Meet Mark

Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

Tell Me More
Stay Connected
July 07, 2008

Primal Breakfast Suggestions for People on the Go

By Worker Bee
143 Comments

The all-American breakfast smorgasbord: cold cereal of every variety (from super colon blow to candy coated balls of sugar in the shape of the latest cartoon fad), toast, toaster strudel, bagels, croissants, donuts, coffee cake, pop-tarts, French toast, pancakes, blintzes, crepes, waffles, muffins, scones, hash browns, oatmeal, breakfast bars, breakfast squares, and now even breakfast “cookies.” (Do tell us what we’re leaving out. We know there has to be something!) We swear you could set the list to that Billy Joel tune. There’s a weekend challenge – anyone?

Whatever way you slice it, just reading the above list is enough to make your insulin rise. What is it about breakfast that is so darn carb-dependent? The most important meal of the day suddenly seems the most irksome, uninspiring, even ominous. You throw open the cabinets and fridge door on your way out, keys in hand. “What am I going to eat???” Too many of us end up just closing the cabinets with a frustrated, rushed muttering of expletives as we grab our bags and finally go. There’s a great way to start the day. (Just think: you get to sit through the morning meeting staring a hole through the gigantic box o’ donuts your supervisor brings every week.)

But what’s a desperate Primal person to do? They need something they can either prepare the night before, grab while running out the door, or prepare on-the-fly in a couple minutes or less. Consider this MDA’s Primal breakfast menu – for those on the go.

The Incredible, Edible Hardboiled Egg!

Hardboiled Egg

The hardboiled egg can be the basis for many a meal-on-the-go. Peel, pack and top with a dash of S&P the night before.

Here is a quick way to “Peel” Hardboiled Eggs without Peeling.

Mini Crustless Quiche

Quiche

This is a great weekend recipe that will keep giving for much of the week ahead.

Cook ½ lb. meat of choice. Nitrate-free bacon or ground pork with some crushed fennel seed works well. Saute ½ cup veggies of choice such as mushrooms, white onion, red bell pepper, spinach or scallions. Mix together with ¼-1/3 cup cheese of choice. Set aside.

Whisk 5 eggs and ¾ cup heavy cream, and pour into muffin tins. (Use foil cups if desired.) Add meat and veggie blend to each cup of egg mixture.

Bake at 325 degrees Fahrenheit for 25 minutes or until golden brown.

These can be stored in the fridge until they are ready to be eaten.

And definitely check out reader Joe Matasic’s recipe for what sounds like a delicious (and hearty) full size omelet.

Breakfast Salad

Breakfast Salad

Get a heaping serving of veggies along with some major protein. Add wedges of hardboiled egg and shredded bacon to fresh spinach leaves. Throw in some apple slices or nuts if you want. Store the night before in small sealed bowl. The next morning top it off with some olive oil and vinegar.

Smoothie

Smoothie

Throw a cup of Greek style yogurt, a handful of berries, a half a banana, ¼ cup coconut milk and some ice in a blender and mix! Add a tablespoon or two of flax seed for some healthy omega-3s.

Fruit and Nut Plate – Plus!

Strawberries

We suggest going mostly for low glycemic fruits like berries, cherries, grapefruit, figs etc.

Almonds

Throw in some walnuts, almonds and slices of avocado for fat and protein. For more fat, protein and flavor, add a side of cottage cheese or some whipped cream cheese for dipping (perhaps naturally flavored with some pureed strawberries).

Lovely, Lovely Lox

Lox

Get a jump on the day’s omega-3s by enjoying a little lox in the a.m. Instead of the traditional bagel action, down it as is (background chanting included), spread it with the obligatory cream cheese on cucumber slices, or throw it in a quick egg scramble with some chopped chive.

Primal Fuel Shake

Another modest breakfast proposal. One we’d be remiss to not mention since Mark and all Worker Bees drink this stuff like it is going out of style. We promise it’s a winner and the ultimate grab and go option. Loaded with protein and flavor, we think it holds its own in the menu line up. Run 2-3 scoops with some ice through the blender. Add berries or nut butter to make it your own designer creation. Dark Chocolate is our best-seller, but Vanilla Creme works a bit better with fruit additions.

Caprese Salad

Caprese Salad

Simple as pie. All you have to do is make sure you have fresh basil, buffalo mozzarella, and some ripe tomatoes on hand. Slice, layer and top with salt, pepper, extra virgin olive oil and some balsamic vinegar. To add some meat to the mix, a side of tuna salad is a great accompaniment.

Leftovers

Stir Fry

Don’t let last night’s dinner leftovers go to waste. Eating “dinner food” for breakfast can take some getting use to, but with a little practice “dinner food” and “breakfast food” just become Primal food.

Once you learn to appreciate all types of food for breakfast you may find yourself cooking a little extra the night before to make eating on-the-go that much easier. Grill an extra chicken breast or salmon fillet, steam or sautee a few more veggies and toss it all in a bowl to make breakfast a cinch.

One last note: We understand that people are busier than ever. With that said, many proper breakfast recipes (scramble some eggs, cook up some bacon etc.) don’t really take all that long to prep and cook. Getting out of bed 10 or 15 minutes earlier could be the difference between a handful of nuts for breakfast and something much more satisfying.

All these recipes are just the tip of the iceberg. We know there are many ways to breakfast Primal-style. Anyone? Additional suggestions for the menu? In the meantime, enjoy!

terriseesthings, Viewoftheworld, fille de photo, Such a Groke, Crimsonsilk, Baha’i Views / Flitzy Phoebie, Dan4th, hooverdust, jvnunag, jilldoughtie Flickr Photos (CC)

Further Reading:

The Whole Series of Eat This Today, Feel Better Tomorrow: 1, 2, 3, Intermittent Fasting, Special Occasions and Dessert Editions

Healthy Options for Seedlings (and Adults Too!)

7 Tips to Get out of Bed

Subscribe to Mark’s Daily Apple feeds

Subscribe to the Newsletter

If you'd like to add an avatar to all of your comments click here!

Leave a Reply

143 Comments on "Primal Breakfast Suggestions for People on the Go"

avatar

Sort by:   newest | oldest | most voted
Cortney
8 years 2 months ago

Is it ironic that during yoga this morning I was wishing and hoping for some Primal breakfast suggestions? AWESOME!
Apparently, I need to go get stocked up on some eggs today!

Anton
7 years 3 months ago

Great Blog,
Wow, I like the convenience of the food.

I had to give up chasing squirrels and gather berries in the morning.

It’s part of my time management training.

Mike
Mike
5 years 5 months ago

No, it’s not ironic. It’s merely a coincidence. Irony is often a misunderstood concept, and that song by Alanis Morissette’s didn’t help, as the events described weren’t at all ironic.

Cam
Cam
5 years 5 days ago

But the very fact that the events described in Alanis Morissette’s song were NOT ironic, despite the song supposedly being about irony, makes the song ironic. Ahhh the irony!

Melanie
Melanie
4 years 11 months ago

yeah Mike, that definitely wasn’t irony…

Arthur
Arthur
8 years 2 months ago

Love this post.

A suggestion:

Baby spinach omlette, made with 3 eggs.

Slice up a big red tomato on the side.

Best breakfast ever.

It takes me less than 10 minutes to make the stuff AND wash the dishes.

ElleHad
ElleHad
5 years 4 months ago

I like to add tomato to my omelets too, but I throw the cut up tomato into the pan right after I plate the omelet, then put the half-cooked tomato on top of the omelet. Very tasty!

Jerry
Jerry
8 years 2 months ago

Thanks for doing this Mark, I was waiting and like always you came through. 🙂

Maria
Maria
8 years 2 months ago
Thank you, these are all fabulous breakfast ideas! I will have to try making some crustless quiches soon. Variation on the delicious lox: Take lox, thinly sliced red onion, cream cheese, capers. Place all onto large, pre-cut lettuce leaves (romaine or red leaf works), and roll into little burritos. These can be made the night before and taken with you to eat during the morning commute, if you take a train, bus, etc. If you’re having them with onions, I recommend taking along some sugarfree mints or gum 🙂 And also–Deviled Eggs. I haven’t made these in some time, but… Read more »
dragonmamma
dragonmamma
8 years 2 months ago

My standard breakfast is 1/2 cup cottage cheese mixed with 1/2 cup blueberries. If I’m out of blueberries, I slice in a banana.

Arthur
Arthur
8 years 2 months ago

I can’t really have dairy in the morning because it is too insulinogenic. Even if I go low-carb, dairy just gives me massive hypoglycaemia about 30-40 minutes after ingestion, especially first thing in the morning!

Birgit
Birgit
7 years 4 months ago

I suggest you try a Soy Smoothie : mix Soymilk or Soy jogurth with fresh berries or banana and you`ll have a proper lactose-free breakfast! Its even good as a “after runnig snack”.

Brenda
Brenda
6 years 5 months ago

Everything I see about soy these days is that it is a nonfood and something we should not be eating. It is promoted as a health food because it is good for the soy business community but not only is it not a health food, it isn’t a food at all. When the traditional Asians at soy it was always fermented and so if you are going to eat soy it should only be small amounts of fermented soy. Read the book, “The Whole Soy Story” for more details. Try using almond milk instead.

Val
4 years 10 months ago

So true Brenda! Everyone has always looked at me like I have three heads when I say that ‘soy product’ is ‘junk food for the healthfoodies’. Often times soy cheese and other frankinfoods are honestly more processed than american cheese they put on hamburgers in those horrible burger joints. Blech!

deb b
deb b
5 years 9 months ago

Can you elaborate (or suggest a link) for me to read more about this? I have been surprised that eating greek yogurt makes impacts me the way it does. Am surprised given the protein content that it gets into BS this quickly – but I think you are on to something, because it makes me practically pass out/fall asleep

Cynthia
8 years 2 months ago

These are wonderful suggestions for my hardest meal of the day! The Mini Crustless Quiche is my favorite and I’ll be preparing it tomorrow or sure!

Nick Hanson
Nick Hanson
8 years 2 months ago

I have been making eggs and bacon with a fruit smoothy (just berries, nuts and water) for breakfast for the last six months. Its my fav meal everyday and it takes me an extra 15 minutes to cook and eat. I highly recommend taking the time to cook a good breakfast.

Huckleberry
8 years 2 months ago

Crustless quiche is awesome. You can also make a full (pie) size one and slice it up, then just take a slice out cold for breakfast every day.

Food Is Love

jennifer
jennifer
5 years 7 months ago

The quiche is in the oven and I can’t wait til it’s finished. It smells soooo good.

Lana Harper
Lana Harper
5 years 1 month ago

Hi – I’m new and I’m confused; I thought this was a no dairy way of eating and these recipes have yogurt, milk and cheese in them. What am I missing here? Thanks.

Jason Peck
8 years 2 months ago

I tried the Tim Ferriss way of peeling a hard boiled egg last night and it worked beautifully. Will definitely be doing that more in the future.

nick
nick
8 years 2 months ago

2 scoops vanilla whey, 3 tbsp olive oil, 1 cup water, .5 banana, blueberrys, strawberrys, 3 tbsp fresh ground flax seeds and ice. Blend for 30 sec = good.

Demetrius Lopez
Demetrius Lopez
5 years 6 months ago

or just buy shakeology from beachbody. Add your own fruit, almond butter, and almond milk and its the healthiest, ,most satisfying meal of the day. Though its could be the sole item from breakfast, i also eat 4 eggs with salsa, and bacon.

Jerry
Jerry
8 years 2 months ago

Sounds good Nick.

MizFit
8 years 2 months ago

no additional suggestions as Im one who would TOTALLY eat that breakfast salad.

the rest of America (or my family. who can say)? Im hoping you can convert one belly at a time.

BNicolucci
BNicolucci
8 years 2 months ago

Breakfast is tough, so suggestions like this are a huge help. Smoothie and eggs and bacon this mornin it is!

So far, one week in to the “as if” challenge and I have dropped 2.8 lbs. Was tough to stay strong with the 4th and the nations greatest holiday, my birthday (LOL) but I only faltered once (my wife’s homemade vanilla ice cream). Woo, on to week 2!

Jim Jones
8 years 2 months ago

I see that some experts out there recommend that you _not_ eat the yoke of a hard boiled egg. Thoughts on this Mark?

Aaron
8 years 2 months ago

Jim Jones –

Check this out: “Dear Mark: Saturated Fat”

It will probably answer your questions as to what Mark thinks about egg yolks (hint: eat ’em).

Mark Sisson
8 years 2 months ago

Jim,

I chuckle when people tell me they are “going primal” and eating more eggs…but then tell me they are only eating the egg-whites. Of course, I tell them they are missing the point entirely. The yolks are the best part (both from a health and a taste POV). In fact, I just finished a four-egg omelette with cheese, avocado, sour cream and a few veggies. How can anyone eating PB-style complain about a short list of breakfast items after this post?

Heather
8 years 2 months ago

Thanks for the suggestions, I got the stuff to make those quiches today!

I usually skip breakfast (halfass IFing, I guess), but when I do need something quick I often grab one of those little packs of tuna. It takes five minutes to toss in some other stuff (celery, cucumber, capers, spinach, boiled eggs, whatever will work) and mix it together with olive oil & vinegar.

Even as a kid I had no problem eating “dinner” food for breakfast (I LOVED leftover pot roast before school), so tuna for breakfast is fine for me.

Elene
Elene
5 years 1 month ago

be careful of mercury in the tuna-grok didn’t have to worry about that but we DO

Hungry Waif
8 years 2 months ago

That greek yogurt “fage” is made up of mostly protien. I dont know if its “primal” acceptable, but its lower in carbs than your average yogurt. Very delicious with some berries, nuts, and a little vanilla extract (a pure vanilla extract with no sugar added).

Jerry
Jerry
8 years 2 months ago

Hey Heather, that sounds very good. Much better than a boring old bowl of oatmeal, and ultimately more filling and better for you.

Hilary
Hilary
8 years 2 months ago

I would like to know what you recommend for people who excercise early in the morning. What should they eat right before exercise and right after?

Mark Sisson
8 years 2 months ago

Hilary,

There’s no requirement to eat anything before or after a workout. Exercising in a fasted state can prompt fat-burning, and waiting an hour or two to eat afterwards can promote growth hormone secretion. That doesn’t mean you can’t or shouldn’t eat before or right after a morning workout…just that there’s no reason to (as most of the world suspects there is).

warren
warren
8 years 2 months ago

Try a plate of feta cheese, olives, and cucumber slices drizzled with olive oil. Add a small piece of watermelon to compliment the feta.

Rebecca
Rebecca
4 years 10 months ago

Mmm that sounds great!

Julie White
Julie White
8 years 1 month ago
My mouth is watering, however, just found out I’m highly allergic to eggs, as well as milk, wheat, tomatoes, and soy. What a bummer. Wondered why I was having diarrhea after eating eggs every day for breakfast! Was told no yogurt or whey, so there goes the smoothie. Wonder if I’d have a reaction to buffalo mozz. I guess I’ll have to try the salad and a protein for breakfast. At least I’m a 2nd shifter, so eat later in the morning. Mark, would peanut butter be a viable choice or should I stick with almonds and walnuts and perhaps… Read more »
Brenda
Brenda
6 years 5 months ago

Use Coconut milk or almond milk for your smoothie. I love using coconut milk, stevia, raw coco powder, some sort of protein powder that you are not allergic to, flax seeds that I grind in a coffee grinder, and crushed ice. You could add frozen fruit instead of the coco powder.

Mark Sisson
8 years 1 month ago

Julie, that IS a bummer. Peanuts are legumes and not high on my list of the best choices…but in your case, it seems that the choices are limited. If you tire of almond butter, almonds, walnuts, etc., it won’t hurt to do the peanut-butter once in a while.

wallum
wallum
4 years 4 months ago

I am new to this also. Why not legumes? Aboriginal Australians have been eating wattle seed for 40,000 years at least. Thankyou

satisfy
satisfy
4 years 20 days ago

That explains alot

Susan
8 years 1 month ago
I too have lots of problems with both eggs and cow dairy, and peanuts are something I do not eat. I make my own yogurt with purchased yogurt starter and goat milk. Using a longer fermentation process breaks down the lactose so it ends up being very easy to digest and pretty much lactose free. I usually don’t want breakfast, and I should switch to eating breakfast – but I can’t have eggs, and I can’t eat berries yet (too hard to digest). I’ve managed to make some concoctions with almond butter and unsweetened applesauce as a stand-in for eggs,… Read more »
trackback

[…] In switching my diet over to a Zone/ Paleo style, my biggest issue was breakfast. We all know we need to eat it, “It’s the most important meal of the day,” so we’ve been told…yah but that 10 extra min of sleep feels so good! Breakfast food for me, and I’m assuming I’m not alone, has been very carbohydrate heavy, cereal, pancakes, syrup, and my favorite toast with raspberry jam. Here are a few quick zone/ paleo breakfast suggestion from Marks Daily Apple. […]

trackback

[…] food), but Paul shares a Time magazine article on going gourmet on a budget. —Mmmm… breakfast… Kinda sucks that Bojangles is currently running a special on its Cajun Filet biscuits (nom […]

ERIKA
ERIKA
7 years 7 months ago

Thank you very much for the recipes, as always..!!

trackback

[…] – especially breakfast’s on the go. The only other list I could find with breakfasts is from Mark’s Daily Apple – and just to be clear – a lot of these are the same, I’ve just given them my own tweak and […]

trackback

[…] are some more wise breakfast […]

jennifer
jennifer
7 years 6 months ago

Crustless mini-quiche- what a great tasty bkfast!

Is there a secret to getting it to not stick to the foil muffin cups? I ended up eating mine out of it with a fork like it was a tiny bowl but was hoping to unwrap and eat sans utensils.

Ted
Ted
7 years 6 months ago

SOUP! I’m surprised there’s not more mention of soup around here. It’s easy to make, easy to store, easy to heat&eat, and there a zillions of varieties.

Heck, just take some chicken broth and stir in an egg and a little vinegar for a quick egg drop soup.

homehandymum
homehandymum
5 years 5 days ago

Totally agree! We love a good bone broth, meaty soup for breakfast – and best of all, you can make it up the night before in your slow-cooker, set it to ‘low’ and wake up to steaming hot delicious soup.

It’s a taste (and budget) winner in our house.

trackback

[…] throw in a piece of fruit (or not) for added calories or flavor. If I’m in a hurry and want a quick, high-protein start to my day, my morning protein shake takes less than a minute to make and covers the bases I need […]

trackback

[…] a big batch every week and take one to work. Very filling. Other options include jerky or even a Responsibly Slim shake (maybe augmented with some nuts and fruit and carried sealed in a […]

trackback

[…] Primal Breakfast Suggestion for People on the Go […]

trackback

[…] Primal Breakfast Suggestions for People On the Go […]

trackback

[…] Primal Breakfast Suggestions for People on the Go […]

trackback

[…] Primal Breakfast Suggestions for People on the Go […]

rob
rob
7 years 3 months ago

Made mini crestless quiches this week. Very very good and easy. I just grab one on the go, good cold or re-heated (did grok have a microwave?)

Mark Sisson
7 years 3 months ago
trackback

[…] Eggs for People on the Go […]

trackback
7 years 3 months ago

[…] Not exactly Paleo but some of these recipes are usable for breakfast! Use these to get some suggestions and then make them paleo (no dairy, beans, peanuts, grains etc) June 9th, 2009 | Category: Workout of the Day | Leave a comment […]

Camille
7 years 3 months ago

I am a freelancer and usually not on the go. I’d love breakfast suggestions for those of who have time to make it every day but unsure of what to eat. Heck, maybe I’ll just do it myself on Primal Eats. Will keep you posted!

trackback
7 years 2 months ago

[…] Some ideas about supplements!    Paleo/Primal Breakfast ideas! […]

crunchysue
7 years 1 month ago

I’m surprised no one has mentioned green smoothies. Blend a generous helping of something green and leafy (kale, spinach, etc.), a couple bananas and some water/ice and you get a super nutritious, delicious primal meal.

There are MANY other variations on the green smoothie, of course. Google will show you tons of recipes.

trackback

[…] on the Primal eating plan and how delicious Primal foods are. I know many people find the breakfast to be the most difficult meal to figure out when making the transition to the Primal lifestyle. […]

Melissa
Melissa
7 years 1 month ago

I personally dig the leftover option. I almost always cook too much meat/veggies the night before (on purpose) so that way I can heat them up in a skillet, add some eggs and voila! a delicious breakfast scramble!

Adam Kayce
7 years 14 days ago

Love quiche – just not crustless. Having a crust makes it easier to move around, anyway, even though it is a bit crumbly. Here’s an easy, primal crust that I make for all my quiches:

1½ cups almond meal
4-5 T melted butter/coconut oil

That’ll give you a crust that’ll fit a normal pie plate, but I don’t know how many mini-cups it’ll cover. You’ll just have to play with it.

Josh
Josh
6 years 10 months ago

Question. Why does your protein/meal replacement supplement have Soy Isolate Protein? Aren’t you against the legumes and soy? And isn’t there a better protein supplement that could perhaps be manufactured, instead of whey which is from dairy, no?

Mark Sisson
6 years 10 months ago
Josh, while I would hope most people would look to real food whenever possible, it’s not always practical. I designed the Responsibly Slim meal replacement product for people who need a quick easy source of protein that tastes great. There are very few on the market. Taste is a huge factor in making such a product. It could be the most natural, ideal product in the world, but if it tasted like crap, no one would buy or use it. So minor compromises are necessary. Whey is the proven best source of protein for most meal replacement products, so I… Read more »
Natalie
Natalie
6 years 8 months ago

I have another concern about the protein shake. I was interested in it but then noticed it contains sucralose, an artificial sweetener?

wpDiscuz