How to Build a Low-Carb Breakfast for Weight Loss

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 low-carb. You can absolutely make the South Beach Diet a part of your lifestyle and we’ll show you how…right here, right now, starting with a low-carb 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.

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 South Beach Diet meal plan, specifically when building a low-carb breakfast.

On our low-carb 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.

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.

To get examples of Proteins and Healthy Fats, check out the full South Beach Diet Grocery Guide here! >

Keep reading for a week’s worth of low-carb breakfast ideas. Cook, eat, enjoy!

MONDAY

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

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

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)

THURSDAY

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

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

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)

SUNDAY

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)