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.

8 Keto Snacks You Can Enjoy Guilt-Free

Read More

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. In Phase 1, 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 Phase 1, you’ll eat 40 grams of net carbs (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. In Phase 2, you can increase your overall net carb intake to 50 grams per day.

The Food

Women: In Phases 1 and 2, you’ll eat a prepared South Beach Diet Phase 1 Breakfast plus 1 Lean Protein or enjoy 1 Lean Protein and 1 Healthy Fat on a DIY day. Men, you’ll also eat a prepared South Beach Diet Phase 1 Breakfast plus 1 Lean Protein or, if it’s a DIY Day, you’ll need to eat 2 Lean Proteins and 1 Healthy Fat.

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

  • Have one large hard-boiled egg (zero gram net carbs)
  • Try a serving of deli meat, which is 2 ounces or 2-3 slices (< 1 gram net carb)
  • Have one slice (or ¼ 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. Here’s a week’s worth of keto-friendly breakfast ideas. Cook, eat, enjoy!

MONDAY

avocado egg

WOMEN: Egg-Stuffed Avocado: 1 large egg (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), 1 large egg (0 grams net carbs) plus half an avocado (2 grams net carbs)

TUESDAY

cottage cheese

WOMEN: Cottage Cheese & Almonds: ½ cup of 4% fat cottage cheese (4 grams net carb) plus ¼ cup almonds (3 grams net carb)

MEN: Cottage Cheese & Almonds: 1 cup of 4% fat cottage cheese (4 grams net carb) plus ¼ cup almonds (3 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 & String Cheese: 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 string cheese (1 gram net carb)

11 Keto Foods to Add to Your Menu

Read More

THURSDAY

veggie omelet

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

MEN: Feta & Veggie Omelet: 1 oz. feta (1 gram net carb), three egg whites (<1 gram net carb), chopped peppers, onions, mushrooms and tomatoes plus 1 Tbsp. canola oil (for cooking) (0 grams net carb)

FRIDAY

smoked salmon

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

Chia pudding

WOMEN: Yogurt & Chia Seeds: ½ cup plain, full fat Greek yogurt (<6 grams net carb) plus 2-3 Tbsp. chia seeds (2 grams net carb)

MEN: Yogurt & Chia Seeds + hard-boiled egg: ½ cup plain, full fat Greek yogurt (<6 grams net carb), 2-3 Tbsp chia seeds (2 grams net carb) plus 1 hard-boiled egg (0 gram net carb)

The South Beach Diet vs. The Keto Diet

Read More

SUNDAY

keto-friendly breakfast

WOMEN: Peanut Butter Smoothie: ½ cup spinach or kale, handful of ice, 2 Tbsp. peanut butter plus ½ cup plain full fat Greek yogurt (<6 grams net carb)

MEN: Peanut Butter Smoothie with Protein: ½ cup spinach or kale, handful of ice, 2 Tbsp peanut butter, ½ cup plain plus full fat Greek yogurt (<6 grams net carb), plus 2 Tbsp. protein powder (choose varieties with 3 grams net carb or less per serving).

Stock up on South Beach Simply Fit Keto-Friendly Shakes here >