July
2008
Primal Breakfast Suggestions for People on the Go
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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!
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
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 Âľ cup milk, 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
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
Throw a cup of Greek style yogurt, a handful of berries, a half a banana, ÂĽ cup full fat 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!
We suggest going mostly for low glycemic fruits like berries, cherries, grapefruit, figs etc.
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
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 Nutrition 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 some milk to make it your own designer creation. Dutch Chocolate is our best-seller, but Vanilla Creme works a bit better with fruit additions.
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
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.
Berries and Cream with Just a Touch of Steel Cut Oatmeal
And our last meal option is less of a suggestion (given our take on grains it isn’t strictly Primal) than it is a concession to those that may be suffering from severe breakfast nostalgia. Once in a blue moon you can curl up with a small bowl of an old-fashioned favorite. With more cream and berries than oats, and at only around 25 grams of carbs, at least it won’t undo all the good you’ll do the rest of the day. Remember: Sensible Vices, people!
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!)
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!
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.
Thanks for doing this Mark, I was waiting and like always you came through.
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 have just realized they’d make a great breakfast to be made ahead of time.
I like to go easy on the mayo, instead adding some other ingredients for bulk. For example, finely chop and saute (in butter) mushrooms, onions and spinach. Add to the egg yolk and mayo mixture prior to stuffing the whites.
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.
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!
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!
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.
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
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.
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.
Sounds good Nick.
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.
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!
I see that some experts out there recommend that you _not_ eat the yoke of a hard boiled egg. Thoughts on this Mark?
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).
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?
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.
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).
Hey Heather, that sounds very good. Much better than a boring old bowl of oatmeal, and ultimately more filling and better for you.
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?
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).
Try a plate of feta cheese, olives, and cucumber slices drizzled with olive oil. Add a small piece of watermelon to compliment the feta.
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 an apple?
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.
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, and I can eat my goat yogurt, but it’s not terribly portable with the travel I do. I need to come up with something else, I think.
[...] 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. [...]