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What's For Breakfast?

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).

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Kobe Bryant

It helped. I feel great.

"It’s helped. I feel great."

Kobe Bryant
NBA baskeball player
megyn kelly

This has been life changing

"Let me tell you this has been life-changing. I have all of her books, in audible and ebooks! I have gotten rid of all the hateful 8 oils. I have trained my body to eat its own previously toxic body fat. Download that pod it's a game changer!"

Megyn Kelly
Jesse Watters

Life changing

Deep Nutrition changed my life.

Jesse Watters
Fox News Primetime host

Saved my life

I would like to thank you for literally saving my life. Back in February, I had to be hospitalized while on vacation in Phoenix with an A1C of 11% and had to start taking 2 types of insulin and 2 other meds. I read the Fatburn Fix in April, and followed the program to a tee, and I’m down by 15 pounds, 6.8 A1C, and only one once weekly diabetes medicine. Prior to reading the book, it was almost impossible for me to lose weight as a diabetic. 

Leontyne Tompkins

I feel free

For the last month, I have really been reading all labels on everything. I have completely remove those 8 oils you talk about. I must tell you, I feel great! I have more energy and I am now 197 lbs (have always been around 205 to 210lbs). I eat potatoes with real butter, grass fed steak, pasta with the right toppings. I eat everything! I seem to crave less sugar. I love it! 

Robert Kirkendall

I feel so much better

I had terrible aches and pains everywhere in my body, my hands, shoulders and knees. I feel so much better and the way I feel is motivating me every day! Thank you

Mike Deb Wootan Burcin

Better than ever

I am an anesthesiologist in Orlando and a huge fan of both of your books! I have been incorporating your principles for the last 10 months and feel that my health is better than ever.

Marnie Robinson, MD

My allergies disappeared

The biggest difference for me (and a surprising one) is that my allergies have almost completely disappeared! This is a big deal for me, because I’ve had allergies most of my life and they have often affected what I do which is a teaching music in [a public school district].  In general, I feel much better and have more consistent energy throughout the day.

Erica Turrell

Heart Palpitations have Stopped

I’ve lost 20+ pounds (also fasting 16-24 hours daily) and haven’t had palpitations except for one occasion — I had a mini bag of Fritos for the first time in July. And, I feel better now on a daily basis than I ever did all through college.

Mike Wright
Deep Nutrition and Fatburn Fix reader
Mitzi Wilkinson Champion

I’ve lost over 50 pounds

I’ve lost over 50 pounds. I’m 56 years old. Cutting processed food and unhealthy fats from my diet was one of the first things I did on my health recovery journey...I went cold turkey off the bad oils. Emptied my pantry into the trash and just started eating real food

Mitzi Wilkinson Champion

Knowledge I didn’t know I needed

Your Fatburn Fix book is amazing, my friend. Thank you! I’m an Functional Nutritional Therapy Practitioner and I know my stuff. This is the extra layer of knowledge I didn’t know I needed. Well done!

Jennifer Dillman
Fatburn Fix reader

Lost a solid 20 lbs and my bloodwork is great

I have lost a solid 20 lbs and my bloodwork (after 3 months of eating your way) was even better! I was metabolically healthy (per your book) before I read your book, but barely. Lowering my weight, sealed the deal! I have been talking about you and your book to anyone who will listen...Thank you for all you’ve done and what you continue to do! You are changing lives for the better!

Missy Cramer
FatBurn Fix reader

Lost 20 lbs I could never shed

I love your Fatburn Fix!  Has helped me so so much!  I have had the dreaded weight all my life - 20 or so pounds I could never shed.  I have lost that now. I only eat 2 meals a day lunch and dinner with a glass of milk or cappuccino around 4 to hold me over. No snacking and not bad oils.  It has been the key to unlocking my fatburn.  I work out in the am and believe I am burning fat for energy not from food!

Lauren Smith

I feel great

My waist is four inches smaller. I feel great and many of the minor aches and pains that I had (knees and lower back) are gone. Also, my muscle tone is amazing, even though I have not increased my workout routine.

Richard Janelle
Completed Dr Cate's online course
Kent Matthes

The go-to for strength and conditioning coaches

Whenever I advise my clients about eating to perform I go straight to what I have learned from Dr. Cate. Her book Deep Nutrition has become the go-to for strength and conditioning coaches across the country.

Kent Matthes
Major League Baseball Agent with WME Sports
Ken D Berry

Dismantles the lie

Dr. Cate dismantles the lie that seed oils are healthy, which may the biggest lie about nutrition and health because it’s so insidious.  

Ken D Berry, MD
Author of Lies My Doctor Told Me
Dr. Drew Pinsky

She knows the chemistry

Dr. Cate alerts us to the harms of seed oils and she’s convincing because she knows the chemistry better than anyone.

Dr. Drew Pinskey, MD
Globally recognized internal medicine and addiction medicine specialist, media personality, LoveLine Host, and New York Times bestselling author
Kelly Starrett

No one is better at communicating nutritional truth

Dr. Cate has had the single greatest impact on how we talk to people about fueling for both performance or durability. While we all are a little unique, the foundational principles of human nutrition are immutable. If you are looking to create a more durable, resilient body, no one is better at communicating nutritional truth than Dr. Cate.

Dr. Kelly Starrett
Physiotherapist coach and New York Times and Wall Street Journal bestselling author
Brian Lenkzes

Highly recommend The Fatburn Fix

Dr. Shanahan has had a significant impact on my practice of medicine. I am known as a Low Carb Doctor, but I never really appreciated the negative effects of processed seed oils on the health of my patients. I highly recommend The Fatburn Fix to my patients and have a loaner copy in my waiting room. It is amazing how quickly blood sugars and overall health improves with cutting seed oils. It is not just about the carbs!

Dr. Brian Lenkzes, MD
CEO of LowCarbMD San Diego, co-host of Low Carb MD Podcast and host of Life's Best Medicine Podcast
Chris Kaman

Respected in the sports world

Dr. Cate reordered my diet when I was with the L.A. Lakers, and the benefits, for me personally, were felt immediately and have served me to this day. I’ve come to take real food so seriously I started a small family farm. I know of no M.D./nutritionist more respected in the sports world than Dr. Cate Shanahan.

Chris Kaman
NBA Player
Mark Sisson

Brought seed oil issue front and center

Cate brought the seed oil issue front and center. Healthy fats matter. So much so that I created an entire product line to swap out bad fats with good.

Mark Sisson
Founding Father of the Primal/Paleo Movement
Dallas Hartwig

Optimal health starts with food

If you want to understand how optimal health starts with food, start with Dr. Cate. Her book Deep Nutrition leaves you with an appreciation of the profound relationship between our genes and the planet, inspiring us to be good shepherds of both.

Dallas Hartwig
Attribution author of The Whole 30
Dwight Howard

Helped me with endurance

Deep Nutrition really helped me with endurance. I started to feel better as a player. I was able to run more, I was able to be more active …and I just decided to keep going with it to this day.

Dwight Howard
NBA Player
Paul Grewal

Silver bullet for me

Dr Cate’s teachings helped me lose 60 pounds like it was nothing. It was like a silver bullet for me.

Paul Grewal, MD 
Dr Grewal Internal Medicine, MD, author of Genius Foods
Joesph Mercola

Radically improve your health…

Dr. Shanahan has provided a solid reference that deserves a place in the library of anyone who is seriously interested in nutrition. Her perspective on the vital role that healthy fat has in our diet is novel and, if implemented, can radically improve your health.

Dr. Joseph Mercola
Author of Fat for Fuel and Founder of
Dave Aspery

Pull up a chair…

I have based my work on the idea that getting the right kinds of healthy fats into your body and avoiding the worst fats is essential to optimal health. I've interviewed dozens of the world's top experts about this, and I know of no one who speaks more eloquently on this topic than Dr Cate. If she’s talking fats, pull up a chair. Take notes.

Dave Asprey
Author of the Bulletproof Diet

The key to unlocking my fatburn

I love your Fatburn Fix!  Has helped me so so much!  I have had the dreaded weight all my life - 20 or so pounds I could never shed.  I have lost that now. I only eat 2 meals a day lunch and dinner with a glass of milk or cappuccino around 4 to hold me over. No snacking and not bad oils.  It has been the key to unlocking my fatburn.  

Lauren Smith

Saved my life

I would like to thank you for literally saving my life. Back in February, I had to be hospitalized while on vacation in Phoenix with an A1C of 11% and had to start taking 2 types of insulin and 2 other meds. I read the Fatburn Fix in April, and followed the program to a tee, and I’m down by 15 pounds, 6.8 A1C, and only one once weekly diabetes medicine. 

Leontyne Tompkins

> Tears of joy

 I'm crying tears of joy and appreciation for all you've done for me and my health! Without Deep Nutrition and Fatburn Fix, I would literally still be in the vicious cycle I'd been fighting all my life! In a nutshell - I am no longer a compulsive overeating addict suffering under the crushing 'thumb' of all food and alcohol.     

Penni Wicks


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

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.

Please note: Please do not share personal medical information in a comment on our posts. It will be deleted due to HIPAA regulations.

This Post Has 33 Comments

  1. Just make almond milk or oat milk at home. I do at times and by doing so you eliminate all the crap in store bought. Just soak two cups of almonds for about 8 hours or more. Place the soaked almonds (without the soaking water) in a blender with about 4-5 cups of fresh water spring, tap or whatever). Blend for at least three minutes. Strain as much as you want through a sieve and/or cheese cloth. Add salt , vanilla or what ever you want. Drink and then refrigerate. Same process for oat milk, just don’t use whole oat groats and no need to soak as long. The 5 minute oats don’t need to be soaked at all. For calcium, I would take a tablet and/or eat lots of green leafy vegs.

  2. The trade off is you are getting a lower quality food than you’d get by eating almonds, and the major nutrition comes from added vitamins, no doubt entirely synthetic, which can cause problems for the reasons I describe in Deep Nutrition.

    Hard cheese has almost no lactose. It’s a sugar that gets fermented out. I discuss this in more detail in all my books.

    As an aside, I’ve found the diagnosis of ‘lactose intolerance’ is often made by folks with an anti-dairy agenda and limited knowledge of the biology of dairy.

  3. I recently saw your interview in the Bill Maher show and would like your opinion on sunflower lecithin which is the sixth ingredient in the almond milk I drink regularly-three servings daily. The label shows total fat Per serving is 2.5g, (polyunsaturated fat 0.5g, and monounsaturated fat is 1.5g.) The ingredients in order are almond milk, calcium carbonate, natural flavors, sea salt, potassium citrate, sunflower lecithin, gellan gum, vitamin A palmitate, vitaminD2, D-Alpha-Tocopherol Natural VitaminE..
    I began drinking the almond milk two years ago after diagnosis of lactose intolerance. As I have osteoporosis finding an alternative for the necessary calcium in my diet was challenging. My main source was 2% percent organic milk and plain Greek yogurt. The elimination of these two foods brought about a weight loss of twenty pounds so I happily drink the almond milk but wonder what the trade off is.

  4. 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?

    1. 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!

  5. 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)..


  6. 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!

  7. 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!!

    1. 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.

  8. 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.

    1. 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.

  9. 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.

    1. 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!

  10. 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.

    1. 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.

      1. 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…

  11. 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!


    1. 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.

      1. 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!

  12. (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

  13. 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?

    1. 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.

  14. 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!


  15. 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.

  16. 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!

    1. 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.

  17. 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!

Note: Please do not share personal information with a medical question in our comment section. Comments containing this content will be deleted due to HIPAA regulations.

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