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! Fresh Planet Flavor

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! Fresh Planet Flavor

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. . .

Want to throw something together from what you have in the fridge? This technique is healthy… Click To Tweet

This technique is what I use to ensure I get a balanced start to the day. What makes it qualified as “balanced”?

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

  • I need some protein to start the day, even if it’s just one perfectly cooked egg with the yolk still gooey. Delicious! 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 (I share the common obsession with them) 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. Let your imagination run wild!

These are my building blocks for balanced breakfast prep. If you need specifics, see the recipe below. In either case, go forth and enjoy your balanced breakfast at the earliest opportunity!  

Balanced Breakfast

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. Also check out 7 Ways to Cook Eggs to Maximize Nutrition.
  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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Nutrition Facts
Serving Size
Amount Per Serving As Served
Calories 388kcal Calories from fat 214
% Daily Value
Total Fat 24g 37%
Saturated Fat 7g 35%
Transfat 0g
Cholesterol 160mg 53%
Sodium 177mg 7%
Carbohydrate 37g 12%
Dietary Fiber 13g 52%
Sugars 9g
Protein 12g

Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories 2000
Total Fat Less than 65g
Sat Fat Less than 25g
Cholesterol Less than 300mg
Sodium Less than 2,400mg
Total Carbohydrate 300g
Dietary Fiber 25g
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