We’ve all heard it before. Breakfast is the most important meal of the day.
If you intermittent fast like me, your breakfast may be at noon. It’s breakfast, never the less.
What I eat when I break my fast generally sets the tone for the day.
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What You Eat Matters
The types of food most people eat for breakfast are probably the last thing your body needs.
You need food rich in protein, good fats, and nutrients to get your day started right, not food that is going to turn to sugar and cause you to store fat.
Sure, you’re starving in the morning.
It’s natural to want to go for that quick refill, but while this food might fill you up, it most certainly doesn’t get you ready to take on the day.
If I start out with any of the 10 foods below I’ll usually crave cookies the rest of the day.
What about you?
Ten Foods Not to Eat for Breakfast
Pancakes, waffles, and french toast – Say it ain’t so. Who doesn’t love a big, syrupy pancake breakfast in the morning?
Your body, that’s who.
Pancakes, waffles, and French toast are not good to have first thing in the morning. All of those carbs and sugar are not the way you want to get your day going.
Pastries – Donuts, danishes, and other pastries are not your best friend in the morning. Lots of sugar but little fiber makes for a rapid rise in blood sugar. This is not the way you want to start your day because it won’t be long before you have a sugar crash.
Bagels – What, now we can’t even have a bagel and a schmear in the morning? What is this world coming to? Like the other pastries, bagels will give you that great big high, but a very quick low.
Before long you’ll be hungry for more, but you’ll also be bloated and possibly even constipated.
So just skip the bagel.
Breakfast smoothies – Okay, not all breakfast smoothies are created equal. There are some that are a good choice, but you want to stay away from ones made of just fruit.
Breakfast smoothies created with fruit juices, ice cream, chocolate syrups and powders, agave nectar, or non-organic peanut butter are not doing you any favors. You need a breakfast smoothie that is going to be rich in nutrients with ingredients like a high-quality protein supplement, vegetables, chia seeds, flax seeds, and coconut milk.
Boxed cereals – And we always thought that if you ate your Wheaties every morning you would become an Olympic athlete.
The problem with most boxed cereals is they are loaded with sugar and artificial flavoring.
Cereals like Cinnamon Toast Crunch, Fruit Loops, Lucky Charms, and Honey Nut Cheerios have lots of ingredients listed that just aren’t good for you. If you stick with the organic cereals and ones with a few ingredients (without sugar at the top of the list), then you’re doing better, but not the best.
Muffins – AKA mini cakes. Usually packed with artificial sweeteners and processed ingredients, these yummy foods will cause a spike in your blood sugar like many of its other pastry-like counterparts.
If you can’t do without your muffin then make your own high protein muffin with coconut flour or almond flour.
Granola bars – Another food that unless you make it yourself you probably want to avoid. Store-bought granola bars might seem healthy, but they most are often filled with fats and unhealthy sugars.
Yogurt – The dairy in yogurt is not a good way to start your day. It triggers the release of mucus from your body which can result in a phlegmy cough and runny nose.
Most yogurt is full of sugar with the exception of plain Greek Yogurt.
Toast – There just are not enough nutrients to make this a good breakfast food and way to start your day. If you truly cannot do without toast, then opt for a gluten-free option for your bread.
Pre-Packaged Instant Oatmeal – This highly processed version of oatmeal is packed with added sugar and flavoring and almost no fiber to get your day started right. Opt for rolled oats or steel cut oats the next time you want oatmeal for breakfast. Add a scoop of protein to make it even better for you.
What Should You Eat?
Well, that depends.
If you Intermittent Fast your idea of breakfast may be a salad with chicken.
If you eat early before you head to the office a meal replacement shake might perfect.
The idea is to stay away from high carb foods. Generally speaking, high carb foods won’t give you the energy you need to make it thru the morning much less to your next meal.
Most people will do well with a combination of protein, fat, and carbs.
Here are a few ideas:
Old Fashion Oatmeal with a scoop of protein and peanut butter
Egg and Veggie Omelet
Meal Replacement Protein Shake – My favorite is Isagenix Isalean
High Protein Pancakes – Read this post for my favorite recipe
I’m not a big breakfast person so I generally intermittent fast until about noon. Then I break my fast with a protein shake just because it’s easier for me.
What’s Your Favorite Breakfast Food?
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