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...

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December 10, 2012

Dear Mark: Food Fatigue Edition

By Mark Sisson
175 Comments

First of all, I think we can all agree that Primal food is a solid foundation of taste, nutrition, satiety, density, and volume. When you put a piece of well-cooked grass-fed steak, free of sugary salty soybean oil-infused sauces and unnecessary breading in your mouth, you appreciate that this is how meat was meant to be. When you use fresh vegetables, kale that bites back and asparagus that snaps in your mouth and cooked carrots that manage to be both tender and crispy at once, you know the goodness of produce. And these fill you up, they nourish, they enrich your life. Still, though, we humans possess the ability to perceive and appreciate a nearly infinite range of flavors and textures. Hundreds (if not thousands) of cuisines and flavors beckon, and we should probably entertain their advances. If we don’t, if we eat the same things all the time, we may run into food fatigue.

I’m probably a bad example of this, because I’m the type of guy who’d be pretty happy with just ten or so foods for the rest of my life. Still, even I like to change things up now and again. And it seems I’m not alone. This edition of Dear Mark is geared directly to you. Let’s go:

I’ve been eating eggs for breakfast everyday for years now. Now don’t get me wrong, I still love eggs, but sometimes I either don’t have time to cook eggs before leaving for work or eggs just don’t sound good. A little breakfast variety would be nice. Eggs seem like the perfect morning food (protein, fat, nutrients) but there’s only so many fried eggs I can eat. Any ideas?

Thanks, Mark,

Paul

Eggs truly are the perfect breakfast item. They feature high quality protein, animal fat, and, particularly if you have access to real pastured eggs, a micronutrient profile that puts nearly every other food to shame. Plus, eggs also provide a nice dose of cholesterol and choline, two brain-boosting nutrients that you’ll likely put to good use. Oh, sure, you could make the argument for liver or oysters as being more “nutrient-dense,” but who wants to cook up a batch of beef liver every morning? Eggs are simple and easy.

But they’re also boring, or so some people believe. Eggs are just eggs. You can scramble them, boil them, make omelets, or fry them, and not much else.

Yeah, eggs have become the quintessential breakfast food, which wouldn’t be a problem if we hadn’t backed ourselves into a corner with our preconceived notions of what constitutes breakfast. We need to expand our breakfast horizons. Breakfast needn’t be dominated by over-easy or scrambled eggs seasoned solely with salt and pepper and cooked in butter. I love eggs like that – don’t get me wrong – but some people need variety.

I would be loathe to suggest shifting your focus away from eggs for the aforementioned reasons. Instead, come up with some new variations of old favorites:

Hard-boiled eggs are handy and hardy, but the yolks can get a little chalky if you let them cook for even a half minute too long. If you’re rushing about trying to get ready for the day, you’re bound to make a mistake and overcook the eggs. The solution here, of course, is not to take up bagel eating or force IF into your life. It’s to try a soft-boiled egg. With a soft-boiled egg, the yolk stays creamy, velvety, runny and the white gets custardy. I cover cold eggs with an inch of water in a pot then bring to a rolling boil over high heat. Upon boiling, shut off the heat and cover the pot. After four minutes (three minutes if you’re starting with room temperature eggs), dump the water. I prefer peeling the eggs under cool running water while they’re still warm, but others say to plunge them in an ice bath. If you’re strapped for time, the cool water is good enough. Lately, I’ve been dusting the eggs with black pepper (lots), sea salt, and turmeric. Far superior to dry hard-boiled eggs (with less oxidation of the cholesterol to boot) and hard to mess up since, if you mess up and go over the time, you end up with pretty good hard-boiled eggs.

Other ideas?

  • Scrambled eggs with salt, pepper, butter, and maybe even a bit of bacon is a true classic, yes. I’ll never turn down a plate. That said, you can easily transform a humdrum plate of scrambled eggs with the addition of a couple generous tablespoons of tomato paste about midway through the scrambling process.
  • Turn a plate of sunny side up pastured eggs into a sweet and savory treat with a dusting of cinnamon and some coconut oil.
  • Or how about frittatas? Have your ingredients prepped the night before, then, when you wake up, scramble the eggs, mix it all together, and dump them in the oven before you start getting ready. By the time you’re dressed/caffeinated/presentable/etc., your egg-based breakfast will be ready.
  • One of my favorites on a cold (for Malibu) winter morning is a couple cups of bone broth with two or three raw eggs dropped in and allowed to cook. The white will cook fast, since it disperses through the liquid, while the yolk will remain gooey unless pricked and allowed to run. Include a handful of bitter greens and you’ve got a quick, easy breakfast on your hands.

These variations are small and often require no additional prep time, but they really and truly pay off. The resulting dishes taste better, taste different, and are arguably more nutritious than their predecessors. You maintain the ease and nutrition of an egg breakfast without succumbing to monotony. Win win.

Also, don’t limit yourself to the things I suggested. Look around for more suggestions from similar eaters. The point is that eggs are culinary blank slates that happen to be delicious on their own. Feel free to toss in some berries, bacon, sausage, sweet potato, grilled onions, or whatever else strikes your fancy, because everything goes with eggs. I’m serious – name something and I bet it goes with eggs.

The strangest thing has happened to me recently. I am a huge proponent for the Primal lifestyle and eating strategy, but I’ve recently lost my craving for meat. I’m not completely disgusted by it, but I’ve lost my drive to eat it. What should I do? Listen to my body and not eat it, or try something else?

Thanks

Jenny

First of all, I don’t think you should give up “meat.” It’s an essential part of the human diet, it’s full of highly bioavailable micronutrients, and, well, it’s just really, really good for you. However, I do think we tend to run the risk of forgetting that an animal is so much more than “meat.” A pig is not just belly and loin. A cow is not just ribeye and burger. A chicken is not just breast and wing. There are so many incredibly diverse, delicious, and nutritious parts to an animal that we do ourselves a disservice by sticking to just “meat” – and we can easily find ourselves stuck in a food rut as a result.

So, you’re going to want to diversify. Learn about all the odd cuts. Start saving and buying bones and making stock. Learn to love liver. Consider the gristly bits, the parts that need a little more time in the crockpot or braising pan to get tender: the tails, the shanks, the knuckles. These “alternative” cuts will force your hand. You’ll have to start cooking in different ways because you can’t treat a lamb shank like a sirloin steak. It just won’t work. You may also be eating too much meat, as in “lean meat.” I prefer the fattier cuts over all else. I like ribeyes rather than filets, for example. I can eat an 80/20 or 85/15 ground beef burger with a bit of salt and pepper quite happily, whereas I’ll need to dress up a 95/5 to make it palatable. There are certainly ways to dress up plain old lean meat (which usually involve adding some sort of fat or sauce), but you may just need to eat fattier cuts.

Mark,

My husband and I realized the other day that we’ve been eating nearly the exact same rotation of meals for over a year now. We rarely eat out and we take turns cooking our meals. Over time we’ve hit upon things that are easy to make and that we like so we just keep going back to them over and over and over again. Do you think there’s anything wrong with this? Should we add some variety. To be honest, it is getting a little boring. Any ideas on how to get out of our food rut are very much appreciated. Grok on!

Best,

Talia

There are theoretical benefits to a varied diet, which I’ve outlined before:

  • Access to a wider variety of micronutrients and phytochemicals. Think of all the various antioxidants associated with the greens, reds, yellows, purples, and oranges in fruits and vegetables. Think of how vitamin and mineral content differs between foods.
  • Dilution of food toxins. Food toxins usually operate in a dose-dependent manner, so keeping a variety would help keep the doses low and hormetic.
  • Food enjoyment. Eating the same three things is a sure path to food boredom. Eating should come with a serving of sensory enjoyment.

Those are all valid reasons to eat a varied diet, and the last one – food enjoyment – seems to be affecting you. However, a “varied diet” doesn’t necessarily mean eating South Indian one night, some obscure dish from the Thai highlands the next night, and haggis after that. It doesn’t mean working crickets into your regular diet, or camel milk, or never repeating the same meal in a month. It can mean all those things, but it doesn’t have to. Grok (and every other preindustrial culture) never had access to the amount of variety we currently enjoy, and he did okay for himself. As I mentioned earlier, I eat a pretty steady diet without constant wild excursions into other culinary realms, and I also do okay for myself on the micronutrient/phytochemical and toxin dilution front. Wild, adventurous, global variety a la Andrew Zimmern isn’t required or even necessarily optimal, so don’t get yourself down over that.

I don’t want to sound self-serving with this next part, but emails like yours are the precise reason why I decided to co-write Primal Blueprint Healthy Sauces, Dressings & Toppings. Because sometimes (most times), all you need to drastically change the character of a dish is a well-placed and poignantly-applied sauce. Sometimes the salt, pepper, olive oil, and vinegar routine gets boring to the point of making you dread and avoid your greens, while a new dressing will upregulate your intake of healthful veggies. So, Talia, I’d say that you shouldn’t stress out about food variety for variety’s sake, but you should seek to enjoy your food. You shouldn’t be miserable. You shouldn’t feel bad. And if you’re not keen on putting together an entirely new arsenal of dishes, learning a few dozen solid sauces, dressings, and toppings can keep your usual dishes feeling fresh without forcing you too far out of your comfort zone.

That’s it for today, folks. I hope I helped some people out. If you’ve got anything to add about food variety and keeping meals interesting, be sure to leave your comments below!

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175 Comments on "Dear Mark: Food Fatigue Edition"

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Wayne Atwell
3 years 9 months ago

I never get bored of eggs for breakfast because I very rarely ever eat breakfast. I do a 16 hour intermittent fast almost every day and a 24 hour fast once or twice a week. I think the last time I had breakfast was 9 days ago. So on the rare occasion that I do eat breakfast, eggs are a welcomed change from eating nothing. I like to make an omelet with some grass fed and raw milk.

Harry Mossman
3 years 9 months ago

I also usually IF in the morning and generally have eggs if anything, generally just fried. I do sometimes have some bacon or sprinkle a bit of cheese on the eggs. Maybe a few drops of sriracha

From what I’ve read, the liver needs recovery time, even from the wonderful antioxidants that everyone raves about (but which the liver considers toxins.) The choline in eggs is great for the liver.

Deanna
3 years 9 months ago
I’m totally the opposite. I always wake up super-hungry for breakfast, and I always eat eggs. Always. If I decide to change it up and eat something else, I usually find out that I would rather have eggs. Just like Mark suggested, what I change up is what I have with eggs. My classic go-to is bacon, of course, but I do omelettes or sweet potatoes frequently, too. I love breakfast so much, I could eat it for every meal. Once, I did end up eating breakfast three times in a 24-hour period, and I was celebrating.
Harry Mossman
3 years 9 months ago

I often have bacon and eggs at noon.

Ellen
Ellen
2 years 8 months ago

Bacon and eggs for dinner is wonderful too! 😀

Paleo Bon Rurgundy
3 years 9 months ago

I think that means your leptin hormone is on schedule.

Louise
Louise
3 years 9 months ago

Me too. I am very, very sad when I don’t have eggs in the morning for whatever reason. I do try to mix up the breakfast meat, but it is also hard not to have bacon every morning. Worst part about IF is when I skip breakfast. LOVE it.

robert
robert
3 years 9 months ago

I like to cook my scrambled eggs with some homemade salsa….yum.

Michelle @ Primal Smoke
3 years 9 months ago

Breakfast foods can still be at the end of a fast. I usually make eggs for myself around noon and consider that to be breakfast.

For the reader who is sick of eggs, you should look at the book Practical Paleo, there is an apple egg muffin recipe in there that is to die for along with a quiche, and some other breakfast ideas that might break you out of your slump

greg
greg
3 years 9 months ago

Yep, with you on that.
Breakfast is the first meal of the day regardless of the time, hence Break the Fast.
Every day i have lunch for my breakfast. 🙂

Paleo Bon Rurgundy
3 years 9 months ago

Spices people! Spices! Now add in all the internet food and recipe blogs and no one should be tired of their food.

Charlayna
3 years 9 months ago

+1

Wayne Atwell
3 years 9 months ago
Yes, it seems like everyone’s blog/website has lots of paleo and primal recipes. I think the real problem is that people have this narrow view of what is acceptable for breakfast food. People need to realize that it is ok to eat some broiled salmon, a steak or chicken stir fry for breakfast if you have the time to cook it in the morning. Back when I still ate breakfast, sometimes I would eat leftovers from a recent dinner to change up breakfast and get away from eggs only. I didn’t have the time to cook anything fancy in the… Read more »
Paleo Bon Rurgundy
3 years 9 months ago

totally! My breakfast is usually leftover dinner and often cold. Tomorrow will be a leftover duck wing and song carrots. Probably will mash the carrots and add some cinnamon. Totally time < 5 minutes. Mmmm, congealed duck fat jelly.

Garde
Garde
3 years 9 months ago

Song carrots? I like the sound of that. They would put a spring in your step.

Juli
Juli
3 years 9 months ago

So, so true. I normally IF but when I don’t it’s the leftovers calling my name. I will eat anything cold out of dish with sea salt while standing over the sink in large part because I’m rather in love with our dinners. Last few days featured meatloaf or balsamic slow-cooked beef roast.

Also have the bone broth with a dash of curry often but I will try throwing in an egg as winter sets in.

Stacie
3 years 9 months ago

Steak and eggs! My new favorite go-to on the few occasions I find myself at a diner with friends on the weekend. Steak for breakfast was the best idea ever.

whistler
whistler
3 years 9 months ago

Not just spices, but food combos. You know what goes great with eggs in the morning? Fish, especially trout and salmon. I never would have guessed it until I tried it, but fish tastes absolutely wonderful in the morning with runny yolk all over it, even if said yolk is not a hollandaise.

I also eat leftover flank steak or pork shoulder with eggs. I’m still not a fan of poultry in the morning. Not sure why not.

Deanna
3 years 9 months ago

Egg on top of a Primal crab cake! I got that one from all the crab cake egg benedicts you can get in Virginia.

Tina
Tina
3 years 9 months ago

Oh, yummy. Gonna remember that one for splurge breakfasts!

Be
3 years 9 months ago

That was what I had for breakfast today. Leftover crab cakes with two perfectly over easy eggs and a spicy homemade mayonnaise from pastured chickens. I will never get sick of finding new things to eat with eggs!

molly
molly
3 years 9 months ago

I agree – eggs and canned sardines or canned herring are really tasty and a great way to get your omega 3’s. Throw ’em in the skillet and enjoy. Not too fishy either. And I feel priveleged that my kids are happy to eat sardines and eggs. It is one of our easy, go-to suppers when no one wants to really cook.

Aria
Aria
3 years 9 months ago

+1

Sharyn
Sharyn
3 years 9 months ago

Herbs too! Scrambled egg with fresh chives, parsley, mint, oregano or lemon. Grated cheddar or cottage cheese mixed in. Incorporate dinner leftovers such as cooked veg or mince. Or fresh spinach leaves to wilt in. Add finely grated parmesan at the end. Any of these will keep the flavors and textures changing.

Patick
Patick
3 years 9 months ago

Great article. For me personally, I don’t get bored eating the same types of foods and dishes, the routine of it makes it easier for me to plan out meals, to make sure I will have time to cook them. I am definitely a creature of habit, I just make sure all the dishes I make taste as delicious as possible so that there is no way I could get sick of them. Although I will have to say, I get lots of good ideas from this site for spicing things up every once in a while.

Knifegill
Knifegill
3 years 9 months ago

Yeah, spices. I DO eat pretty much the same ten or so foods, just with different spices. But I like a boring diet for the routine, the consistency, the familiarity. Also, animals that are fed the same foods consistently (complete nutrition, of course!) are known to have balanced their nutrient reserves and enzymatic activity to adjust for those foods. This reduces organ stress and can prolong lifespan.

Sandy
Sandy
3 years 9 months ago
Oh yeah, I’ve hardly been able to stomach eggs lately, but I’ve come up with a really tasty way to eat them the last couple of days. Over the weekend I got a brisket and slow cooked it with mojo criollo until it was well done, then shredded it. My husband eats tortillas but I ate it on a bed of lettuce with sauteed onions, some grated cheese, hot sauce. As there was plenty left over I’ve been mixing some cheese (feta, but others would work) then frying up in a tortilla shape. Spread the meat over the egg, top… Read more »
Sandy
Sandy
3 years 9 months ago

That should read “I’ve been mixing some cheese with a beaten egg”.

Joy Beer
Joy Beer
3 years 9 months ago

That sounds glorious.

Anju
Anju
3 years 9 months ago
Another way to change it up is to take the seasonal availability of your food into account. Doing this really helped me; while imported asparagus is available in my cold climate grocery store year-round, I never buy it unless in late winter/early spring. Plus, it’ll never be as good as when it’s in season. Because I try my best to eat seasonal, what usually happens is that I get a repertoire of 10-20 dishes that I cook and modify for one season, and in three months, I have an entirely new set of ingredients to work with. Cured my food… Read more »
Sharon
Sharon
3 years 9 months ago

I think I do that too. Morning egg dishes vary with seasonal veggies cooked in the same pan.

Winter meals are different than summer but then, I live where there is a definite difference in the seasons weather-wise so it all seems to make sense.

I too pretty much ignore the grocery store fruits and veggies that are not in season.

BasilCronus
BasilCronus
3 years 9 months ago

I caught a stomach bug this past Thanksgiving and was unable to eat for a few days. I also suffered from some unmentionables in the bathroom if you catch my drift. Strangest thing, when I came out of it, my appetite really changed.

I lost my desire to eat vegetables. I went back to drinking tea from coffee. And I had and still do have an insatiable desire for hamburgers and fries.

I am slowly working vegetables back in as well as coffee. But veggies were something that was part of every meal; so strange.

Heather
Heather
3 years 9 months ago

Veggies are digested by our gut flora. Maybe that’s your flora saying “we’re not quite ready for work yet. Still healing and building back up down here!”

Amy
Amy
3 years 9 months ago

+1

Our stomachs are a miracle but it’s small and short compared to herbivores. It needs some help with the plant kingdom!

Oly
Oly
3 years 9 months ago

My hubby still can’t digest greens a few years after a round of powerful antibiotics. He has no appetite for them either. 🙁

Heather
Heather
3 years 9 months ago

I had fried eggs and bacon this past Saturday. I just received your new book, Primal Blueprint Healthy Sauces, Dressings and Toppings. I had made the cajun spice rub for some lamb chops Friday night. I decided to sprinkle some of the rub on the bacon and eggs. I crumbled the bacon over the eggs along with a little cheese and mixed it all together. COMPLETELY NEW FLAVOR!! It was amazing. That’s one way of switching up the same foods. HERBS AND SPICES!! This works best for me. When I treat food as ‘entertainment’ I usually pay the price.

Heather
Heather
3 years 9 months ago

And I’ve gotten good at soft-boiled eggs! If they overcook then I just add more butter!

Sharon
Sharon
3 years 9 months ago

I’ll bet Mark would appreciate this enthusiastic remark to be sent to the review page of his new book at Amazon or Barnes and Noble.

Andy
Andy
3 years 9 months ago
I follow the leangains approach to intermittent fasting and skip breakfast also, but my go to lunch is 2 4oz grass fed beef patties, and 4 soft eggs! I like to mix it up and make a big ass omelet too. Chopped spinach, 8oz grass fed beef(crumbled), 5yr aged cheddar cheese, green onions, grated broccoli stalks(save em from dinner prep, grate em in meat loaf too!) I top it with a TBSP of maple syrup. Yum, yum, Banana crepes are simple and awesome too. 2 eggs, tsp cinnamon, tbsp butter, 1/2 bannanna(splash of coconut milk optioinal). Toss in bullet blender,… Read more »
KT79
KT79
3 years 9 months ago

How about eating something that’s NOT eggs? Apple or celery w/nut butter is good. Or berries and nuts. Or cottage cheese (or yogurt) with berries or peaches if you eat dairy. I like making latkes with sweet potatoes, zucchini or root vegetables. make a bunch on the weekend and heat them up, or just eat cold. Some smoked salmon or a can of sardines is also good in the morning. Or leftovers. Eggs are great, but there’s a lot of variety out there.

Larry Brennan
Larry Brennan
3 years 9 months ago

Exactly. An apple with some almond butter is a go-to breakfast for me when I just don’t want eggs.

Whitefox999
Whitefox999
3 years 9 months ago

As far as fruits are concerned, I believe bananas and berries would be preferred to apples based on nutrient composition vs. fructose content. But I love almond butter with a passion 🙂

Ezk
Ezk
3 years 9 months ago

Oh come on.. Apple is good. Point.

Amy
Amy
3 years 9 months ago

Other than in the fall when they are super duper fresh, I never seem to be too interested in eating apples.

It’s something about the cold and the hard texture. They’ve also gotten a tad to sweet.

I will, however, consume Paleo apple crisp like no one’s business, but it’s hardly recognizable by the end of the cooking process.

Paleo Bon Rurgundy
3 years 9 months ago

Food for thought: This site is Mark’s Daily APPLE, not Mark’s Daily Banana. That would be a totally different site.

Whitefox999
Whitefox999
3 years 9 months ago

Hey, you’re on a nutrition site, whatever it may be called. Meat is good, but grass fed meat is better. Grass fed meat is good, but grass fed organ meats are better. No reason why you shouldn’t try to up your game as much as possible, eh?

Shary
Shary
3 years 9 months ago

I get tired of eggs pretty easily. I’ll eat them several times a week for a while, then I don’t want to look at them again for a month. I frequently eat cottage cheese with some type of fresh fruit for breakfast. Or sometimes just a banana and a handful of nuts or a few rice crackers with nut butter if I’m not very hungry. I also like homemade bone broth soup with lots of veggies in it. I agree that breakfast doesn’t have to be all about eggs.

Allison
Allison
3 years 9 months ago

Yes! I only want eggs a few times a week. Lately breakfast has been slices of seasonal fruit (figs or persimmon right now) topped with a generous schmear of good organic and local cream cheese and pieces of bacon. You can substitute salami for the bacon, or goat cheese for the cream cheese, or tomato slices for the fruit. Vegetable beef soup or ribbolita are also very good.

Madama Butterfry
Madama Butterfry
3 years 9 months ago

I thought that was actually the original question. Like, ‘What else is there?’

Jessy
Jessy
3 years 9 months ago

My thought exactly!

Karen N
Karen N
3 years 9 months ago
I’ve lost my “meat lust” lately too, and don’t see giving it up an option – I just cut back on it. I eat more kale salads, eggs, carrot soup, chili, whatever. I just don’t try to make myself eat something that I’d only eat because I feel obligated to. I read this wonderful (foodie) book: “The Everlasting Meal” (by Tamar Adler). Although she does have a couple chapters on bread and beans, she has a way of writing about food that made me want to melt into her kitchen and try some different ways to make good food. As… Read more »
Paleo Bon Rurgundy
3 years 9 months ago

I really like the layout of the Well Fed cookbook and her Sunday prep work to make week night 15 min hot dishes. For different culinary techniques I’d like to suggest “Ruhlman’s Twenty”.

Nilan Lansing
Nilan Lansing
3 years 9 months ago

Why are eggs the only thing most people eat for breakfast? Why not eat other healthy foods? I had pork chop for breakfast. Mixing your foods with different meals is great way to help avoid getting in a food rut.

Trinity
Trinity
3 years 9 months ago

I agree. Although eggs are my go-to breakfast food on most days, sometimes a few strips of quality bacon (cooked night before) and fruit are quicker when I’m in a rush.

BootstrapsOnMyFivefingers
BootstrapsOnMyFivefingers
3 years 9 months ago

Does any have sausage for breakfast? I tend to rotate eggs with chorizo, which is heaven. I can find sausages with no fillers/chemicals, and there are so many kinds, like kielbasa or brats, even turkey sausage is good.

Paleo Bon Rurgundy
3 years 9 months ago

Heck ya! I have lettuce wrapped bratwursts or knockwursts with kimchi every other week

NotApplicable
NotApplicable
3 years 9 months ago

Recently I discovered cooking scrambled eggs with chorizo and sweet potato hash browns (along with various spices) made for one of the best breakfast dishes I’ve come up with.

Chase
Chase
2 years 9 months ago

Big fan of eggs, and I agree chorizo is on another level. Try eggs, chorizo, onioin, bell pepper, spinach, goat cheese

Diane
Diane
3 years 9 months ago

Once I got tired of eggs for breakfast I stopped eating them. Instead, I’d make liver and onions or scrambles that had ground beef or sausage (pork, lamb, any flavor) rather than eggs. Once in a while I’ll make a muffin for breakfast consisting of the following:

– 1 banana or equivalent quantity of cooked sweet potato or canned pumpkin
– 1 generous spoonful of almond butter
– pumpkin pie spice to taste
– 1 egg
Mix up until creamy, pour into coffee cup and microwave for 2 minutes. Can add nuts or butter or whipped cream or anything that sounds good.

Susie
Susie
3 years 9 months ago

SMOOTHIES!!! Coconut milk/cream, greek yogurt, and frozen berries! It’s a delicious breakfast that I make when I get sick of eggs. I just throw the ingredients in a blender, pour, and drink it while I’m getting ready. It’s awesome!

Also a big fan of the season eater! I’m eating A LOT of butternut squash right now but I know that, in a few months, I won’t be getting it at all 🙁

Rachel
Rachel
3 years 9 months ago

+1 Add a raw (gasp) egg into the smoothie, and some spinach, and you’re good to go on mornings that you can’t face another pan of scrambled eggs.

Also, I think eggs are a focus for breakfast because they’re relatively inexpensive.

Elaine
Elaine
3 years 9 months ago

Re: raw eggs. I swallow a whole raw egg yolk before taking my supplement, all before breakfast.
Eggs are packed with all kind of nutrients. Cooking destroys many of them.
For breakfast, I have a boiled egg mixed with olive oil and hot sauce.

Marc
Marc
3 years 9 months ago

For some added nutrients add some chopped cilantro or parsley to your scrambled eggs.

JoeBrewer
JoeBrewer
3 years 9 months ago

I have a smoothie/protein shake almost every day for breakfast. I start with Susie’s ingredients and add a raw egg, protein powder, fish oil, and cinnamon. This can be varied quite a bit by using other fruits, canned pumpkin, honey, flax, cottage cheese, coca, other spices, nut butters, other oils, you name it.

Judy
Judy
3 years 9 months ago

Hey…we are all creatures of habit and are extremely busy on the week days. I used to have ‘try anything Saturday’. If it didn’t work out, no big deal …. if it did, I had a new breakfast/lunch/dinner for my rotation on weekdays. And MDA always has great ideas when it comes to culinary advise.

Paleo Bon Rurgundy
3 years 9 months ago

A few posts above Karen N mentioned the cookbook “Well Fed”. In this book the author has “prep work Sundays” to facilitate quick hot meals during the busy weekday. Mise en place

Trish
Trish
3 years 9 months ago

I love eggs in any shape or form, but I really changed the flavor when I started cooking them (fried, basted or scrambled)in an extra large dollop of coconut oil, instead of butter, then add a sprinkle of turmeric and a tiny pinch of cumin. Heavenly!!

Joy Beer
Joy Beer
3 years 9 months ago

I am going to try this, Trish!

BillP
BillP
3 years 9 months ago

Malibu? How about some fresh rotten whale carcass for breakfast?

Sharon
Sharon
3 years 9 months ago

One of my favorite ways to make eggs when I am cooking for myself is to “hard cook” them, then put them over a bed of avocado and soft goat cheese mushed up together with spices of choice. Sometimes I add lettuce to the dish. Yum!

I’m thinking some of the recipes from Mark’s new cookbook will be a nice addition to this dish as well.

I promise Mark, I will write a review as soon as I try out a few of the recipes.

ponymama
ponymama
3 years 9 months ago

I have the same thing almost every day for breakfast. 2 eggs fried in butter and 1 slice of “Fat Bread” with butter. Maybe I will add some bacon but not very often.

Mark Fickler
3 years 9 months ago

I am pretty happy with eggs, sausage & veggies most mornings. But I did try some “Paleo Like” pancakes this past weekend that were fast to prepare and pretty good. 2 bananas smashed up plus 3 eggs plus a serving of whey protein powder. Cooked in coconut oil and added cinnamon for flavor. They are more like crepes than pancakes but very good and simple.

Susan
Susan
3 years 9 months ago
This month’s Cook’s Illustrated had the quickest way ever to make soft-boiled eggs. Bring 1/2 inch (yes, just half an inch) of water to a boil in a saucepan. Add eggs from fridge, cook for 6 and a half minutes. Done. The part of the eggs above the water steams in the same amount of time that the underwater part boils. And because the amount of water is so small, it comes back to a boil quickly regardless of the number of eggs you add. Works better for me because I don’t have to wait for the whole pan of… Read more »
Mary
Mary
3 years 9 months ago

I only eat eggs on the weekends (4 eggs with at least 4 slices of bacon) because it has only been recently that I started liking them. I grew up my whole life hating eggs and can only eat them intermittently.

I push the Primal envelope by eating full fat Greek yogurt and coconut manna for breakfast during the week, or I eat dinner leftovers from the night before.

I get food fatigue because we do rotate through a small group of meals that are easy to make… time to plan a bit more variety. 🙂

marta
marta
3 years 9 months ago

Every Sunday I fry up a mixture of onion, garlic, red pepper, mushrooms and little crumbled bacon. Store it in the fridge and every other morning I make a very quick omelet. My son just loves it and asks every day if the omelet is coming. On alternate mornings I make smoothies. My son is eating primal breakfasts and dinners without even knowing it 🙂

Sam
Sam
3 years 9 months ago
I love eggs, but can understand getting tired of them. I make various “pancakes” for my 17 month old daughter, but the rest of my family loves them too! I simply mix leftover squash, sweet potato, mashed cauliflower – whatever – with a beaten egg or two. I’ll season the sweet potato mixture with cinnamon & vanilla if we’re feeling sweet or throw in some chopped spinach & garlic to a mashed cauliflower mixture if we want something savory. Then I either add butter, coconut oil, or bacon grease to a skillet & add the mixture. Depending on the ratio… Read more »
Amy
Amy
3 years 9 months ago

Love the baby pic! 🙂

Madama Butterfry
Madama Butterfry
3 years 9 months ago

Yeah, cute. : )

Sam
Sam
3 years 9 months ago

Thanks! (:

amy
amy
3 years 9 months ago

I’ve been using leftover baked spaghetti squash cooked in coconut oil …add an egg after it’s pan fried. It’s great. I also do that with cabbage.

Siren
Siren
3 years 9 months ago
Since I eat WHEN (When Hunger Ensues Naturally), I don’t really eat “breakfast.” My meals happen at whatever time of day they happen, be it 7am when I arrive at work, or not until my lunch break at noon- or even later. Breakfast in the traditional sense of the word (to break the fast) and with its traditional foods can be fun, but don’t limit yourself to traditional breakfast foods just because it’s your first meal of the day. For instance, it’s fun when I surprise my co-workers by pulling a 6oz salmon fillet and roasted broccoli from the microwave… Read more »
Brian
Brian
3 years 9 months ago

Not eating much of anything before going to bed may be good for you in and of itself. Then, you should have an appetite when you wake up. In fact, this hunger should motivate you to get out of bed earlier and easier. The amount and ratio of protein/fat/oils/carbs/sugars you choose for breakfast will affect your immediate and through-the-day energy levels.

Vanessa
Vanessa
3 years 9 months ago

Cold Sausages! Fry them up and leave them on a plate in the fridge. There is plenty of fat, a good flavor, and you can just grab them and go.

Paleo Bon Rurgundy
3 years 9 months ago

+1

Juli
Juli
3 years 9 months ago

Agree. Just got some great hand-packed local sausage that husband fried for himself and left the rest in the frig. I get up about 4 hours earlier than he does. You can guess the rest.

Linda Sand
3 years 9 months ago

When the weather is hot I like to make egg salad. A scoop of this goodness in the morning is a great way to start a day.

Mike Lucas
Mike Lucas
3 years 9 months ago

Whenever possible, I add butter to hard-boiled eggs when eating them. They taste way better that way!

cate
cate
3 years 9 months ago

Try a blueberry “omlette” of sorts. Whisk three eggs, cinnamon and a touch of whipping cream. Whisk while olive oil or butter or both are heating in fry pan. Spill contents into pan, swirl around until egg is almost done. Throw 4 oz. fresh blueberries on top, sprinkle more cinnamon on berries, fold over and slide on to plate. I top with full fat Greek yogurt and lots more cinammon. Yummy and filling. You could probably top with melted butter if you don’t do yogurt. Strawberries are good too.

Chance Bunger
Chance Bunger
3 years 9 months ago

Man nothing is better than cooking up a huge sirloin on Monday night which the wife and I eat and there’s always plenty left over to eat with eggs the next few days … mmmmm

Tashka
3 years 9 months ago
I really like your suggestions, Mark – can’t beat a soft-boiled egg – but how about other non-egg breakfasts which are also high in nutrients? (…..aside from my favourite scrambled eggs with a “pico de gallo” garnish – heaven! or shakshuka, poached eggs in tomato sauce – you did a great post on that one) Here are some delicious non-egg primal breakfasts, ideal for those short on time. – smoked salmon and quick, water-blanched spinach (can drink it afterwards) with cheese/seeds – heated bone broth – avocado, tomato and tinned oily fish in lettuce wrap – crunchy vegetables with tzatziki… Read more »
Kris Gunnars
3 years 9 months ago

My diet is incredibly simple.

I eat two meals each day:

– Breakfast: always the same. Eggs fried in coconut oil with some vegetables.

– Dinner: usually meat, with some type of vegetable fried in butter.

I find that experimenting with different types of cheeses, garlic and salsa sauce gives me enough variety to get by without excessive food boredom.

Jessica
Jessica
3 years 9 months ago

My husband and I both go into work very early in the morning, so to avoid having to wake up even earlier to fry eggs or something, every week I prepare a big batch of scrambled eggs, sausage, chorizo, lots of spinach, kale, or chard, and a few fried potatoes. The addition of the carbs into the breakfast isn’t too harmful for us, considering we both exercise most mornings. It’s kind of like a breakfast burrito bowl.

Ariana
3 years 9 months ago

Here’s my favorite egg breakfast:
http://and-here-we-are.blogspot.co.uk/2012/06/hedonists-breakfast-and-hollandaise.html
It’s a huge hit with my family, too!

Linda Sand
3 years 9 months ago

When it is hot outside I like to make egg salad. There’s nothing like a scoop of cold egg salad to start my day off right.

Susan Alexander
3 years 9 months ago
I had to give up eggs. I suspected they were problematic for me, so I excluded them for 30 days, and I’ve found I feel much better without them. So, what for breakfast? Plain turkey breast is my fave, drizzled with olive oil. And salad (yes, salad), which I make the night before. I just about always have turkey breast on hand (which I roast myself). It’s a staple in my fridge. Great for at home or taking with me somewhere. Sometimes I just have the salad for breakfast, and then start on protein with an early lunch. Works well… Read more »
AlyieCat
AlyieCat
3 years 9 months ago

I love eggs and eat 3 of them most days of the week. Scrambled w/ ketchup or diced tomatoes, or hard-boiled. Yum. Scrambled eggs with cheese are my comfort food.

George
George
3 years 9 months ago

A couple of times a week I have an egg whites omelet (I don’t avoid the yolks, it’s just that I eat so many I don’t want to overdo them) with onions, tomatoes, spinach with a little sea salt and pepper, starting by coating the pan with a little olive oil. I try to stay away from dairy products though, maybe a little goat cheese now and then.

James
James
3 years 9 months ago

how to keep the morning eggs but spice up the recipe ? Easy: eat the SHELLS for a change 😀

Seriously: diner left-overs are also cool, or no breakfast at all. Lately, my wife and I are really not hungry in the morning. We just make something for our kids and that’s it until lunch time.

Jeff
Jeff
3 years 9 months ago

Yeah, I wouldn’t be very hungry in the morning either if all I had to look forward to was a big ol’ plate of egg shells. Bleh.

On second thought, if they’re chocolate egg shells…hmmm…

George
George
3 years 9 months ago

LOL … I’m with ya on that brotha. I usually finish my breakfast with a small square of 88% dark chocolate (the kind most people can’t handle who are used to the unhealthy milk chocolate only).

Nicole
Nicole
3 years 9 months ago

I like to toss in a square of 100% dark chocolate into my Green Smoothie! It is AMAZING.

Brian
Brian
3 years 9 months ago

My Dad always put egg shells and coffee grounds on our vegetable garden. We had great salads. Garden variety veg is way better than the easy to pick and ship, but not a flavorful kind found in supermarkets.

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[…] Original post by Mark Sisson […]

George
George
3 years 9 months ago

Since I am a vegetarian, I eat a lot of eggs. I start the morning with three hard boiled eggs (often take the yolk out of two of them, sometimes don’t), assorted berries, a few nuts, and a protein shake (with a little greens powder). Great start to the day.

garymar
garymar
3 years 9 months ago

Well, I wish Mark would explain how to “poignantly apply” a sauce!

Meghanne
Meghanne
3 years 9 months ago

I will also never turn down a big plate of soft scrambled eggs smothered in coconut butter! So AMAZING and delicious.

jrVegantoPrimal
3 years 9 months ago
my favorite egg meal, is my “egg salad”. 3-5 eggs (depending on time of day and hunger level), scrambled, mixed with red onions, red bell pepper, broccoli, baby spinach, kale and sprouts. And of course bacon on the side. cook the bacon, leave most of the grease in the pan, and dump in the egg salad mix. Often I will add coconut milk into the egg mixture. Other times I might just do some over-easy eggs. But… anytime I eat this meal, I seem to get minor heart burn the rest of the day. Anyone have suggestions other than pepcid?
George
George
3 years 9 months ago

Here is something I found on a health site about GERD that may or may not be true “”Acid reflux can be caused by high-fat cuts of meat — beef, pork, lamb — which stay longer in the stomach and increase the chance of acid reflux.” Maybe you don’t keep the bacon grease, eat the bacon but cook the “egg salad” in little olive oil. Might be worth a try. Also, maybe onions or red bell peppers don’t agree with you.

jrVegantoPrimal
3 years 9 months ago

maybe the bacon fat, or maybe i’m eating too much in general. I eat peppers and onions all the time, in my salads and other things and don’t get the reflux. I think i should just scale back the meals to a better proportion. If the fats stay in the stomach longer, and the stomach is too full, then that would make sense. Thanks!!!

kip ortiz
kip ortiz
3 years 9 months ago

We love a baked/steamed sweet potato under two fried eggs, really excellent. A bit on the high side for carbs, but sweet potatos are so healthy and tasty that it is an excellent breakfast. Bake the sweet potatos in a pot with a good lid (like a dutch oven) at 250 to 275 for a couple of hours and when they are done there is a syrup from the potatos and they are super tender and tasty. Can’t recommend this as a tasty healthy breakfast enough

Amy
Amy
3 years 9 months ago

Love the mention of soft boiled eggs.

My mother is English. (Her father was an off the boat immigrant to Canada.)

I remember her making them quite often, even after the “OMG cholesterol will kill you fad” hit it’s height. If you like pudding/custard textures, then soft boiled eggs will make your day.

If you get hooked, get a few egg cups and an egg snipper (really!) It will make the joy of soft boiled eggs a very civilized experience.

Maria
Maria
3 years 9 months ago

EGGGGGSSSS – i have recently experimented with EGG recipe – SHakshouka – Middle Eastern eggs beaten into mix of onions, garlic and tomatoes, yummy!
I love eggs cooked in ramekins – little pots where all other stuff can be added. and poached egg is good with any salad. If I don’t feel like eggs for breakfast I know im ill.

Liza
Liza
3 years 9 months ago

I was eating eggs pretty much every day for over a year. Somehow I developed a sensitivity to them. My dr. told me to lay off them for a few weeks & then reintroduce & see what happens. I’m happy to say I can still tolerate them in moderation, maybe 2-3 times a week. My favorite quick egg breakfast is 3 scrambled eggs with a few spoonfulls of salsa, S&P, with a side of avocado. Yum.

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