Breakfast: Most Important Meal of the Day?



Breakfast is often the most easily skipped meal of the day, but the most IMPORTANT meal of the day.


Nag, nag nag…am I sounding a bit like your mother?  If so, GOOD!  Because she’s right.  They are always right!  Well, 9 times out of 10, anyway.


But, in all seriousness, breakfast truly is the most important meal of the day for several reasons:

  1. It sets the tone for your busy day.
  2. It provides fuel for the body with nutrients to have energy to keep you going for the day.
  3. It fires up your metabolism so you can burn fat throughout the day.
  4. It aids in healthy weight loss and to sustain good health.*

*In fact, studies show that people who eat breakfast regularly, have better luck in losing and keeping weight off, than those that skip breakfast.


Ok, now that you now agree that breakfast is the most important meal of the day, what should a proper breakfast include?  Good questions, glad you asked!  Two key nutrients:


  1. Protein – can come from lean meats (chicken/turkey sausage) eggs, beans or dairy)
  2. Fiber – found in whole grains (oatmeal is a GREAT one), vegetables and fruits

**Guess what??!  Shakeology has them both!

But, here’s a picture of what I ate for breakfast today.  Hardboiled egg over sautéed spinach with a flax oil dressing.


Want to know how to make it?  Of course you do, here you go:

(Serves 1)

  1. Hard boil an egg.  Place egg in sauce pan, fill water until egg is almost submerged, add ¼ cup of white vinegar (helps avoid egg cracking when boiling).  Turn heat on high, once it starts boiling, set timer for 10 mins.
  2. In the meantime, mix the dressingtogether:
    1. 1 tbsp Flax Oil
    2. 1 tbsp of Hemp Seeds
    3. 1 tsp Tamari
    4. 1 tsp of Basil
    5. Pinch of cinnamon
    6. Sauté spinach in a fry pan with 1 tablespoon of coconut oil or a dash of olive oil.
    7. Once egg is hard boiled, crack the shell and slice and place on the bed of spinach.
    8. Drizzle dressing and ENJOY!!!


Why Spinach?

Spinach, a phytonutrient, is an excellent source of iron, folate, magnesium, Vitamin A & C and the list goes on and on.  To see more, check it out here.  These are all essential vitamins to get healthy, strong (remember Popeye??) and ward off disease and illness.  Spinach is often dubbed as the ‘anti-cancer’ agent.


Why Flax Seed Oil?

Flax Oil is high in omega-3, omega-6 and omega-9 essential fatty acids, Vitamin B, potassium, fiber, protein and zinc, to just name a few.  All of these are key in maintaining overall good health and function of all body systems.

To make it easy, here are the foods to avoid for breakfast:

  • Sugary Cereals
  • White grains
  • Pastries
  • Syrups

Plain and simple.  These foods digest too quickly which, in turn, makes you feel hungry a short time after, thus bringing temptation to eat again.  A breakfast filled with protein and fiber will make you feel full for a better part of your morning, until it’s ready to grab your healthy snack (remember – we should eat every 2-3 hours).

Don’t have time to whip up a breakfast like the above?  No problem…here are some EXCUSE free options (again, all take some PLANNING AHEAD!!)

  • Shakeology (SUPER EASY and substantial)
  • Steel Cut Oats
  • Peanut or Almond butter & Banana wrapped in a Whole Grain Torilla
  • Greek Yogurt with fresh berries, crushed raw nuts, shredded coconut, raisins, etc
  • Veggie omelet or scramble
  • Boiled Egg w/ Whole Grain toast

I hope you this information is helpful and I teased your palate with my breakfast above.  To see more on what my daily nutrition involves, I invite you to find me on Facebook and let’s connect and share.  I’m here for you as a support network to guide you to a healthier way of life.


Your partner in health & fitness,

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