For breakfast, there are two tracks that work very well. There are shakes, and there is regular food. In your shakes, you want to have fiber and quality protein, and you want it to be powerful. So, you have a couple of options. We have made the Reset Shake and honestly, if you make this shake with water, you are good to go for a lot of reasons. There is something, called resistant fiber, which, if you get a high enough dose, gives you 6-9 hours of stable blood sugar. There is resistant fiber in some foods, but it is difficult to get a high enough amount without eating a lot. So, the Reset Shake is one easy way to do it. Another way to go is to engineer your own shake. To do that, you want a couple things. You want some protein. I love vegetable-based protein powders, such as pea protein powder. There is also this new thing called hydroBEEF™, which is beef-based protein. It is free of fat and cholesterol, and the better ones are very clean. It is very important to get the ones made from grass-fed, New Zealand, imported beef. A serving of that will be 25 grams for a woman or 30-35 grams for a man, and this is for average sizes. So, now you have the protein. You need some liquids with that. If you are trying to improve your weight, choose water, and you will do just fine. If you’re steady in your weight, and you want to maintain, you can use some unsweetened coconut milk. I also love unsweetened flaxseed milk. You want about one-half cup of that. Seeds work well. You get some fiber, some legumes and some essential fats. Chia seeds are awesome for this. Drop in two tablespoons. Apart from those things, add a little bit of fruit. Not a ton. Do one-half cup of berries – especially blackberries or raspberries – and throw in some greens. You will be amazed that you will not even know they are there, as there is no negative taste from the greens. Throw in a handful of spinach. You can even throw in frozen spinach, which will help with the blending. Hit “go,” and that’s breakfast.
The other choice for breakfast is regular food. Another one of my favorite things to have is seafood. I’ll eat wild salmon cooked from the night before or smoked salmon. Now, the trick about that is know the lox will be a bit lower in sodium. Use about a three ounce serving of salmon with some steamed vegetables and some cold potatoes. For the steamed vegetables, I love broccoli, cauliflower and bok choy. I also will typically have some fermented vegetables. You can get some really good artisan versions of fermented vegetables at your whole foods or farmers markets. For instance, you can get a good version of sauerkraut or kimchi. So, have a dab of that, a few ounces of salmon, steam some veggies up very quickly, and then you need some good carbs. You do not need a lot, but there are two ways to go. One is canned navy beans. Canned is actually fine for these. Get organic versions that only contain the beans and salt. Use a quarter cup, and give them a good rinse. The other option I love is having boiled potatoes in the refrigerator. Boil a small batch of baby potatoes. They have purple potatoes, if you have not seen those. They are basically like blueberries, as they have the same pigments. So, boil them and throw them in the refrigerator. Take out about a quarter cup per serving, and do not heat them. This will give you that resistant fiber, as well. So, for breakfast, do a shake or do some regular food. You can throw this meal together in just a couple minutes!