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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
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
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
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
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
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
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
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
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
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
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
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
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
A healthy & great tasting smoothie!
Carbs: 11.9g | Fat: 0.5g | Fiber: 3.2g | Protein: 2.8g | Calories: 56.1
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
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
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!
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!
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.
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!
Meghan
Meghan
Grains are high carb and boxed cereals are highly processed–two reasons Kashi is not something I recommend.