Hi, I'm Jessica! As a Whole30 Certified Coach, I find one of the biggest things my clients struggle with is how to get veggies into their breakfast each morning. It is hard to break the habit of sugary and processed carbs for breakfast. Some of the most popular breakfast items in America are cereal, pancakes, waffles, muffins, donuts, oatmeal, toast, and the list goes on and on! During a Whole30, those foods are all out for the duration of your 30-day program. In fact, for a healthy breakfast, they should no longer be your go-to in general. They are great in moderation and for your Food Freedom, but a balanced healthy breakfast is so important!
If Whole30 is new to you, I’m happy to explain! It is a 30-day dietary reset where you remove potentially problematic foods from your diet. This includes sugar, dairy, grains, legumes, alcohol, and food additives carrageenan, MSG, and sulfites. After the 30 days are over you reintroduce each removed food group one at a time to see how they affect you. The foods you removed are not necessarily bad, they are just unknown. After your self-experimentation with the reintroduction, you are then able to create your “Food Freedom” plan where you are in control of your food choices and have new healthy habits. Trust me, it’s amazing what can happen in 30 days!
I find my clients will try to recreate these beloved breakfast items with compatible ingredients. But one of Whole30’s rules is “No re-created baked goods, sweets, junk foods, etc.” Even if your “cereal” is made from fruits, nuts, and almond milk, we are missing the point here. Whole30 not only changes what you eat, but it also aims to change your habits and relationship with food. I like to challenge my clients to break through this breakfast mindset and put nutrient-dense foods on their plates instead.
My recommendation for breakfast is to follow the same Whole30 template you do for any other meal. The template is a palm-sized portion of protein, a plated fat, and then fill the rest of your plate with veggies. However, I find the trickiest thing for people is to get those vegetables on their plates for breakfast.
Here is a list I have compiled of all my best ideas to get your veggies on your breakfast plate!
Tip 1: Scrambles, Omelets, and Frittatas
A quick egg and veggie scramble is such an easy way to get a healthy breakfast in! You can use whatever veggies you have in the fridge and throw it all together for a quick and nourishing breakfast. You can use onions, bell peppers, zucchini, spinach, kale, tomatoes, mushrooms, broccoli, or anything else you have in your kitchen. Mix & match and create new flavor combinations. Dress it up with salsa or hot sauce to give it even more flair.
If you have a little more time, you can make it fancy and turn it into an omelet. Or, plan ahead and meal prep a frittata. You can make a large one and cut it into 6-8 slices for breakfast to heat up all week.
Hack: Use Whole30 Approved Oomph Cooking Blends to cut down your prep even more! The blends will add excellent nutrition & flavor, and they pair so well with eggs!
There are many ways to use Oomph, but my favorites for breakfast are:
-Add a scoop to scrambled eggs
-Add a scoop to your omelet shell
-Add a scoop to your frittata for extra flavor
I love using Oomph as a shortcut to my meal prep. Check out my Oomph Frittata recipe here!
https://www.nourishedwithjessica.com/post/kale-sweet-potato-and-sausage-oomph-frittata
Tip 2: Put an egg on it
Take last night’s dinner and put a fried egg on top. Seriously, that’s it! Adding the fried egg gives it the breakfast vibes and also switches it up a bit so you do not feel like you are eating the exact same thing as the night before. My favorite is any type of roasted veggie from last night's dinner (Sweet potatoes, Brussel sprouts, broccoli, zucchini are some of my fav’s) and the protein (chicken, steak, sausage, really anything!) and then add to a bowl mixed with an over-easy egg on top. It’s so easy and helps utilize those leftovers, so they do not go to waste.
Tip 3: Make a breakfast salad
Okay, it’s really just a salad, but we’ll call it a breakfast salad just to keep those breakfast vibes going! Use any salad ingredients you love, and then add a hardboiled egg and some bacon on top. It’s all the veggies plus the eggs and bacon. Win-win!
Tip 4: Add some greens on the side
My favorites are sautéed kale in olive oil, garlic, salt, and pepper, or a side of fresh arugula with a drizzle of olive oil or vinaigrette. Super simple but a fantastic way to get some of those nutrient-dense greens in first thing.
Tip 5: Breakfast for dinner is a thing, why not dinner for breakfast?
There is no rulebook that says you have to eat “breakfast” foods as your first meal. You’ll likely start to get sick of looking at eggs every morning, or maybe you are someone who doesn’t even like eggs. Instead, reheat last night’s leftovers for an easy and quick breakfast (Pro-tip: start making double batches at dinner so you can get a few different meals out of it!) or just make yourself something that just sounds good! Maybe that’s a lettuce wrap sandwich, tuna salad, grilled chicken & veggies; honestly, anything goes! Do not confine yourself to the breakfast box!
One more great option is a hash. Use up any protein, starch, and veggies you have on hand and use your favorite seasoning. This is another super delicious way to use the Oomph Cooking Blends!
Check out my Build your own Whole30 Hash template!
https://www.nourishedwithjessica.com/post/build-your-own-whole30-hash
I don’t think our parents were lying to us; breakfast really is the most important meal of the day! It sets the tone for our whole day, and starting with a well-balanced nutritious meal is not only going to give you lasting energy, but I think it gives you the confidence to crush the rest of the day. With our busy lives, it is easy to forget about breakfast or want to do a quick meal on the go. But try to give yourself just a few more minutes in the morning to enjoy a nourishing meal. If you are in a hurry, make a plan for your breakfast the night before so you don’t even have to make any decisions when you are still trying to wake up. Adding in your veggies for breakfast is a healthy habit that will take some time to create. But remember, during your Whole30, we are not just changing what goes on your plate, but we are changing your habits and relationship with food as well!