Simple Swaps: Breakfast Edition

simple swaps breakfast

Welcome to my first installment of Simple Swaps!  Since it’s the first post of the series, I thought I’d start at the beginning: Breakfast.

Ah yes, the most important meal of the day.

Unfortunately, most of what Americans consume for breakfast (cereal, bagels, muffins, pancakes, waffles) is primarily carbohydrates and usually highly processed.   If you saw my Eat Real Food post, you’ll know I preach that ideally everything you eat should look as close as possible to how it comes out of the ground.

Also, breakfast should always include a hearty source of protein (eggs, nuts, seeds, homemade sausage, high quality bacon), a source of fat (butter, oil, nut butter, etc), and a source of carbohydrate (whole fruit, potatoes, real whole grains as they come out of the ground).  I’ll talk more about blood sugar balancing and why it’s so important in another post, but essentially having all macronutrients (protein, carbohydrate, fat) in every meal (especially breakfast) is going to set you up for blood sugar balance success and a great day!

Here are some simple swaps to help you achieve all of the above goals in your first meal of the day!  Some of our family favorite recipes as listed below can be found in my ‘Real Foods Breakfasts‘ handout.  Several of the below links will also take you to that document.  Good morning and happy eating!


Instead of Swap with
Cold Cereal & Milk

(Sadly, cold cereal is as processed as it gets and pretty far from how the grains come out of the ground)

Breakfast Chia Pudding (aka Mom’s Breakfast in my house)
Hot Oatmeal with Nuts and (Dried) Fruit
(Pancakes, even if you make your own pancake mix from flour is still pretty processed. Just look at the labels!)
Uncle Elvis Pancakes or we like Paleo Mom’s Plantain Pancakes in our house
Muffins Mug Pies
Jimmy Dean’s (or insert any supermarket brand here) Sausage
(have you looked at the ingredients? Ewww.)
This is a super simple homemade sausage recipe that I make often!
Aunt Jemima, Mrs. Butterworth’s, Hungry Jack, etc Syrup
(Check out this ingredient list…complete processed garbage.)
Real Maple Syrup
(look for one ingredient on the label: Maple Syrup!)
Caffeinated Coffee
(ok, I know there is a lot of debate about coffee, but caffeine starts a blood sugar roller coaster and is best avoided)
Decaf Coffee – choose organic (coffee is a heavily sprayed crop) and one that has been decaffeinated using the Swiss Water Press Method, as it is the only non-chemical method for removing the caffeine.
Teeccino– this is an awesome herbal coffee alternative. Great flavors and tastes just like coffee with zero caffeine!
Tea – Yogi Teas are my FAVE!


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