Repair Your Metabolism For a Better Life.

What’s for Breakfast?


TRIM Program participants have voted these recipes as their favorites!

Clicking on recipes will link you to an outside website called–a huge website with many recipes only a few of which are suitable for TRIM program participants.

. Those are all included here at as either breakfast, lunch, or dinner selections.

Breakfast Menu Selections

Buttermilk Scrambled Egg Cheese Melt

Creamy rich cheesy mixture that I recommend you also experiment with new variety by substituting your favorite cheeses and adding your favorite fresh or dried herbs and condiments (chopped olive with cream cheese instead of cheddar, or saute onion and mushroom in the butter before adding the eggs).

Carbs: 1.9g | Fat: 31.3g | Fiber: 0g | Protein: 20.7g | Calories: 370

Hot Pumpkin

Keeps well in the fridge and tastes good as a chilled custard as well as hot “cereal.”

Carbs: 10.7g | Fat: 25.5g | Fiber: 4.7g | Protein: 23.5g | Calories: 356.3

Poached egg on Ezekiel Bread

Egg white is more nourishing when cooked and the yolk is more nourishing when raw, so poaching (which leaves the yolk golden yellow and liquid) is a super healthy way to enjoy eggs.

Carbs: 15.4g | Fat: 17g | Fiber: 3g | Protein: 10.4g | Calories: 255.3

Avocado, Kauai Style

Easier than pie: Slice an avocado, remove pit, and pour on coconut cream.

Carbs: 18.1g | Fat: 33.5g | Fiber: 12.6g | Protein: 3.4g | Calories: 360.9

Blueberry Summer Smoothie

If you just gotta have that fruit smoothie, do this one!

Carbs: 27.2g | Fat: 17.8g | Fiber: 2.8g | Protein: 2.3g | Calories: 286.6

Sprouted Wheat Berry Salad, Mediterranean Style

Sprouted wheat berries, and any sprouted grain (including popular quinoa) will be more nutritious than unsprouted whole grains due to the germination process converting storage starch (carb) into amino acids, fiber, vitamins, and more.

Carbs: 32.5g | Fat: 22.9g | Fiber: 1.3g | Protein: 9.2g | Calories: 358.3

Yogurt Parfait

Simply assemble your favorite nuts, seeds, dried fruits, and/or granola (vegetabl oil free, of course) for an endless variety of healthy breakfast options. Carb sources here are the dried fruit and the granola, so make sure to limit each to 1-2 tbsp.

Carbs: 21.9g | Fat: 40.3g | Fiber: 5.7g | Protein: 16.4g | Calories: 518.7

Coffee-Flavored Milk-Creame

This is what I’ve been having for breakfast since moving to NH, land of legal real milk.

Carbs: 12.7g | Fat: 30.1g | Fiber: 0g | Protein: 9.4g | Calories: 355.8

Veggie Smoothie

This is pretty low-fat and low-protein and might leave you hungry in a few hours. I’d add an ounce of pecans or sunflower seeds to bulk it up, which adds 5 gm carbs, 6 gm protein, and 160 cals

Carbs: 15.5g | Fat: 7.2g | Fiber: 7.1g | Protein: 3.5g | Calories: 124.1

Mustard Horseradish Dip and Sauce

Want to WAKE UP without Coffee? This dip will jump start your day. Use 1/4 cup with as many fresh or leftover cooked veggies or meats as you want.

Carbs: 1.5g | Fat: 6g | Fiber: 0.1g | Protein: 0.9g | Calories: 107.7

Tofu Mustard Sauce

With a 1/4 cup of this Asian-Influenced dip, start your day dipping all the fresh/cooked veggies or leftover meats you like.

Carbs: 4.7g | Fat: 26.2g | Fiber: 1g | Protein: 6.6g | Calories: 277.9

Cool Summer Dip

Serve as a dip with crisp celery sticks, cucumber slices, green and red pepper strips, mushroom caps, and cauliflower florets. Toss with shredded cabbage for a fresh-tasting coleslaw.

Carbs: 3.3g | Fat: 12.1g | Fiber: 0.2g | Protein: 2.1g | Calories: 127.3

Raw Vegetable Smoothie

Want more fiber-rich antioxidant-packed fresh veggies? Try this spicey smoothie on for size. Works for any meal. Lots of fiber, around 12 net carbs per serving.

Carbs: 23.4g | Fat: 23g | Fiber: 8.3g | Protein: 11.6g | Calories: 329.6

Lemon-Almond Biscotti

Tired of toast? Try this recipe! If you like, make 3 batches at once and store in a dry place

Carbs: 6.9g | Fat: 5.4g | Fiber: 1.7g | Protein: 2.2g | Calories: 83.2

Whipped Cream Dollop

Perfect topping for low-carb crackers/biscuits etc. No added sugar but the chocolate sweetens it just enough and the cream brings out the sweetness of the cracker

Carbs: 4g | Fat: 19.7g | Fiber: 0.3g | Protein: 1.3g | Calories: 193.5

Green Monster Smoothie

A healthy & great tasting smoothie!

Carbs: 11.9g | Fat: 0.5g | Fiber: 3.2g | Protein: 2.8g | Calories: 56.1

Green Smoothie

Cookbook creator says: With so few calories, you may need to think of this as a snack, or accompany with a couple handfuls of nuts

Carbs: 16.3g | Fat: 0.6g | Fiber: 3.3g | Protein: 1.7g | Calories: 72

low carb peanut butter microwave mug cake

If anyone experimenting with this discovers what spices to add so you don’t need the stevia or the hazelnut sweetener, PLEASE email DrCate through her website!

Carbs: 8.6g | Fat: 34g | Fiber: 4.4g | Protein: 11.7g | Calories: 380.4

avocado asparagus smoothie

Refreshing fast and delicious; a great way to get those fresh veggies into you before they go limp in your refrigerator (effective carbs = 6g per serving)

Carbs: 13.3g | Fat: 13.7g | Fiber: 7.8g | Protein: 4.2g | Calories: 173.7


About Author

Dr. Cate

With over two decades of clinical experience and expertise in genetic and biochemical research, Dr. Cate can help you to reverse metabolic disease and reshape your body.

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  • steven

    Dr. Cate, can you talk a little more about Ezekiel bread, please. Do you feel the way Ezekiel bread is made get past the gluten issue?

    • Gluten is the protein in wheat that makes dough glue-y. It’s added to Ezekiel bread because truly sprouted grain breads would be very crumbly without it. If you have a gluten allergy, Ezekiel is not a good choice. Otherwise, it’s fine!

  • Tina

    I usually drink a powdered, organic green drink in the morning with my breakfast. It contains sea vegetables in it. Are these drinks a good addition to the diet being that I don’t normally eat sea veggies or are they a waste and I should just stick to eating regular raw and cooked veggies (which I already do anyway)..


  • Mary

    Forgot to mention: flax seeds are really dense food….a 2-3″ square of this bread is quite enough. Nobody said you have to maintain the normal ratio of cream cheese – lox to bagel in this deconstruction, though!

  • Codie

    Hello dr. Cate I’m currently reading your book deep nutrition, and I was wondering what you thought about when microwaving foods to eat it up; it any chemical properties are disturbed. What are your thoughts on “juicing” of vegetables? Also, how can one get the required protein intake if they workout or exercise at a moderately high level? Are the effects of eating non- organic whole chicken, and beef that much worse than the alternatives? Also, what about basting chicken or turkey is that an appropriate method of cooking? Sorry for all the questions, but I do have a lot of them because in rather unfamiliar with cooking, in general, especially in a nutrient-rich capacity. Love the book so far, by the way!!

    • Microwaves are good for melting cheese and reheating previously cooked foods. The rest of your questions, and many more questions you will want answered as you read through Deep Nutrition, are covered in Food Rules.

  • Heather Carraher

    The other day I read a post that talked about the negative affects of oxalates in raw leafy green vegetables ( As salad and kale chips have become a staple in my new lower-carb lifestyle this is frustrating news! Do you think it’s a good idea to avoid raw leafy greens for this reason? Are the concerns about oxalates overstated in this article?

    • As we write in Deep Nutrition, plants did not evolve with the idea they should be good to eat and so, if you try hard enough, you probably can run in to problems from eating way to much of any one. What to do? Eat from the entire edible landscape whenever possible. Those health professionals advising people who already have developed stones to avoid oxalate-rich foods should explain that there is no clinical research to back up their advice. Drinking lots of water is a far better way to prevent stones, in my view.

  • Tina

    Whats your take on steel-cut oatmeal (1/4 cup dry) soaked overnite with a spoon of whey from yogurt, reheated the next morning with some egg-white added in? I’ll add toppings such as nuts, ground-up flaxseed, coconut oil and throw in a small bit of mashed banana for flavor. I am trying to cut down on carbs but love oatmeal and cannot give it up so thought I would have less oatmeal but add in eggs and the mentioned other things to make it interesting.

    • Though relatively empty calories just as most starchy foods are, steel cut oats are delicious when enhanced as you are doing with more nutrient dense, flavorful foods. You are also boosting their nutritional value by the process of fermentation, which reduces the carb counts a tiny bit and adds nutrients. These are good ideas and more than just a few steps in the right direction!

      • Tina

        Great! And quite tasty too 🙂

  • Kim

    Sometimes i mess up and don’t get enough good fat in a day. The next day i am lethargic and unfocussed – i have a fatigue disorder that needs lots of good fat to control. Solution: 1 big mug raw milk with 1 tbsp. unsweetened pure cocoa powder…. and about an ounce of butter melted into it. Yummy, and I feel better in about 20 min.
    I’d rather use raw cream but haven’t found a source so far. I figure butter is probably better than pasteurized cream. Many cultures make butter tea drinks.

    • There’s also pasture butter, made by Organic Valley, sold in many stores including Whole Foods and Trader Joes. This butter has more CLA and omega-3 fatty acids than ordinary organic butter.

      • Kim

        That sounds great… thing is, i’m in Mexico…
        I buy my raw milk straight from small farmers whose cows i also occasionally see passing by on the way to the fields in the morning. There is absolutely no quality control and everything is very low tech. But so far, no problems. I try to keep up with my kefir water and fermented veggie intake, to help with possible bacteria…

  • Elisabeth

    I think the main reason they soak the beans is so that they can be ground more easily. The soaking period is not long enough to allow fermentation. I guess this means none of the Japanese tofu products are OK, which is a shame as they were a good tummy filler!


    • Elizabeth
      They are OK, just not especially healthy as it is hyped. I’d say it’s a little like the vegetarian version of deli-meat turkey, which is not as good for us as a whole, roast bird with bone-broth gravy.

      • Elisabeth

        Thank you for your amazingly quick replies!
        I am trying to talk about your books and the lifestyle changes that we need to make to revert to traditional eating to several Japanese friends, my Japanese personal trainer, and also to my Japanese speaking sons. If you are aware of any Japanese physicians or nutrition experts with interest in your research, please let me know!

        • Thanks for spreading the word, and will do!

  • Elisabeth

    (continued). I haven’t heard of fermented tofu in Japan. In China they have a very smelly fermented one, like very strong cheese.
    Thanks, Elisabeth

  • Elisabeth

    Dear Dr. Cate, I bought both your books last week, one after the other. They made absolute sense to me, and I raced through them. I need to go back and take them more slowly.

    One thing I noticed you say was that tofu was not good, as these days it is not fermented. I was wondering what you mean by fermented in this case. I live in Japan, where tofu is part of DAILY life, and I have used it often to ‘bulk out’ a low carb diet. By fermentation, do you mean soaking the beans for some hours?

    • Soaking is part of traditional tofu making, probably partly because it facilitates fermentation. I mean fermentation in the culinary sense, which includes the processes of microbial culturing responsible for converting milk into yoghurt or cheese, grapes into wine, cabbage into kimchee, and so on.

  • Meghan
    Grains are high carb and boxed cereals are highly processed–two reasons Kashi is not something I recommend.

  • meghan

    Hi Dr. Cate!

    I’m an MPH student in Austin, Texas and I’m currently reading your book “Deep Nutrition”. I was wondering what you thought about Kashi brand cereals; are all cereals out?

    Thank you!


  • Jim Kling

    Cate, I never checked back on this after posting, but there’s little artistry involved. I just take a plate (or travel container) and plop some slices of salmon down, a honk of cream cheese, a scatter of berries, and a complete anarchy of tomatoes, and shake dill over everything. Next time I make this I’ll take a pic, but I’m no food stylist.

    Will also send gravlax pics if I rustle up a batch, which, come to think of it, I may just have to do.

  • JIm
    Mmmm. I love smoked salmon. Please send in a photo via admin [at} drcate [dot] com to post on this page, I’d like to see where the dill and berries fit in and how this deconstructed bagel is constructed!

    • Mary

      My favorite way to deconstruct a lox bagel (or any other kind, for that matter) is to start with a square of flax bread baked from ground flax, egg, oil, water, salt, and a pinch of stevia, with or without poppy seeds, sesame seeds, sunflower seeds, walnuts, chopped onion….you get the idea. Spread this with cream cheese or butter or whatever, add lox, sprinkle chopped fresh green onion…so delicious, you may never miss the bagel.

  • Jim Kling

    One of my favorite breakfasts is a deconstructed lox bagel. I take some smoked salmon or gravlax, sliced tomatoes, a few dollops of cream cheese, a spoonful of caper berries, and a dash of dill. Gravlax is very easy to make, BTW. Get those good omega-3s and a healthy dose of fat and protein and you definitely feel no hunger pangs, and good mental alertness!

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