Fat Fueled Mornings: Breakfast the Keto Way
Hey there, keto fam.
This is What’s Up Wednesday.
Today, over on the blog, it’s recipe day.
This is the favorite day for a lot of you,
looking to incorporate more keto ideas your
diet, into your lifestye.
And today I really went basic because I didn’t
want to overwhelm you and I want to give you
some really easy things that you can incorporate
into your daily life that are going to make
all the difference in the world.
So, my two recipes are really about eggs and
Those are the favorite things in my house,
so I always have eggs and I always have avocados.
Most of you probably know that I do intermittent
A lot of you are still under the assumption
that breakfast is the most important meal
of the day.
I hate to break it to you but it’s not.
And I’m living proof that it’s not.
For me, I usually end my eating window between
6 and 7 at night.
I don’t eat usually until between 11 and 12
the next day.
I don’t eat because I’m not hungry.
it’s kind of this amazing thing that happens
when you’re in ketosis and you’re eating the
right foods, you become a fat-burner, so you’re
able to go longer periods of time without
It’s kind of amazing.
But when you do eat, when I eat, I don’t eat
breakfast but I eat to break my fast.
I’m a very busy person like many of you.
I don’t want to have to spend hours thinking
about, “Oh, what kind of snacks can I eat
during the week.
What can I make for lunch?”
Food is fuel.
And I really look at food as fuel because
I know what it can do for my body.
I know the freedom that I get when I’m not
chained to the kitchen and trying to meal
I spend the majority of my time for meal planning,
and prepping, and shopping for dinner.
And I usually eat, like I said, I’m done eating
between 6 and 7.
A lot of times, I will eat between 4:30 and
5:30 just because that works for me.
I work out of my house and my family are on
really crazy schedules, so we don’t really
get to sit down as a family very often to
eat, so they’re just kind of grabbing stuff
whenever they get home.
So I can eat, I have the freedom to eat, whenever
What I ideally look for when I’m breaking
my fast is something that’s simple, that’s
easy, that I don’t have to think too hard
That I don’t have to spend 20 or 30 minutes
in the kitchen making.
And something that’s good.
Obviously I’m not eating stuff that i don’t
But I want to be strategic about my eating
and I’m looking for something that will fuel
me to dinnertime.
So, if I’m eating at 4:30 or 5 o’clock, but
I’m breaking my fast at 11, between 11 and
12, that’s a pretty big window.
But when I do run errands and I do a lot of
things out of the house and I do coaching
calls and I don’t want to have to worry about
what’s going to happen if I’ve got back-to-back
coaching calls and I haven’t been able to
That doesn’t become an issue any longer.
For me, when I break my fast, between 11 and
12, it is rare for me to get hungry before
That’s kind of magical.
And it’s freedom.
And it’s also a reminder that when I eat the
right things, I don’t have blood sugar crashes,
I don’t have cravings, I’m not foraging 3
o’clock in the afternoon, looking in the pantry
going what can I eat now?
I don’t have any of those things.
And so, my gift to you is these two recipes
and I fully encourage you to get in there
and try them.
One of them’s egg and avocado, like fry it
up and throw it on an avocado, it’s not hard.
The other one is the avocado egg salad.
These are not difficult things to make.
They are tasty.
Avocado doesn’t really have much of a taste.
It takes on whatever flavor you’ve got.
I love runny yolks over my avocado and then
some garlic, or garlic powder, sometimes I
add that in, or salt and pepper.
You can even put hot sauce on it if you wanted
My son loves hot sauce on his eggs and avocado.
So many different things you can do: you can
throw cheese on it, whatever you want to do,
it’s right there.
That’s the basis of it, so you can get a little
But these are things that you can incorporate
into your life tomorrow.
And see what that does for you.
Instead of starting your day off with what
is a typical breakfast in America, which is
carbs, lots of protein.
You know, I do caution you on making sure
that you’re not eating too many eggs.
Because the eggs have protein and too much
protein isn’t great for us either.
You figure out what works for you.
Maybe try the two eggs with a full avocado,
see how that does for you and maybe, like
me, I was too full with the two eggs and a
whole avocado, so I backed it down to one
egg and a whole avocado and that worked really
well for me.
But I do have a little bit of protein in my
fatted-up coffee, I’ve got collagen, which
does have protein in it.
So that’s where I caution you if you’re having
a bulletproof coffee with collagen, that’s
got protein, so just be aware that when you’re
breakfast, or breaking your fast, that there’s
protein in different things.
If you’re adding cheese, look to see how much
protein there, as well.
If you’re adding veggies, look to see how
much protein is in those things you’re adding
I think you will find if you just use these
couple of recipes to start you’re day whenever
you’re eating breakfast or breaking your fast,
instead of loading up on carbs or proteins,
that you’ll find that you’ll be able to much
longer through the day, that snacking may
not be an issue for you, that you may not
have the blood sugar crashes because if you’re
eating a typical diet in the morning, you’re
probably hungry again – if you eat at 7 and
you’re having toast and eggs or cereal or
granola or oatmeal or any of the things that
we’ve been taught are good things to eat – you’re
probably having some kind of blood sugar crash
by 10 or 11.
And you’re finding that you’re hungry again.
That’s a really good indication that you’re
having insulin spikes, that you’re using glucose
when we want to use fat to burn.
Big tip, right there.
By the way, there’s going to be more of these.
I’ve got an announcement tomorrow.
So I really want you to stay tuned for that,
it’s going to be something especially for
you people who have yet to really embrace
the keto life or aren’t even sure… we’re
going to make it clear for you.
I’m going to make it clear for you.
In the meantime, I do want to remind everybody,
today’s the last day for my lowest rates for
my coaching packages.
I have a 3 and 6 month coaching package.
So, for those of you that are looking to just
really kind of get through the summer and
be able to be an actual participant in your
life for the summer, the 3-month package might
For those of you that are looking to dig in
and embrace this fully, to make this part
of your life, and hopefully your family and
friends, as well, because I would love for
you guys to spread the knowledge.
This is life-changing.
I promise you, it’s life-changing.
My prices are going up, so that’s happening
This is the last day.
Midnight tonight, prices change.
I would hate for you to miss out on this.
Don’t be that person that next week goes,
“Oh, I forgot.
I didn’t know her prices were going up.”
I have been warning you for the last month.
Nothing is changing on the packages.
Only the price.
Head over to It Starts with the Food dot com,
you can find my blog over there, you can find
my resources, my cookbook, my Ketogenic Solutions,
which is the how-to, you can book a free discovery
call on the Work With Me page.
If you are still not sure and you’re not willing
to pay the extra money, it’s a free 30-minute
call… what do you have to lose.
And for those of you who are finally ready
to take the plunge with me, and do this, go
to the Work With Me page, pick the 3 or 6
month package and, by the way, I even have
You can do one payment or two payments.
I make this easy for you.
I want to make this affordable for you.
I want to make this something that you can
easily do and incorporate into your life and
make those lasting changes.
So, stay tuned tomorrow for the next big announcement
but in the meantime, don’t miss out, don’t
be sitting on the sidelines this summer, be
an actual participant in your life.
Don’t let anything else get in your way.
Talk to you tomorrow and next week, same bat-time,
same bat-channel, be back for What’s Up Wednesday.