Building a Balanced Breakfast

by Fresh Planet Flavor
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Some tips on what to keep on hand to make easy breakfasts, meat-free options too! Click to read more...

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 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!

How to make variations of an easy balanced breakfast, that includes protein and fiber, clean carbs, healthy fats and plenty of vitamins. Click to read the quick tips! GrokGrub.com

Balanced Breakfast

PinShareTweet14K SharesSomething 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… Breakfast Building a Balanced Breakfast European
Nutrition facts: 200 calories 20 grams fat
Rating: 5.0/5
( 1 voted )

Ingredients

  • 1 tsp coconut oil
  • 1 egg
  • 1 small sweet potato, roasted as described above and halved
  • Handful of arugula or other salad greens
  • Handful of cherry tomatoes
  • 1/2 avocado

Instructions

  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 on a plate. Add the half a 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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22 comments

Jessica Bradshaw May 9, 2016 - 2:35 pm

That looks delicious, colorful and so balanced! I am a huge fan of starting the day off with a balanced meal.

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Fresh Planet Flavor May 9, 2016 - 4:29 pm

Thank you, love color in my breakfasts… it’s a must-have.

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Karin Rambo May 9, 2016 - 2:41 pm

Yum! This looks so good! It’s exactly the breakfast I would love to have, but never have time to make. 🙂

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Fresh Planet Flavor May 9, 2016 - 4:20 pm

It’s way quicker to make than you think. 🙂

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Sophia May 9, 2016 - 3:17 pm

This whole breakfast looks so good. And your presentation is excellent. I liked how your broke down the food groups as well.

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Grok Grub May 9, 2016 - 4:35 pm

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.

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Jane @ seejane.me May 9, 2016 - 3:24 pm

This looks splendid! So colorful, balanced and healthy!

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Mia May 9, 2016 - 3:25 pm

Oh my goodness YUM! I will definitely be making this.. This literally made my mouth water lol!

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Cassandra May 9, 2016 - 4:03 pm

Oh wow. This breakfast is everything I love. YUM!

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Grok Grub May 9, 2016 - 4:34 pm

Tomatoes, eggs, sweet potatoes, frilly greens… everything I love, too. 🙂

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Alexis May 9, 2016 - 4:14 pm

This looks incredible! Definitely going to add this to my must try list!

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Rachel May 9, 2016 - 5:21 pm

Ooh this looks so good. I wish I had more time in the morning for a solid, balanced breakfast!

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Morgan May 9, 2016 - 5:26 pm

YUM! Looks like a delicious way to start your day!

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Emily May 9, 2016 - 11:24 pm

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.

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Klauss May 10, 2016 - 7:39 am

Great breakfast, my favorite arugula present 🙂

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Grok Grub May 11, 2016 - 2:51 pm

Arugula is one of my favorites, too. So spicyyyyyy!

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Becky Winkler (A Calculated Whisk) May 10, 2016 - 5:23 pm

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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Building A Balanced Salad | Grok Grub June 14, 2016 - 1:16 am

[…] than a month ago I posted the strategy for Building A Balanced Breakfast, now it’s time for the second installment in the series: Building A Balanced Salad. I have […]

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Jess December 19, 2016 - 6:56 am

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.

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Fresh Planet Flavor December 19, 2016 - 9:11 pm

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.

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GetThatRight January 1, 2018 - 1:07 pm

Thanks for sharing these wonderful tips.

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Easy Everyday Whole30 Breakfast | Fresh Planet Flavor May 23, 2020 - 11:41 pm

[…] if you’re looking for a similar breakfast that includes more whole-food carbs, check out my How to Build a Balanced Breakfast post. If you’re low(er) carb or even keto, enjoy my Easy Everyday Whole30 […]

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