What Do I Eat for Breakfast?

Posted on 2nd July by Scott. 12 Comments

Paleo Breakfast
A very common question I get when people try to switch to a Paleo/Zone style of eating: what the heck do I eat for breakfast!? I understand the confusion, since in our culture, breakfast usually means a processed carb-fest. However, you will have to buck the popular culture somewhat when it comes to breakfast. Remember, if you want a different result than the norm, you will have to do things differently than everyone else!

There are two ways you can go about this, and I recommend a little of both. The simple one is to get used to eating foods not traditionally thought of as breakfast in the morning. This can really save time if you happen to have leftovers. The second option is to cook your protein and vegetables in a breakfast style. I’ll touch on this a bit more here.

Above is a meal I threw together recently. It’s different than anything I’ve cooked before, but very similar at the same time. I use a basic formula to create simple, nutrient dense breakfasts.

1) I start by selecting a protein source. Today, it was smoked salmon (Trader Joe’s, specifically) and omega-3 eggs. Leftover meats work really well for breakfasts.

2) I then select some vegetables. I often use what I have on hand, using a variety if I have time. Today was diced onion, grated zucchini, chopped celery, spinach, and garlic.

3) Add your fat as needed. I used only a teaspoon of coconut oil today, as the salmon and eggs contain a fair quantity of fat. I add more cooking oil (usually olive oil or coconut oil) if my daily fat needs are higher. Remember, fat is your primary source of fuel.

4) Finally, the spices. This will really make the difference in your meal. With different spices, this very same base recipe can be quite different. In today’s case, I only used sea salt and fresh ground pepper, as the smoked salmon gives it a very good flavor already. Here are several spice combinations that you can try: add soy sauce (wheat free tamari) and sesame oil for an Asian flavor. Add tomato sauce, basil, and oregano for an Italian dish. Cumin, chili powder and oregano for a Latin meal. Curry powder and ginger for an Indian flavor. Countless spice and herb combinations are possible, expand your horizons and try new combinations. Depending on what you use as your protein source, some spice combinations will work better than others. If you want to give the meal a more traditional breakfast flavor, chopped bacon or ham will work well.

To make the breakfast above, add coconut oil to a large skillet. Saute the chopped onion, then add the zucchini, celery, and spinach. When the vegetables start to become soft, add the salmon. Cook for a couple of minutes more, then add your eggs and crushed garlic. Toss until the eggs set, then serve. Top with a dash of sea salt and pepper. You have a quick breakfast that is nutrient dense, won’t send your blood sugar soaring, contains plenty of omega-3 fats, and does not contain a wallop of lectins to inflame the gut.

Another tip is to bulk cook, making a large enough batch so that you have leftovers for the coming mornings. This can really save time in the long run.

There are other possibilities for a Paleo breakfast, such as hot nut cereals and grain free pancakes. I cover some of these in Cooking for Health and Performance.




12 Responses to “What Do I Eat for Breakfast?”

  1. Anton Emery says:

    Cool, its always good to get more breakfast ideas. Katie and I basically follow the same formula, but never thought to much about the spices. I usually eat four eggs and half a pound of various veggies sauted together. That keeps me full for a few hours at least.

    Anton

  2. Usually, I outsource the what to eat for breakfast issue to my local health food restaurant which opens early. But these recipes look really good! Thanks

  3. [...] Paleo Challenge Resources What Do I Eat for Breakfast? – CrossFit Portland Great little article for tips on creating new/ inventive paleo friendly [...]

  4. Lisa S says:

    Dr. Cordain, in his book, The Paleo Diet, suggests not adding salt to foods, and limiting eggs to 6 per week. He also suggests slow cooking eggs by boiling, poaching, or baking to reduce the oxidized cholesterol in them. He says that frying or scrambling quickly on the stove increases the oxidized cholesterol in the eggs. What are your thoughts? Are these ideas still current?

  5. [...] still struggling with Breakfast choices, check out this article I came across over the weekend.  Scott Hagnas, shares some quick and simple idea’s. Share and [...]

  6. [...] Strong What to Eat for Breakfast What to Eat for Breakfast http://www.crossfitportland.com/archives/307 [...]

  7. [...] Also, take a look at this article by Scott Hagnas on Paleo Breakfasts. [...]

  8. Thats looks very delicious. You better don’t add any sea salt because it is no good for your health

  9. Novi says:

    Allow me to post this article in this fanpage: paleo recipe

    Thanks!

  10. [...] WHAT DO I EAT FOR BREAKFAST????? [...]

  11. Adam says:

    Pieces of shit like you lol nah jk sorry couldnt resist ;) Great Article.

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