One of the first things I will change when I meet with a new client that is trying to lose weight is their breakfast. Many people eat cereals or bread based products for breakfast. One of the most effective ways to help my clients lose weight and improve their health is to stabilize their blood sugar. Starting the day with a high carbohydrate breakfast will elevate blood sugar which comes with a corresponding dip in blood sugar. During this dip in blood sugar people will often feel fatigued and crave more carbohydrates for another energy boost. Which results in another peak and the cycle repeats throughout the day. Managing these blood sugar peeks and dips throughout the day can inhibit your ability to mobilize fats from storage and burn them as a fuel. Fat stores are the most desired target for weight loss. Inhibiting our ability to effectively burn fat as a fuel is not a desirable weight loss strategy. Starting your day off with a breakfast that will not spike your blood sugar is a simple step to take to encourage more stable blood sugar for the rest of the day and encourage weight loss.
Here are some great and simple recipes to help you start your day with a protein based, nutrient dense, fiber rich based breakfast.
Green Smoothie
This is a simple recipe packed with loads of nutrients to keep you feeling full and energized throughout your morning.
- 1/2 cup frozen organic berries
- 2 large handfuls of baby spinach
- 1 scoop Whey Protein Powder
- ½ cup low fat plain Kefir
- 1 tbsp Chia Seeds
- Iced Green Tea to thin
Put all ingredients in a blender mix and enjoy. If the mix is too thick add a little green tea to thin it out.
Egg Scrambles
These easy egg combinations are a great way to utilize left over vegetables.
Chopped Kale Scramble
- 2 whole eggs scrambled
- 2 cups chopped Kale
- 3-4 grape tomatoes sliced in half
- 2 tsp extra virgin olive oil
Sautee Kale and tomato with olive oil until the kale is nicely wilted. Pour egg mixture into pan and cook together. Salt and pepper to taste.
Spinach and Feta Scramble
- 2 whole eggs scrambled
- 2 cups baby spinach
- 2tbsp feta cheese
- 2tsp extra virgin olive oil
Sautee Spinach in extra virgin olive oil until it is nicely wilted. Pour egg mixture into the pan and cook together. Top with Feta Cheese. Salt and pepper to taste.
Asparagus and Scallion Scramble
- 2 whole eggs scrambled
- 2 cups frozen asparagus spears diced into bite sized pieces
- 1 scallion diced
- 2tsp Extra Virgin Olive Oil
Sautee asparagus in olive oil add scallion and egg mixture to the pan and cook together. Salt and pepper to taste.
Eggs with Scallion and Avocado
- 2 whole eggs scrambled
- 1 scallion diced
- 2tsp Extra Virgin Olive Oil
- ¼ avocado diced
Add eggs and scallion to pan and cook. Top with diced avocado.
Broccoli Egg Bake
This recipe is great warm dish that can be made in advance and reheated in individual portions in the morning.
- 1 Bag frozen organic Broccoli
- 8 eggs
- 4 egg whites
- 1 ½ cups organic 2% milk fat cottage cheese
- Preheat oven to 350 degrees. Microwave Broccoli for 4 minutes and drain excess water. Scramble eggs together with the cottage cheese.
- Spread broccoli evenly in a 9×13 greased baking pan. Pour egg mixture over and bake until set and edges are golden. Approximately 30-40 minutes. Let it set for 10 minutes then. Cut into 8 even pieces.
Starting your day with a protein based breakfast is a simple and tasty way to set your metabolism up to burn more fat during the day. Losing some unwanted weight can be as easy as changing your breakfast. Enjoy!