Eat well. Be well.

Real Food

Breakfast 101

Studies have shown that skipping breakfast is linked to increased risk for overweight and obesity while breakfast consumption is associated with lower BMIs in adults.

While the body is healing and you are getting off the blood sugar roller coaster from eating bagels, cereal, scones and toast for breakfast, construct breakfast around three things:

  1. Quality animal protein
  2. Healthy fat and
  3. Lots of veggies

When you have this type of breakfast you will feel full and satiated. Your blood sugar will remain stable and you will not be hungry for about 3 – 5 hours.

Breakfast 101


About 20 grams of protein at breakfast (2 eggs plus breakfast meat). If you enjoy left overs, you can have a piece of steak, fish or chicken for breakfast too!


Unrefined coconut oil and organic butter are high quality fats that work well at breakfast. Mix it up! Here I sautéed the veggies and cooked the eggs in coconut oil.

Fried Plantains were cooked using organic butter. To prepare: Peel and slice a green plantain, fry in butter until brown on both sides. Sprinkle with cinnamon and a touch of salt.


Sauté a variety of vegetables to have alongside protein. Veggie omelets or egg bake recipes are a great way to also incorporate more veggies!