh or frozen. Blend up your smoothie well and you don’t even notice. They may shift the color of the smoothie but that is it.
Eat a non-traditional breakfast. Instead of thinking of breakfast as cereal, oatmeal, pancakes, muffins, and eggs, think of it as the first meal of the day. I have been known to eat soup for breakfast that is packed with protein and veggies. We think nothing of having brinner (breakfast for dinner), why can’t we have dinner for breakfast?
Make an egg bake or breakfast casserole that has 1 or more non-starchy vegetables in it. See multiple recipes below for healthier breakfast casserole recipes!
Keep it simple! Make a protein, examples are turkey or pork breakfast sausage, chicken sausage, or eggs. Cook a couple of different types of veggies. My favorites for breakfast include Brussel sprouts, green beans, kale, rutabaga, and squash. Most mornings this is what you will find on my breakfast plate. A palm-size portion of protein and two kinds of vegetables. One is usually a bit starchier like rutabaga or butternut squash. I meal prep the protein and vegetables ahead of time so I can just heat them up in the morning.
7 Healthier Breakfast Casserole Recipes
If you are not someone who eats vegetables with breakfast, next week incorporate just ONE veggie into your breakfast each day.
In Health & Happiness,