In the spirit of food rotation, here are seven healthy insulin-stabilizing, high protein breakfast options – one for each day of the week:
Brush a thin glaze of honey on both sides of a salmon filet. Add a sprinkle of sea salt and pepper. Cook a couple of minutes on each side. Garnish with a handful of blueberries and a half handful of mixed nuts.
Turkey burger with avocado slices.
The night before, add diced onions to ground turkey. Add sea salt, pepper, and herbs. Mix together and make patties. Heat in the morning and enjoy with a few slices (approximately a quarter) of avocado.
Organic chicken sausages with steamed broccoli.
Both can be purchased frozen at your local grocery store. Cook sausage for 10 minutes, steam your broccoli, and dress with olive oil or organic butter.
Option 4: Eggs with steamed spinach.
The incredible edible egg can be cooked any way. Boil it; cook it over easy, or create an omelette. Then steam the spinach. Add olive oil and salt to enhance the flavor.
Option 5: Steak and salad
Season your grass fed steak on both sides with salt and pepper. If you cannot get grass fed, try a skirt or flank steak marinated in olive oil overnight in the refrigerator. Enjoy with a salad.
Option 6: Lamb burger with tabouli
Lamb is an easy-to-prepare and oft-overlooked source of protein. Lamb makes an excellent burger: add some rosemary, chopped onions, minced garlic, salt, and pepper, and you’re on your way. Tabouli is also easy to prepare, but if you’re pressed for time, or don’t want to take on that much culinary challenge, there are plenty of great store-bought options.
Option 7: Venison sausage with steamed butternut squash.
Ok… this one is a little exotic, but Broken Arrow Ranch, a grass fed meat purveyor out of Texas that has excellent meat options, has venison sausages that are spicy and delicious. Just open the bag, plop some in a pan, and brown. Steam your bag of pre-diced frozen butternut squash, and strap on the feedbag.
With seven meal choices for breakfast and no excuses to make, start your day off right with a healthy, nutritious meal.
Gardiner, NY Personal Trainer / Strength Coach
Bindu Nambiar is the head personal trainer and owner of Physiqology, a personal training business based in the town of Gardiner in the Hudson Valley, NY area. She specializes in injury rehab, strength training for sport, flexibility, and mobility training.