pro metabolic breakfast ideas that are easy and nutrient dense
Pro-metabolic breakfast ideas do you not have to be complicated or boring. There are so many good foods to eat in the morning to support your metabolism and get a good start to the day and so many delicious ways to prepare them. Just because you are trying to be healthy does not mean you have to compromise and eat food isn’t great.
You will probably be pleasantly surprised to find that many of your childhood comfort foods I totally acceptable in the Pro metabolic way of eating.
If you are new to pro-metabolic eating, and here’s a quick definition for you. This way of eating is a whole foods nutrient dense old-fashioned way of preparing and enjoying food that supports all the bodies functions and your overall health. It supports your blood sugar levels, immune system, thyroid function, adrenal glands, energy levels, hormone balance, and so much more. When consistently followed, the pro metabolic way of eating also helps with weight loss, too.
A lot of what you will find about pro-metabolic eating is nothing new. In fact, we only have to look back a few generations to find what supports our metabolism.
The truth that this lifestyle holds has simply been lost over the last several generations due to diet culture and a lack of understanding of what good food is.
(Let me be straightforward with you. This is not medical advice. I am not a licensed health coach. This is merely been searching for these truths for a long time to answer many of my questions concerning wellness. This based on my research and personal experience. Apply any of these principles at your own risk.)
What do you eat on a pro metabolic diet?
First off, the pro-metabolic diet is better referred to as pro metabolic eating because it is a way of eating with principles that is adapted by each individual to their own circumstances rather than a restrictive set of rules that dictate what you can and cannot eat.
Secondly, what is eaten in pro metabolic eating depends on whether or not you are healing your metabolism or simply maintaining it. There may be a period of limiting or avoiding different things if your body does not handle them well, however, good news, the goal is FOOD FREEDOM! If you are coming from a restrictive diet where you have not eaten gluten or dairy in years, then there will also need to be a time of healing for your body to adapt back to eating these foods.
Primarily, pro metabolic eating consists of categories of good quality foods that are easy for your body to digest (bioavailable)such as….
Proteins to prioritize are good quality meats such as buying meat from local farms that practice healthy regenerative farming practices or if that is not an option, organic grass fed beef and organic chicken and other meats from the grocery stores. Raw dairy products is also a great source of protein like raw cheese or milk from cows, goats, or sheep.
Egg yolks and egg whites can also be consumed for protein.
Bioavailable carbohydrates that are good quality look like
- seasonal organic fruits
- raw dairy
- simple natural sugars (honey, maple syrup, high quality sugar)
Whole grains can be consumed by freshly grinding them into flour for recipes, fermenting, and sprouting them.
Why root vegetables are always a good option is because they are easy to digest and because they are grown underground they do not come into as much contact with chemicals like pesticides.
Some examples are…
- Sweet Potatoes
Fat is not the bad guy. Actually, you need high quality fat in order to process carbs well.
Good quality fats look like…
- Coconut oil
- Olive Oil
Some delicious pro-metabolic foods and drinks that support a healthy metabolism are bone broth, adrenal cocktails, mineralized water, gelatin gummies, liver supplements, and raw carrot salads.
If you are into meal plans, you can find some pro metabolic meal plans over on Fallon’s Table. She has many options for sale including a dairy reintroduction meal plan for those who are interested in consuming dairy again.
How much should I eat for breakfast?
There is no short answer to this question because we are all different with different health journeys with things we need to heal and recover from.
The best way to know how much you should eat for breakfast is to take this calorie quiz over on Fallon’s website. It will suggest to you your daily amount of calories based on a few questions about your lifestyle (how much you exercise, whether or not you are nursing, etc.). Then track your calories in a free calorie tracker app. It does not have to be super strict. A rough estimate will be fine.
After you have figured out how much you should be eating in a day and how much you actually are, if there is a big gap between the two numbers, try to slowly work your calorie intake up over a few weeks or more. Once you have an idea of how to maintain a good amount of calories, you can stop tracking every day and switch to every couple of months just to stay on track.
Feel free to tweak how much you eat in the morning verses at lunch or dinner or even for snacks based on how you feel. For a while when I first starting eating pro metabolically, my body could only handle a small breakfast or else I felt sluggish and terrible.
(To give you an idea, as a nursing mom, my goal is to eat anywhere from 2400-2600 calories a day. This may seem like a lot, but I have actually lost weight eating this way.)
Tweak things here and there and keep experimenting and you will find what works best for you and how much you should eat for breakfast.
Remember that we are all different with different lifestyles and responsibilities. Don’t try eat like someone else! Enjoy eating in a way that supports you and your energy output.
Is oatmeal pro metabolic?
Oatmeal is pro metabolic if it is prepared well. It is recommended that you sprout or soak your grains at least overnight if not for 24 before using them and cook them well! The soaking process helps break down the grains and gives your digestion a head start.
Another way to help oatmeal be pro metabolic or for your metabolism is to ferment it by making an oat sourdough starter. The fermentation and wild yeast will also help break down the grains making it easier to digest which inturn makes it easier for your body to process and absorb the nutrients from the oats.
Can you eat cheese on a metabolic diet?
Absolutely! Raw or even high quality cheese that is not raw is definitely great for your metabolism. Raw cheese has not been homogenized or pasteurized (not processed) which means if you source your raw cheese from a healthy clean source, you do not need to worry about bacteria and you get the nutrients that are not broken down or altered by being processed.
Even if you are only able to get high quality cheese that has been processed, it will still be better for you because it won’t have additives like anti-caking agents and dyes added to them.
The goal is to get the best quality nutrient dense food in its natural state.
Is sourdough pro metabolic?
Absolutely! Sourdough supports your metabolism well especially if you are gluten intolerant. Because the fermentation breaks down the gluten, it is easier to digest even with a sensitivity to gluten.
Make sure the sourdough you are eating is made from good flour. If you are unable to make the sourdough bread and other delicious sourdough recipes, see if you have any friends or neighbors who make sourdough and would be willing to sell you some.
Although you can buy sourdough bread in the store, there are still additives and other things that do not support your metabolism. Because they most likely have preservatives in them, you also don’t know how old the bread really is which means that it might not have as much nutrients as fresh bread would.
It is best to make your own or buy freshly made bread from someone else then to eat store bought sourdough bread.
Pro Metabolic Breakfast Ideas
Breakfast is so important to those of us who want to eat in a way that supports our overall well being. It is recommended to eat within an hour of waking up to help bring down those stress hormones that woke you up this morning and support your energy for your morning tasks.
Breakfast should not be complicated or take too long to throw together or else you will be tempted to just skip breakfast altogether.
Here are some simple nourishing breakfast ideas to help sustain you through your morning!
Egg and Oatmeal
Farm fresh eggs or organic pasture raised eggs provide a good protein and when paired with overnight sprouted oats cooked, make a simple breakfast that any one can make. Don’t forget to cook both with some high quality fat like grass fed butter.
You can also top your oatmeal with fruit or any natural simple sugars listed above. To add even more nutrients and to make the oatmeal delightfully creamy, try cooking it with milk instead of water.
Another breakfast idea that uses eggs is this egg sandwich recipe made with sourdough bread. The cheese not only adds deliciousness, but also gives some extra nutrients and healthy fats. You want fat when you are eating any kind of carb becuase it helps you body digest the carb easier so don’t skimp on the butter when cooking your egg either.
This is another variation of a breakfast egg sandwich. You simply cut out the middle of the sourdough bread and replace it with the egg frying them both together.
If you are up to a little more preparation, there is no good reason why you can’t enjoy some pancakes even on a diet. As long as the pancakes are fermented and made with good ingredients like this sourdough pancake recipe, you can still enjoy this breakfast favorite while pursuing metabolic health.
Add some grass fed collagen peptides to your favorite breakfast smoothie and you are good to go! It is a tasteless source of additional protein and can be used as protein powder. Try a handful of frozen fruit, a cup or two of raw milk, and a scoop of collagen. So simple and yet so nutrient dense!!
Instead of having an egg with your oatmeal, try adding some collagen (which is basically natural nutrient dense protein powder) to your oatmeal after it is cooked.
Egg and fried potatoes
Since potatoes are really good for your gut health, having some fried potatoes alongside an egg makes for a good breakfast that will sustain you.
No need to pass up some breakfast pizza. This sourdough pizza is a great option on the pro metabolic “diet”!
Scrambled eggs, cheese, and sourdough tortillas! Yes, you can still enjoy breakfast burritos.
Omlet and Toast
Top with raw dairy cheese and enjoy it with some sourdough toast, fried potatoes or even better French Toast!
Egg and Fruit
Eggs are the perfect breakfast protein and if you are looking for something else to pair it with, try some ripe seasonal fruit for optimal nutrient absorption.
Cheese and Fruit
A decent chunk of cheese provides good protein for breakfast as long as it is paired with a good carb like fruit, sourdough toast, or potatoes.
The simple baked oatmeal dish doesn’t have to be pushed aside in this pursuit for welness. Just remember to make it with good ingredients including a healthy fat and pair it with a good source of protein.
Breakfast is the most important meal of the day because it sets the stage for your morning and beyond. It is the breaking of your overnight fast and should not be neglected. You don’t necessarily have to eat first thing as long as you eat 30 minutes to an hour of waking up.
These pro metabolic breakfast ideas are some simple ways to help you eat well and feel better than you ever have.
If you would like to know more about pro-metabolic eating, head on over to this article, The Pro Metabolic Diet: Healthy Eating for You!
Although I am not in the health sphere professionally, I have seen great results applying pro metabolic principles. Not only have I gone from being gluten free to eating gluten every day, I have also seen vast improvement in my skin condition called rosacea, improved my sleep quality, and have lowered my stress significantly. As a nursing mom and full time stay at home mom, reducing stress has been a huge win!
I can confidently say that this lifestyle will have long term benefits for me and my household. I can’t help but share this truth you because I have personally applied these principles and seen great results.
What about you? Are you content with your wellness journey? Have you found what you are looking for? If not, try pro metabolic eating. It is worth it all the way!
If you have any questions, feel free to leave a comment down below and I will get back, too! You can also jump on my email list to never miss a post about Pro Metabolic Living!
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