I'm Rachel Marion

My daily mission is to provide action-oriented recommendations and how-to's on low-waste living, sustainable style, non-toxic beauty, responsible travel, and adventurous allergy-friendly home cooking.

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Building a Balanced Breakfast


Some tips on what to keep on hand to make easy balanced breakfasts, meat-free options too!

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…

Some tips on what to keep on hand to make easy balanced breakfasts, meat-free options too!

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!

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Some tips on what to keep on hand to make easy breakfasts, meat-free options too!

Building a Balanced Breakfast

  • Author: Rachel Marion


  • 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


  1. Melt the coconut oil in a small skillet over medium heat. Crack the egg into the skillet and cook, flipping once, to your preference.
  2. 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).
  3. Slice an avocado in half lengthwise, remove the pit, and peel off the skin. Slice widthwise, sprinkle with sesame seeds (if desired).
  4. Sprinkle the breakfast with coarse flake salt, and enjoy.

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