My Standard Breakfast

When I first started getting serious with the whole health & fitness thing about 10 years ago, I remember eating breakfast early in the morning regardless of whether I was actually hungry or not. After all, conventional wisdom suggested that breakfast – preferably early in the morning and made up of some starchy, whole grains – was the most important meal of the day. Also, at the time I was doing a lot of heavy strength training, and current dogma within the bodybuilding & fitness community was that starting the day of with an early meal, eating several small meals throughout the day and never going hungry was the way to go for optimal muscle growth. I stuck with this way of doing things for some time, but after I started to broaden my horizons a little I realised that most of what I’d heard to be true about nutrition and meal timing was either flawed or plain out incorrect.

I now eat breakfast (which means the first meal of the day, not necessarily one that takes place very early) when I’m hungry; typically not until 11 a.m.-1 p.m. While the types of foods I’m eating might change somewhat from day-to-day, the basics remains the same. My first meal of the day typically consists of some starchy vegetables (e.g., potatoes, sweet potatoes), healthy fats (e.g., coconut oil, butter), non-starchy vegetables (e.g., broccoli), some type of fermented food (e.g., kimchi), and some form of protein (e.g., eggs).

Below is a picture of the typical breakfast I eat when I’m at home (If I’m not at home and don’t have the opportunity to cook, I might just bring some eggs, cooked tubers, etc. with me in a box). Hopefully this gives you some inspiration of what you can put on your plate this morning.


On the plate you find the following organic foods:

  • Sweet potatoes – A good source of carbohydrates that is particularly high in beta-carotene.
  • Broccoli – Good source of fiber and phytochemicals.
  • Eggs – Nutrient-dense and rich in healthy fats and protein.
  • Onion – Good source of inulin, a form of prebiotic fiber.
  • Garlic, turmeric, and ginger – Roots with medicinal properties.
  • Sauerkraut – Teeming with lactobacilli and other probiotics.
  • Fresh basil – Nutrient-dense herb that contains an array of flavonoids.
  • Coconut oil – Rich in healthy medium-chain triglycerides.

What do you eat for your first meal of the day?


  1. How many calories ? per meal and in total ?

    • Hi Bert!

      I don’t count calories so I couldn’t really tell you. I did some food journaling a while back, and it showed that I usually end up at about 3000 calories each day. However, it fluctuates depending on my activity levels (Needless to say, this level of caloric intake isn’t necessarly appropriate for you and your body size).

      As for meal size, here’s a rough breakdown of the breakfast in the post:
      Eggs: 170 grams/6 oz.
      Sweet potatoes: 150 grams/5.3 oz.
      Broccoli: 100 grams/2.5 oz.
      Onion: 30 grams/1 oz.
      Coconut oil: 20 grams/o.7 oz.
      Sauerkraut: 50 grams/1.8 oz.

      = 520 grams/18.3 oz.

      And a little garlic, butter for cooking, turmeric, basil, and ginger.

      You can use these numbers to calculate calories if you want by using an online calorie counter.

  2. Jennifer says:

    Looks great, Eirik! Much better than mine. That looks more like my dinner except meat or poultry instead of the egg.

    My breakfast is a smoothie which I drink in the car on my way to work. It is probably going to sound gross — and quite honestly I wouldn’t mind if it tasted a little better however I do like it and it fills me up for hours. It’s also a fairly thin consistency since I have so much liquid in there but I like it that way.

    I make it with a cup of bone broth, a cup of kefir milk, a cup of kombucha, a scoop (25 g/20 g protein) of Sunwarrior (warrior blend) raw vegan protein powder (natural, no flavoring, protein from pea, cranberry, & hemp seed, medium chain triglycerides), a raw egg yolk, frozen pineapple, frozen cherries, and a tablespoon of cacao powder. I blend it all in my Ninja and it does a great job.

    Since I read the I read the book Eat To Live by Dr. Joel Fuhrman (which I thought was very interesting although I’m not “all in” as some might say) I decided that I would benefit by consuming more leafy greens (and raw foods in general) so I started adding a handful of leafy greens to my smoothie. other than needing to blend it longer I don’t even notice it’s in there except it actually does taste a little bit sweeter. By the way, I started including a handful of them with lunch (home made vegetable soup with sprouted lentils/mung beans, chicken, and a medium-boiled egg) and dinner. Also, I love sauerkraut with my dinner 🙂

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