How to make the First Meal of the Day Count

Think breakfast … and visions of eggs and bacon, pancakes, a bagel with cream cheese or a bowl of cereal dance in your head.

It's that meal you have first thing in the morning … before you head out the door. Well, sometimes. I know some of you are probably not traditional “breakfast eaters.”

Since breakfast literally refers to the meal where you “break your fast”- the timing of it is actually unimportant.

Instead of thinking “breakfast” - think of what your first meal of the day looks like - whether you're eating it first thing in the morning, mid-morning or even at mid-day. And make it count. More on that below.

I know for me, timing of that first meal differs. If I have a really busy day, I aim to have breakfast before I head out the door. (I still carry the fear of missing a meal!)

But if it’s a work from home day - sometimes I will have that first meal at 10, 11 or 12. I just listen to my body and prepare accordingly.

My only rule is to meet the threshold of the “12 hour fast.”

I’m sure most of you are aware of the benefits of intermittent fasting - where the recommended “fast” between your last meal of the day and your first should be at least 12 hours. So if you finish dinner at 7PM, you don’t eat breakfast until after 7AM the next day.

This strategy is in place for one primary reason - to give your body time (post digestion work) to literally clean up. Cellular repair processes take place that removes waste from the cells - in addition to many other profound benefits.

If you think about this - it just makes sense. If we’re always putting something in our mouth, our body has to deal with it - leaving little to no time to do the janitorial work that is so important to our body.

But intermittent fasting is a topic for another day.

This week’s Food for Thought focuses on ensuring that this first meal provides a foundational level of protein, vitamins and nutrients that will set us up for a day of energy and focus, with stable blood sugar working in our favor, and stopping cravings in their tracks. Hopefully this meal can hold us steady a good 4-5 hours without thinking about food.

As I mentioned in a previous blog post (read Muscle: The Organ of Longevity here), it is recommended that in that first meal of the day you try to get at least 30 - 50 grams of protein from your meal.

That’s quite a lot. So if you’re trying to hit a protein threshold - you need to be mindful of grams of proteins when you’re building meals. Those “typical meals” referenced at the top don’t even come close.

It’s also beneficial to engage your “nutrivore” seeking skills (read “Maximize your Health: Be a Nutrivore” here) in this meal as well.

So back to protein. Certain proteins are called “complete proteins” - those proteins that contain all 9 essential amino acids, which are critical to consume on a daily basis.

Complete proteins include animal products: meat, poultry, fish, eggs and dairy.

Plant based sources of complete protein include: quinoa, buckwheat, hempseed, blue-green algae and soybeans.

So what’s my main strategy?

Thinking beyond the boundaries of the standard American breakfast, and making friends with last night’s leftovers.

Obviously this strategy works when you’re in a SAVORY kind of mood.

More often than not, my first meal of the day looks like something I would have for lunch or dinner.

I always grab a nice wide bowl, drizzle in some extra virgin olive oil, a squeeze of lemon juice and a pinch of salt, and then I start building.

My “building blocks” are always dependent upon what’s in my fridge and my pantry.

As an example, here is a meal that I created last week:

First I focused on being a nutrivore:

• Started with the EVOO, lemon juice and pinch of salt

• Grabbed some arugula as the foundation

• Threw in some leftover sauteed peppers and onions from the prior night’s fajitas

• Added avocado

• Sprinkled on some oregano and rosemary and pepper

• Grabbed a couple spoonfuls of sauerkraut and put on the side (so good for the gut)

• Sprinkled on some pumpkin seeds and chia seeds for some crunch (I call these “protein toppers” - and always stock them in my pantry)

Then I focused on my protein:

• Grabbed both leftover chicken and steak and put on top

• Poached an egg, and put that on top of the meat

• Added 1 scoop of collagen protein powder to my mug of coffee (you can’t really taste it, and a good cheat when you need to find some protein)

Keep in mind that vegetables deliver minimal protein. The vegetables in the above referenced meal provided maybe and extra gram or so of protein.

This is how my protein sources added up:

And this is how it came out:

Other than cooking the egg, it took no time to throw this meal together. If you have a busy day, you can assemble the night before - just keep the olive oil and lemon on the bottom and don’t mix until you're ready to eat … and consider making a hard boiled egg that you can throw on top, so you don't have to worry about any prep in the morning.

So if you’re more in the mood for a dairy and fruit type meal, my other go-to breakfast is a nutrient packed smoothie. Out comes the blender.

Remember, I’m thinking of how to be both a nutrivore and a protein builder. I throw in:

• ½ frozen banana

• ½ cup of frozen blueberries

• ½ cup of unsweetened almond milk (and then I will add water if I need more liquid)

• ½ cup of greek yogurt (if you want more protein)

• 2 scoops of collagen protein powder or whey protein

• 2 tablespoon of almond butter

• 1 tablespoon of hemp seed

• 1 tablespoon of pumpkin seeds

• 1 teaspoon of chia seeds

• 2 cups of spinach or other greens

Blend it all up and I’m ready to go. The protein count looks like this:

Another easy protein packed meal in a glass that you can take with you. Just check your teeth before your first appointment!

A cup of greek yogurt, some added fruit, a couple tablespoons of nut butter, and some protein toppers like pumpkin, chia, hemp or flax meal will get you in the range of 40 grams as well.

Here is a chart to help you navigate through your BREAK-FAST building:

I have been eating this way regularly for the past couple of years - and it has been a game changer for me.

First, it’s delicious (so important!).

Second, you're starting your day in the best possible way - with lots of healthy carbs (greens, veggies and fruit) and complete proteins. It provides a steady energy that keeps me focused, helping me with those important tasks of the day.

You don't have to go crazy measuring protein to an exact specificity … but if you have an awareness of ways to build healthy protein that fit with your palate - you start your day with a steady and durable foundation.

My intent with these blog posts is to share information that I hope both informs as wells as stimulates some exploration on your part. Moving along the wellness continuum is all about identifying small steps that make sense to you, appeal to you … and then just trying them out. So put on your Explorer Hat, and up your wellness game.

You’ll never regret it.