How to Build a Keto-Friendly Breakfast

Article posted in: Keto Friendly
keto-friendly breakfast

Bagels and cream cheese…out. Canadian bacon and eggs…IN. French toast…out. Cheese omelet…IN. See? Not all of your breakfast favorites are off the table if you’re sticking to keto. You can absolutely make the Keto-Friendly South Beach Diet part of your lifestyle and we’ll show you how…right here, right now, starting with a keto-friendly breakfast: The most important meal of the day (seriously).

 The Science

Because it comes after the longest period without food, breakfast influences metabolism more strongly than lunch or dinner. Skipping breakfast can put strain on the body and even lead to insulin resistance or risk factors like high blood pressure or cholesterol, says Harvard Health. Additionally, breakfast eaters are about a third less likely to be overweight or obese and are more successful at maintaining weight loss after dieting.

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The Academy of Nutrition and Dietetics says that protein is often the missing nutrient in most American breakfasts and your body needs it to power you through until lunch. We agree. In fact, getting enough protein—along with healthy fats—is a requirement on the Keto-Friendly meal plan, specifically when building a keto-friendly breakfast.

On our keto-friendly program, you’ll replace carbohydrates with protein and healthy fats and this essentially reboots your body. Your blood sugar spikes decrease, insulin sugars decrease and your body uses fat for fuel. Throughout the program, you’ll limit your net carb intake to 50 grams (i.e. total carbs minus the fiber and sugar alcohols) per day. It is not “strict keto” or intended to allow you to achieve or maintain nutritional ketosis.

The Food

If you’re having a busy morning and need to quickly grab a South Beach Diet Breakfast item, you will add one Healthy Fat to complete the meal. Top your South Beach breakfast with some avocado, nuts or dairy for that Healthy Fat serving.

If you have more time in your morning, you might want to make a DIY breakfast. You will make two DIY breakfasts per week. A DIY breakfast for women should consist of one Protein and one Healthy Fat, while a DIY breakfast for men should contain two Proteins and one Healthy Fat.

First, let’s walk through a few Healthy Fats to round out those days when you’re eating prepared meals as your keto-friendly breakfast:

  • Enjoy a quarter cup of almonds, which is about one ounce (3 grams net carb)
  • Top your meal with half of an avocado (2 grams net carb)
  • Have one slice (or a quarter cup shredded) cheddar cheese (1 gram net carb)
  • Choose a half cup plain, full fat Greek yogurt (<6 grams net carb)

To check out the full Keto-Friendly Grocery Guide, click here >

Now about those DIY Days! Check out the infographic below for some keto friendly ingredients that you can use in an omelet:

keto-friendly breakfast omelet

Now keep reading for a week’s worth of keto-friendly breakfast ideas. Cook, eat, enjoy!

MONDAY

avocado egg

WOMEN: Egg-Stuffed Avocado: 2 large eggs (0 grams net carbs) plus half an avocado (2 grams net carbs)

MEN: Steak & an Egg-Stuffed Avocado: 3-ounce serving of beef (0 grams net carbs), 2 large eggs (0 grams net carbs) plus half an avocado (2 grams net carbs)

TUESDAY

cottage cheese

WOMEN: Cottage Cheese Topped with Chopped Veggies & Canadian Bacon: ½ cup of 4% fat cottage cheese (4 grams net carb) plus 3 oz. Canadian bacon (0 grams net carb)

MEN: Cottage Cheese Topped with Chopped Veggies & Canadian Bacon: ½ cup of 4% fat cottage cheese (4 grams net carb) plus 6 oz. Canadian bacon (0 grams net carb)

WEDNESDAY

Spinach Smoothie

WOMEN: Almond Butter Smoothie: 2 Tbsp. natural almond butter (<3 grams net carb), 1 cup (unsweetened) soy milk (<2 grams net carb), ½ cup spinach and a handful of ice

MEN: Almond Butter Smoothie with Protein Powder: 2 Tbsp. natural almond butter (<3 grams net carb), 1 cup (unsweetened) soy milk (<2 grams net carb), ½ cup spinach and a handful of ice plus 1 serving whey protein powder (choose varieties with 3 grams net carb or less per serving)

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THURSDAY

veggie omelet keto-friendly breakfast

WOMEN: Veggie Omelet: three egg whites (<1 gram net carb), chopped peppers, onions, mushrooms and tomatoes plus 1 Tbsp. avocado oil (for cooking) (0 grams net carb)

MEN: Chicken & Veggie Omelet: 3 oz. chicken breast (0 gram net carb), three egg whites (<1 gram net carb), chopped peppers, onions, mushrooms and tomatoes plus 1 Tbsp. avocado oil (for cooking) (0 grams net carb)

FRIDAY

smoked salmon keto-friendly breakfast

WOMEN: Smoked Salmon & Avocado: 3 oz. salmon (0 grams net carb) plus ½ an avocado  (2 grams net carb)

MEN: Smoked Salmon, Egg Scramble & Avocado: 3 oz. salmon (0 grams net carb), 1 scrambled egg (0 grams net carb), fresh dill, red onion plus ½ an avocado (2 grams net carb)

SATURDAY

breakfast burrito keto-friendly breakfast

WOMEN: Lettuce Wrap Breakfast Burrito: lettuce, chopped veggies, 2 whole scrambled eggs (0 gram net carb) and 1/4 cup shredded cheddar cheese (1 gram net carb)

MEN: Lettuce Wrap Breakfast Burrito: lettuce, chopped veggies, 2 whole scrambled eggs (0 gram net carb), 3 oz. chorizo sausage (0 gram net carb) and 1/4 cup shredded cheddar cheese (1 gram net carb)

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SUNDAY

keto-friendly breakfast

WOMEN: Peanut Butter Smoothie: ½ cup spinach or kale, handful of ice, 2 Tbsp. peanut butter (<4 grams net carb) plus 1 cup (unsweetened) soy milk (<2 grams net carb)

MEN: Peanut Butter Smoothie with Protein Powder: ½ cup spinach or kale, handful of ice, 2 Tbsp peanut butter (<4 grams net carb), 1 cup (unsweetened) soy milk (<2 grams net carb) plus 2 Tbsp. protein powder (choose varieties with 3 grams net carb or less per serving)

Stock up on South Beach Diet Keto-Friendly Shakes here >