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?