Three Must Eat Breakfast Foods - Laurie Seely

Three Must Eat Breakfast Foods

Mar 5, 2018 | 2 comments

Do you love your breakfast?  Do you have a short list of “go-to” recipes?  Do you need a bit of inspiration to start eating breakfast again?

Getting some protein at each meal can help with blood sugar management, metabolism and weight loss.  This is because protein helps you feel fuller longer and uses up a bunch of calories to absorb and metabolize it.  So I’m going to show you how to get the protein, as well as some veggies and healthy fats for your soon-to-be favorite new “go-to” breakfasts.

Breakfast Food #1: Eggs

Yes, eggs are the “quintessential” breakfast food.  And for good reason!

No, I’m not talking about processed egg whites in a carton.  I mean actual whole “eggs”.

Egg whites are mostly protein while the yolks are the real nutritional powerhouses.  Those yolks contain vitamins, minerals, antioxidants, and healthy fats.

Eggs have been shown to help you feel full, keep you feeling fuller longer, and help to stabilize blood sugar and insulin.

Not to mention how easy it is to boil a bunch of eggs and keep them in the fridge for a “grab and go” breakfast when you’re running short on time.

And…nope the cholesterol in eggs is not associated with an increased risk of arterial or heart diseases.

One thing to consider is to try to prevent cooking the yolks at too high of a temperature because that can cause some of the cholesterol to become oxidized.  It’s the oxidized cholesterol that’s heart unhealthy.


Breakfast Food #2: Nuts and/or Seeds

Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fiber.  Nuts and/or seeds would make a great contribution to breakfast.

You won’t be fooled by “candied” nuts, sweetened nut/seed butters, or chia “cereals” with added sugars – you know I’m talking about the real, whole, unsweetened food here.

Nuts and seeds are also the ultimate fast food if you’re running late in the mornings.  Grab a small handful of almonds, walnuts, or pumpkin seeds as you’re running out the door; you can nosh on them while you’re commuting.

Not to mention how easy it is to add a spoonful of nut/seed butter into your morning breakfast smoothie.

Hint: If you like a creamy latte in the mornings, try making one with nut or seed butter.  Just add your regular hot tea and a tablespoon or two of a creamy nut or seed butter into your blender & blend until frothy.

Breakfast Food #3: Veggies

Yes, you already know you really should get protein at every meal including breakfast; but this also applies to veggies.  You know I would be remiss to not recommend veggies at every meal, right?

Veggies are powerhouses of vitamins, minerals, antioxidants, phytochemicals, fiber, and water.  You can’t go wrong adding them into every single meal of the day, so if you don’t already, you should definitely try them for breakfast!

And no, you don’t need to have a salad or roasted veggies for breakfast if you don’t want to but you totally can!  You wouldn’t be breaking any “official” breakfast rules or anything like that.

Adding some protein to leftover veggies is a great combination for any meal.  Including breakfast.

I’ve included a delicious recipe below for you to try (and customize) for your next breakfast.

Recipe (Eggs & Veggies): Veggie Omelet

Serves 1

1 teaspoon coconut oil

2 or 3 eggs (how hungry are you?)

¼ cup veggies (grated zucchini and/or sliced mushrooms and/or diced peppers)

dash salt, pepper and/or turmeric

Add coconut oil to a frying pan and melt on low-medium heat (cast-iron pans are preferred).

In the meantime grab a bowl and beat the egg(s) with your vegetables of choice and the spices.

Tilt pan to ensure the bottom is covered with the melted oil.  Pour egg mixture into pan and lightly fry the eggs without stirring.

When the bottom is lightly done flip over in one side and cook until white is no longer runny.

Serve & Enjoy!

Tip:  Substitute grated, sliced, or diced portion of your favorite vegetable.  Try grated carrots, chopped broccoli or diced tomato.

BONUS RECIPE: Paleo Granola

Nuts and Seeds, Baby!!!

I can’t share breakfast recipes with you without including this one from my Super Slim Down Program: 30 Quick Days to a New You! It’s my favorite recipe in the whole program, and my favorite granola recipe of all time! Note: I do it without the sunflower seed butter. I just feel like it tastes better that way. Please note: sunflower seed butter usually has added sugar in it. The only sunflower seed butter I’ve found without sugar in it is the one sold at Trader Joe’s. You can substitute any kind of nut or seed butter, but I like it best without that part. Just my two cents!


3 cups Slivered Almonds

3 cups Sunflower Seeds

1 1/2 cups Pumpkin Seeds

3 cups Unsweetened Coconut Flakes

3/4 cup Ground Flax Seed

3/4 cup Coconut Oil (melted)

1 1/2 cups Sunflower Seed Butter

3/4 cup Raw Honey

1 1/2 tsps Sea Salt

1 tbsp Cinnamon

3 cups Dried Unsweetened Cranberries

6 cups Unsweetened Almond Milk


  1. Preheat the oven to 300. Line a large baking sheet with parchment paper.
  2. Combine all ingredients except the dried cranberries and almond milk together in alarge mixing bowl. Mix very well until all ingredients are evenly distributed. Using your hands works best! Spread the mixture evenly across the baking sheet.
  3. Bake for 30 minutes, giving a stir at the 15 minute mark.
  4. Remove from oven and let cool completely. Once cool, transfer into a mixing bowl and add dried cranberries. Toss well to evenly distribute.
  5. Add to a bowl and serve with a bit of almond milk for breakfast or eat dry as a snack. Enjoy!




  1. lee

    Will try these recipes one of these days.. All looks delicious.Iwill surely be busy in the kitchen in the following days LOL

    • Laurie Seely

      Yes! So delicious! Let me know what you thought of your results using these recipes!


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Laurie Seely

Laurie Seely