Building a Balanced Breakfast
Something I’m probably going to be talking about a lot more here is the strategy behind building a healthy meal, rather than just one-off recipes for you to piece together for a healthy diet. Don’t get me wrong, I’ll still be posting recipes aplenty, but…
This technique is what I use to ensure I get a balanced start to the day. What qualifies it as “balanced”?
- I need some protein to start the day, even if it’s just one perfectly cooked egg with the yolk still gooey. Pastured eggs also have the double benefit of contributing a dose of omega-3 fatty acids to your diet. Another fantastic option is smoked, canned or freshly-cooked salmon, although be conscious of your seafood sourcing.
- I love to pair my protein with carbs to kick-start energy levels, and sweet potatoes are a perennial favorite of mine. Wrap a small one in a damp paper towel and cook on high in the microwave for 5-8 minutes, then unwrap and slice lengthwise.
- Add leafy greens for texture/color to please the eye and fiber/vitamins to please the digestive system.
- Avocados, sliced or mashed to your preference only need a sprinkle of salt and perhaps the addition of sesame seeds or dukkah to make them a delicious and nutritious additional to a balanced breakfast.
- Last but not least, I love to add a “wildcard”. This could be berries, melon or tomatoes, nuts, or an additional vegetable that’s beautifully in-season. Tender green sprouts, edible flowers, roasted beets, radishes, sauerkraut.
These are my building blocks for a balanced breakfast prep. If you need specifics, see the recipe below. In either case, I hope you enjoy a balanced breakfast at the earliest opportunity!Print
Building a Balanced Breakfast
- 1 tsp coconut oil
- 1 egg
- 1 small sweet potato, roasted as described above and halved
- A handful of arugula or other salad greens
- A handful of cherry tomatoes
- 1/2 avocado
- Melt the coconut oil in a small skillet over medium heat. Crack the egg into the skillet and cook, flipping once, to your preference.
- While the egg cooks, toss the arugula with salad dressing (I use Tessemae’s) and arrange it on a plate. Add the half sweet potato, egg, and tomatoes (sliced if desired).
- Slice an avocado in half lengthwise, remove the pit, and peel off the skin. Slice widthwise, sprinkle with sesame seeds (if desired).
- Sprinkle the breakfast with coarse flake salt, and enjoy.
That looks delicious, colorful and so balanced! I am a huge fan of starting the day off with a balanced meal.
Fresh Planet FlavorJessica Bradshaw
Thank you, love color in my breakfasts… it’s a must-have.
Yum! This looks so good! It’s exactly the breakfast I would love to have, but never have time to make. 🙂
Fresh Planet FlavorKarin Rambo
It’s way quicker to make than you think. 🙂
This whole breakfast looks so good. And your presentation is excellent. I liked how your broke down the food groups as well.
I think it’s important for people to understand the food groups in order to ensure there’s adequate representation by each one on their plates.
Jane @ seejane.me
This looks splendid! So colorful, balanced and healthy!
Oh my goodness YUM! I will definitely be making this.. This literally made my mouth water lol!
Oh wow. This breakfast is everything I love. YUM!
Tomatoes, eggs, sweet potatoes, frilly greens… everything I love, too. 🙂
This looks incredible! Definitely going to add this to my must try list!
Ooh this looks so good. I wish I had more time in the morning for a solid, balanced breakfast!
YUM! Looks like a delicious way to start your day!
This is my kind of breakfast! It looks amazing! I have to eat a nutritious breakfast like this because if I have a sugar filled breakfast I get a headache in the afternoon.
Great breakfast, my favorite arugula present 🙂
Arugula is one of my favorites, too. So spicyyyyyy!
Becky Winkler (A Calculated Whisk)
Looks amazing! I aim for something like this but am often missing 1 or 2 components. Inspired to add even more goodness to my bfasts now!
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This is literally over half a day’s fat, not even counting if you added a “wildcard” like nuts… the word “balanced” should be nowhere near this recipe. Give yourself waaaay more veggies, swap the egg for a better source of protein like lentils, quinoa, beans, etc. I don’t mean to be rude, I’m just being real – misinformation like this is why we have an obesity problem. Plug this into any macro/micro nutrient calculator and you’ll see that this is not something you should be eating on the regular. Just because something is fresh and colorful doesn’t mean it’s healthy.
Fresh Planet FlavorJess
Are you a low-fat vegetarian? If so, you likely have fundamental issues with the nutritional premise of this entire blog. Thanks for stopping by, though.
Thanks for sharing these wonderful tips.
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