As discussed in “4 Tips For a Better Breakfast,” one of the easiest and most effective ways to improve your health and lose weight is to eat a high-protein, nutrient-dense, whole food breakfast. Together, the foods listed below can form a perfect plate to satisfy your hunger, while packing big health benefits.

Protein helps reduce cravings, supports immunity, promotes fat burning, and improves your mood. Aim for 25 grams of protein per meal (4 eggs, 3-4 oz meat/poultry/fish/seafood, or 1 scoop protein powder).

Fat aids weight/fat loss (yes, you read that correctly), helps stabilize blood sugar levels, increases satiation, reduces cravings and prevents overeating.

Vegetables, especially green leafy veggies, are full of nutrients such as vitamins, minerals and fiber. Although non-starchy veg should be the bulk of your daily carb intake, starchy vegetables, fruit and some sprouted grains can be included depending on your activity level and weight loss goals. ”Sprouted” grains like bread and tortillas are a healthier alternative to conventional “whole wheat” or “white” products. Sprouting increases vitamin content and predigests grains, making them more digestible.

Power Performance

• Fried Eggs + Bacon + Sweet Potato + Kale
• Wild Salmon + Poached Eggs + Asparagus
• Sliced Beef/Bison Steak + Broccoli + Red Pepper
• Poached Eggs + Hollandaise Sauce + Spinach + Mushrooms
• Scrambled Eggs + Sausage + Peppers + Red Potatoes
• Mini Turkey Burgers + Brussels Sprouts + Sweet Potato
• Omelet + Goat Cheese + Swiss Chard + Onions
• Smoked Salmon + Olives + Spinach + Tomatoes

• Chocolate Protein Powder + Greens + Almond Butter
• Hard-Cooked Eggs + Avocado + Cherry Tomatoes
• Strawberry Protein Powder + Greens + Banana
• Sweet Potato Crusted Quiche + Roasted Cauliflower
• Bison Meatballs + Red Bell Pepper + Orange
• Mini Frittatas + Greek Yogurt + Blueberries
• Nitrate-free Sausage + Raw Milk Cheese + Apple

• Sprouted Brown Rice Tortilla + Scrambled Eggs + Avocado + Salsa
• Wild Salmon + Banana, Blueberry & Pecan Quinoa
• Sprouted Cinnamon Raisin Bread + Almond Butter + Banana
• Steel-cut Soaked Oatmeal + Apple + Walnuts
• Sprouted French Toast + Date Whipped Cream + Strawberries

For optimal performance, it’s best to eat your healthy balanced breakfast within 1 hour upon waking. If you don’t like to eat first thing in the morning, you can split it up into two smaller meals. Eat a few hard-cooked eggs and an avocado, then a couple hours later, snack on an apple and almond butter.

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