The Real Food Survival Guide to Breakfast

The Real Food Survival Guide to Breakfast

Do you ever wonder about the idea that we are supposed to eat different foods for breakfast, lunch, and dinner? Where did that come from?  I am pretty sure it hasn’t always been this way. If I had to guess, I would say it was a marketing tactic. But who knows! The point here is that when it comes to eating real food and living a real food lifestyle, you can throw those “rules” out the window! Sugar-laden Frankenfoods do not need to be your breakfast staples! In fact, the best way to survive (and thrive in) the mornings is to fuel your body with the same things you are “supposed to eat” for lunch and dinner. That’s right, eating high-quality meat, vegetables, and good fats are the best way to start (and end) your day! I have put together a survival guide with my best tips to help you make the transition to eating real food for breakfast a little easier to handle.

The Real Food Survival Guide to Breakfast


Clear the Path

Go through your kitchen and pantry and get rid of any offending Frankenfoods.  You don’t want these lurking around to tempt you in the middle of the half-asleep morning rush! This means it’s time to say goodbye to all of those sugary cereals, Pop-Tarts, bagels, muffins, and breakfast bars.  


Reprogram Your Mind

Allow yourself to let go of the idea that breakfast needs to be sweet.  When you start your day with sweet foods you are more likely to crave more sweet foods the rest of the day.  It might be helpful to even let go of the titles of meals altogether!  Instead of thinking about it as eating breakfast, think about it as eating for a great day.  The foods you wake your body with are going to set you up for the kind of day you will have. Load up on nutrients to power your brain and your body for a fantastic day!


Fuel Your Body with these Real Food Breakfasts:




Make extra food for dinner the night before so that you can easily reheat the leftovers in the morning.  This is one of the best ways to plan a quick and convenient breakfast.  It doesn’t require any early-morning thinking or creativity 😉 


Skillet Hash

skillet hash

A skillet hash is basically a one-pan meal where you sauté a meat with a couple of different vegetables. 

 These are a few of my favorite combos:

  • Ground beef + zucchini + parsnip + paprika
  • Chopped bacon + carrot + onion + cinnamon
  • Ground chicken or turkey + rutabaga + kale + herbs
  • Ground beef + sweet potato + onion + cinnamon

Check out this Broccoli Bacon Parsnip Hash recipe!




It’s safe to ignore all of the back and forth in the media about cholesterol and eggs and whether or not they are good for you.  Eggs are a true superfood and they are super-affordable!  You can cook them so many different ways, which helps to keep from getting in a breakfast rut.  Add a couple of vegetables and you’ve got a powerhouse breakfast!  Watch this video to make sure you are buying the best eggs!


Consider Intermittent Fasting

If you always feel rushed in the mornings or aren’t hungry first thing, you might consider trying intermittent fasting.  Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting. In other words, it’s making a conscious decision to skip certain meals on purpose. By fasting and then feasting on purpose, intermittent fasting generally means that you consume your calories during a specific window of the day, and choose not to eat food for a larger window of time.  Choosing to try intermittent fasting from after dinner until “lunch-time” allows for about a 16-hour fasting window with an 8-hour eating window, which is a great starting cycle to try.  This doesn’t work for everyone so the best thing to do is to experiment with it and see how it works for you.  Keep in mind that it is very important to “break the fast” with a good meal of quality protein, fat, and vegetables.  This means avoiding the “hangry” urge to binge on carbs.


Making the Transition

Sometimes it’s easier to baby-step our way into a new habit than to dive in head first.  The good news is that there are ways to start eating real foods in the morning while you get used to this new paradigm.

coconut cereal

A great option that is both quick and convenient is Thrive Market’s Organic Coconut Flakes Cereal.  This is just 3 ingredients with no added sugars and it is loaded with good fats to sustain you.  It also contains a good amount of fiber, iron, and calcium. Pair it with coconut milk, a handful of chopped nuts for protein, and a few fresh berries. 

Green smoothies are another great real food option for making the transition.  To make a powerhouse green smoothie there are a few key tips to remember:

  • Use at least as many cups of vegetables as fruit (kale, spinach, celery, cucumber, parsley, carrots, steamed cauliflower, pumpkin or sweet potato purée, etc)
  • Add quality fats like avocado, coconut milk, or a nut butter
  • Add some collagen peptides for real food protein
  • Check out my recipe for one of my favorite Green Smoothies


Do you have your own Real Food Breakfast tip?  Share below in the comments so we can all benefit!  Please let me know if you have any questions or comments about eating Real Food for Breakfast!  I love hearing from you! Spread the Love and share this post with someone!

If you would like help with eating Real Food for every meal,

then Transformational Nutrition Coaching could help!

Book a FREE Discovery Session with me today and let’s work together to create a plan and transform your life!

Thrive Market sells your favorite organic and non-gmo brands for up to 50% off retail.

I have saved a ton of money while eating Real Foods by shopping at Thrive Market! This has been my favorite place to shop for real food pantry staples and non-toxic home and personal products for over 2 years! You can read my review of their service in a previous post. Think Costco + Whole Foods + delivered to your doorstep!

Get 20% off your first 3 orders at Thrive Market!

This post contains affiliate links. Read my affiliate disclosure.

Disclaimer: The information in this post is not intended as medical advice, or to replace a one-on-one relationship with a qualified health care professional. Marcelle encourages you to make your own health care decisions based upon your research, and in partnership with your doctor, licensed dietitian, or nutritionist. The information provided in this post and the entire contents of are based upon the opinions of Marcelle Phene and are for general educational purposes, and have not been reviewed nor approved by the FDA. You are solely responsible for your health care and activity choices.

Get more Nutrition & Wellness tips!

* indicates required



Leave a Reply

Your email address will not be published. Required fields are marked *