What Breakfast is Right for You? Bonus Recipe!

Your mother told you so…

The report is due in two hours. Or perhaps you’re in the middle of a mid-term exam. Or you’re making sales calls. Suddenly, bam! Around 10:30 AM you hit a wall. All you want to do is look out the window.

Hmmm…what did you eat for breakfast?

I hate to say, “I told you so,” so I’ll turn to Mom, who has said it countless times: Breakfast is the most important meal of the day. It’s the meal that’s designed to supply a third of the macro and micro nutrients your body needs to run without a hitch.

So what are you eating each morning to do all these things? A cup of coffee gulped down on the go? A cup of sugary yogurt and a muffin eaten at your desk? Nothing at all?

Your body deserves so much better than that.  And so do you!

When you eat a good breakfast, your day goes smoothly. No growling stomachs, low blood sugar shakiness, or wandering attention to keep you from nailing those big goals you’ve made for yourself.

What Breakfast is Right for You?

One of the best—and most fun—ways to find out which foods serve YOU most powerfully is something called the Breakfast Experiment. For one week, eat a different breakfast each day. Record in a notebook what you ate, how you felt immediately after the meal, and how you felt again two hours later. Think outside the (cereal) box.  Here are a few ideas to try:

  • Day one: Scrambled eggs
  • Day two: Bean soup or a bean salad
  • Day three: Steal Cut Gluten-Free Oatmeal
  • Day four: Nitrate-Free Organic Bacon
  • Day five: Turkey Sausage
  • Day six: Fresh fruit
  • Day seven: Fresh vegetables (Or left-overs from the night before)

Feel free to repeat the experiment for another seven days with different foods each morning. Which breakfasts made you feel energized? Which ones didn’t? After the experiment, try adding in more of the foods that made you feel great!

Salmon-Avocado Omelet
Prep time: 5 minutes
Cooking time: 10 minutes
Yields: 1 people

2 eggs
1 tablespoon coconut oil, ghee, or grass-fed butter
1/2 small onion, thinly sliced
2 sliced smoked salmon
1/4 avocado, diced
Salt and pepper to taste


  1. Beat eggs in a small bowl.
  2. Heat oil in a frying pan.
  3. Add onion and sauté for 5 minutes.
  4. Add eggs, turn heat to low and cook for 3-5 minutes until eggs are mostly cooked.
  5. Distribute salmon and avocado evenly across the eggs.
  6. Use a spatula to fold the omelet in half and cook 30 seconds on each side.

Would you like to learn how to choose the best breakfasts for you? (And the best lunches, dinners, and snacks?) Are you curious about how health coaching can help you make your own healthy changes? Let’s talk! Schedule an initial complimentary consultation with me today! 717-781-7098 or Email: Transformation@AmandaGoodwin.Biz

*Recipe from the Institute for Integrative Nutrition.