All your eating throughout the day depends upon how you eat in the morning. If you have a breakfast of carbs (or none at all), you will get hungry before lunch and find yourself snacking. Most likely that snacking will be poor quality food, which supplies little or no nutrition, but plenty of calories and usually bad fat along with a host of other toxic ingredients. Thus a breakfast of carbs does not meet your body's needs and actually ends up causing weight gain, even though it is probably low-fat. And you will continue to feel hungry.
Your first meal of the day should include a healthy dose of good fat, adequate protein and some healthy carbs - preferably a fruit that is high in antioxidants and low in calories, such as blueberries, blackberries, raspberries or strawberries. The fat satiates your hunger, enables the carbs and protein to be absorbed more evenly and slowly and gives you lots of energy. With a breakfast like this, you will be able to function unstressed with a clear head and quiet tummy.
My Dad always used to tell his daughters, "Eat a good breakfast. The health of your future children depends upon it." Most every morning we had eggs. I remained healthy as long as I ate that way at home before school. When I got into college, I began to eat on the fly. Skipping breakfast most mornings, I would eat an orange once I got to school. It wasn't long before I started getting colds.
I'll never forget, as a college student, the first time I ever had a sore throat. It was after I had stopped eating breakfast at home. My throat hurt so bad. I really had never felt anything like it. At the time I couldn't figure out why all of a sudden I kept getting colds and painful throats. Now I know why. My Dad was right. The health of my future children would be affected because my health was affected by what I ate or did not eat in the morning hours.
Here again is my breakfast plan:
1. Baked Oat Breakfast Pudding
2. An omelet or frittata (or occasionally a quiche) of some kind with bacon or sausage
3. A smoothie of some kind
4. Yogurt with fruit, coconut, nuts and agave nectar (this is the only fixed menu item - always on Sundays)
5. Waffles, French toast or pancakes with bacon or sausage
6. Breakfast Flan with bacon or sausage
7. Bacon (or sausage) with eggs and sometimes country potatoes
Omelet: Omelets are easy and quick to make. I do not follow a recipe specifically. I use 2 eggs per person (just myself and Robert), whisked together with a little filtered water (2 T. for four eggs). Then I:
1. Saute whatever veggies (about 2 cups) I have on hand in bacon drippings (after having cooked the bacon), butter or coconut oil. That might be mushrooms, bell peppers, onion, squash or broccoli, etc.
2. Remove the veggies, clean the pan; place back on medium-high heat; add a little coconut oil or bacon drippings to the pan after it is hot and then add the eggs.
3. Move the eggs to the center of the pan from the edges as they set.
4. Lay on the veggies when the eggs are almost done (on half of the omelet), sprinkle on an herb (fresh or dried) such as basil or cilantro and spread grated cheese on top of the veggies and herbs.
5. Fold half the omelet over onto the half that has the veggies and cheese on it.
6. Remove from the pan onto two plates. We might use toppings such as: sour cream or salsa, etc.
Frittata: A frittata is simply an unfolded omelet run under the broiler. Many times I start out to make an omelet only to find that when I go to fold it, it sticks to the bottom of the pan and is very difficult to turn. When that happens, I redistribute the veggies and cheese so it covers the entire top of the omelet. Then I put the pan under the broiler (I cook in cast iron skillets) until the cheese is bubbly and the egg is puffy. When you take it from the oven, cut it in pie-shaped slices. Though it stuck before it went under the broiler, you will find that it now releases from the pan with absolutely no difficulty.
Quiche: Once in a while I will make a quiche. Quiches are more work than either omelets or frittatas. There are several quiche recipes here on my blog. Look on the right sidebar for Main Dishes under Recipes.