Healthy Mornings: 3 Must Eat Breakfast Foods

Do you feel that breakfast is the most important meal of the day? Is it your favorite meal or do you find yourself rushing in the morning and just grabbing something to fill your belly?

While I feel that all meals are equally as important, breakfast is important because it sets the tone for your day.

What I mean by that is, when we choose the sugary carby breakfast foods, that sets us up for mood swings and the blood sugar roller coaster which usually leads to eating more sugar throughout the day.

However, when we choose real food to start our day we’ll have more energy, be less cranky and we’ll make better food choices throughout the rest of the day.

I am not sure I’ll ever understand how cereal, oatmeal, pastries, and bread became the main choices for breakfast. These are the foods that set you up for a cranky, nutrient deficient day.

This is exactly what we want to avoid if our goal is to be an energetic and happy mom!

Choosing a nutrient dense meal for breakfast will set you up to have an AMAZING day!

Getting some protein at each meal can help with blood sugar management, metabolism and weight loss. 

This is because protein helps you feel fuller longer and uses up a bunch of calories to absorb and metabolize it. 

So I'm going to show you how to get the protein, as well as some veggies and healthy fats for your soon-to-be favorite new “go-to” breakfasts.

Breakfast Food #1: Eggs

Yes, eggs are the “quintessential” breakfast food.  And for good reason!

No, I'm not talking about processed egg whites in a carton.  I mean actual whole “eggs”. 

Egg whites are mostly protein while the yolks are the real nutritional powerhouses.  Those yolks contain vitamins, minerals, antioxidants, and healthy fats.

Eggs have been shown to help you feel full, keep you feeling fuller longer, and help to stabilize blood sugar and insulin.

Not to mention how easy it is to boil a bunch of eggs and keep them in the fridge for a “grab and go” breakfast when you're running short on time.

And...nope the cholesterol in eggs is not associated with an increased risk of arterial or heart diseases. (source)

One thing to consider is to try to prevent cooking the yolks at too high of a temperature because that can cause some of the cholesterol to become oxidized.  It's the oxidized cholesterol that's heart unhealthy.


Breakfast Food #2: Nuts and/or Seeds

Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fiber.  Nuts and/or seeds would make a great contribution to breakfast.

Healthy fats are a necessary part of our diet. We now see that the ‘low-fat’ and ‘non-fat’ craze has led to some really severe health issues. Every cell in our body has fat in it’s makeup which means that we need healthy fats for proper cell function.

But not all fats are created equal. I go more into fats in my post about Cooking Oils here.

You won't be fooled by “candied” nuts, sweetened nut/seed butters, or chia “cereals” with added sugars – you know I'm talking about the real, whole, unsweetened food here.

Nuts and seeds are also the ultimate fast food if you're running late in the mornings.  Grab a small handful of almonds, walnuts, or pumpkin seeds as you're running out the door; you can nosh on them while you're commuting.

Not to mention how easy it is to add a spoonful of nut/seed butter into your morning breakfast smoothie.

Hint: If you like a creamy latte in the mornings try making one with nut or seed butter.  Just add your regular hot tea and a tablespoon or two of a creamy nut or seed butter into your blender & blend until frothy. 


Breakfast Food #3: Veggies

Yes, you already know you really should get protein at every meal including breakfast; but this also applies to veggies. I recommend to have at least half a plate of veggies at every meal to all my clients. We should be aiming for 6-8 servings per day of veggies!

Veggies are powerhouses of vitamins, minerals, antioxidants, phytochemicals, fiber, and water.  You can't go wrong adding them into every single meal of the day so if you don't already you should definitely try them for breakfast! 

And no, you don't need to have a salad or roasted veggies for breakfast if you don't want to but you totally can!  You wouldn't be breaking any “official” breakfast rules or anything like that.

Adding some protein to leftover veggies is a great combination for any meal, including breakfast.

I've included a delicious recipe below for you to try (and customize) for your next breakfast.


Recipe: Egg and Veggie hash (aka my go-to brekkie)

Serves 1

1 teaspoon coconut oil

1 or 2 eggs (how hungry are you?)

¼ cup veggies (grated zucchini and/or sliced mushrooms and/or diced peppers)

dash salt, pepper and/or turmeric

Add coconut oil to a frying pan and melt on low-medium heat (cast-iron pans are preferred).

In the meantime grab a bowl and beat the egg(s) with your vegetables of choice and the spices.

Tilt pan to ensure the bottom is covered with the melted oil.  Pour egg mixture into pan and lightly fry the eggs without stirring.

Mix all veggies

Serve & Enjoy!

Tip:  Substitute grated, sliced, or diced portion of your favorite vegetable.  Try grated carrots, chopped broccoli or diced tomato.

Peace and wellness -


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Hey! I’m Bri - the mom, wife, RN and Health Coach who’s here to guide you to your new life as a happy and energetic mom. Read more here.

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