What Should I Eat for Ketosis Breakfast? – Konscious Keto

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What Should I Eat for Ketosis Breakfast?

You’ve heard it all before: breakfast is the most important meal of the day, but is it? As more and more keto dieters try out intermittent fasting, most end up just skipping breakfast anyway.

But intermittent fasting is not for everyone, and neither is waiting several hours to eat after waking up.

Some of us require that morning fuel, especially if you plan to hit the gym hard, have a busy day ahead, or simply love a good breakfast.  

Personally, breakfast has always been my favorite meal of the day—I often wake up ravenous and can’t wait to sip my coffee and enjoy my first daily bites.

A good ketosis breakfast sets me up for the day and picks up my energy quicker and more effectively than a long intermittent fast. It also makes it much easier for me to stick to my ketogenic diet.

However, if you’re like me, one of the biggest challenges I face is keeping my ketosis breakfast nourishing and fairly fuss-free without turning to the same thing (i.e. eggs) every single day.

I want my breakfasts to be easy, effortless and, most importantly, satisfying.

So, I’ve come up with some helpful tips on how to turn breakfast into your secret ketosis weapon, one that’ll have you geared up and ready to conquer the day.

Learn How to Make a Ketosis Breakfast

As you’re surely now aware, following a keto diet requires some thought and preparation.

But once you get a hang of the ingredients you need, the foods that serve you best, and the tips and techniques to minimize your time and effort, you’ll find it all will come pretty naturally. You just need to plan.

Plan for Your Ketosis Breakfast

You may think planning your meals takes time that you simply don’t have.

Thing is when you don’t plan you end up spending way more time—and feeling way more stressed—trying to put a keto-friendly meal together at the last minute.

You’re also more likely to eat something you may regret later.

Just like any work meeting or personal appointment, start to schedule out a time to plan your meals. This may be a weekly or bi-weekly ritual depending on what works best for you.

Whatever does, be sure to schedule your planning session on the same day and time so it starts to become a regular habit.

Here are some things to consider when planning your ketosis breakfasts:

  • Are there any new recipes you want to try? Put together a spreadsheet or document with recipes as you come across them. (I have some breakfast recipes below to get you started!)
  • What foods are currently in season?
  • What ingredients will you need to shop for or order?
  • Where do you need to buy these ingredients?
  • What kitchen tools or accessories do you need?
  • What activities will you be doing during the day? For example, if you’re planning an intense workout or long hike, you may want to have a bigger meal at the ready.
  • How can you incorporate any leftovers?

Enjoy Your Keto Dinners for Breakfast

Speaking of leftovers, one of the easiest breakfasts you can slap together is one you’ve already made—the night before.

When cooking your keto dinner, be sure to make bigger batches that can serve as leftovers for the next day, or even several days ahead.

Store in tempered glass containers in the fridge or freezer for quick access in the mornings. All you’ll need to do is fire up the stove for a quick reheat and you’re good to go.

This works well with meat dishes, stews, soups, and casseroles, and will help keep you on track with your keto diet.

How Big Should Your Breakfast Be?

There is no hard and fast rule on how much you should be eating for breakfast, just as long as it follows your keto macros and stays within your calorie count for the day.

At first, all this calculating may feel a bit overwhelming, but as your body becomes accustomed to being in ketosis, you’ll start to be more in tune with what it needs at any given time.

As mentioned above, you should take into account how active your day is going to be when considering how big your ketosis breakfast should be.

If you’re planning a more intense workout, you may want to start out your day with a filling meal that’s a bit higher in protein (think eggs and meats).

If you’re preparing for an important business meeting, you may want to enjoy a lighter meal focused on brain-boosting fats (think avocados or high-fat keto coffee drinks).

Some Key Foods to Have on Hand for a Quick, Easy Ketosis Breakfast

Along with planning your meals, you should also regularly keep stock of what’s in your kitchen.

There are certain keto foods and ingredients you’ll always want to have on hand so that even when you’re in a pinch, you’ll be ready to enjoy a satisfying ketosis breakfast.

  • Avocados: This fatty fruit is nutrient-dense and incredibly satiating as a quick breakfast. It goes well with eggs or on top of a slice of keto toast or crackers. You can also enjoy a full avocado completely on its own—just add a dash of salt, pepper and olive oil and dig in.
  • Eggs: This is a no-brainer when it comes to a healthy breakfast. No matter how you enjoy your eggs—scrambled, poached, fried, or boiled—you’ll be kicking off your day right. If you know that you’ll be pressed for time on any given morning, consider hard-boiling a dozen or so eggs beforehand to have readily available.
  • Ready-Made Meats: This includes deli meats and cold cuts like salami, prosciutto, or roast beef, just make sure they’re minimally processed and don’t contain additives like carrageenan, nitrates, natural flavors, aspartame, or other sugars (we recommend the Applegate brand). Slices of smoked fish are also a great option, especially alongside slices of avocado or a dollop of full-fat cream cheese.
  • Sardines: Get a nice kick of brain-boosting omega-3 fats right out of the gate with these bite-sized fish. You can eat them right out of the can, mash them up into a spread to go on top of keto bread or a few slices of cheese, or eat alongside a couple of eggs.
  • Fresh and Frozen Vegetables: Toss some broccoli or asparagus into an omelet or throw a big handful of frozen spinach into a smoothie to get a big dose of greens before you even leave the house.
  • Nut and Seed Butters: These are essential for thickening your morning smoothies and for creating killer “fat bombs.” Be sure to check ingredient lists carefully and avoid any product with added sugars and polyunsaturated fats. NuttZo’s Seven Nut and Seed Butter is our go-to choice.
  • Coconut and Nut Milk: These are also essential ingredients for drinks, smoothies, and many keto baked treats. Be sure to purchase full-fat and unsweetened versions.
  • Yogurt: This is always a good choice for a quick and satisfying breakfast, just make sure it’s full-fat and contains no additives or sweeteners.
  • Almond and/or coconut flour: If you have a little extra time, you may want to consider whipping up some keto pancakes or waffles with this pantry staple. Toss some broccoli or asparagus into an omelet or throw a big handful of frozen spinach into a smoothie to get a big dose of greens before you even leave the house.

Some kitchen accessories you’ll also want to consider investing in if you haven’t already:

  • Cast-iron skillet
  • High-powered blender
  • Food processor

Is Intermittent Fasting the Best Ketosis Breakfast?

Intermittent fasting has become a major part of many keto dieters’ regimen, and this typically involves skipping breakfast.

But fasting is not necessary for maintaining a state of ketosis and is not always best for everyone.

What is Intermittent Fasting?

Intermittent fasting involves set time periods for eating and fasting, and there are a few popular methods:

  • Leangains: This is typically a daily intermittent fast in which you allow yourself to eat within a period of 8-10 hours, and then fast the remaining 14-16 hours.
  • 5:2 Diet: Eat as you normally would for five days a week, then consume only 500-600 calories the other two days.
  • Eat Stop Eat: Eat as you normally would for five or six days a week, then fast for a full day or two.
  • The Warrior Diet: Fast for 20 hours daily, and eat one large meal every night.

The Leangains method tends to be the most common among keto dieters, and since you’re given only 8-10 hours to eat, most choose to skip breakfast.

Intermittent fasting has been shown to offer many health benefits, including:

  • Increases your metabolism (1)
  • Initiates weight loss 
  • Lowers risk of insulin resistance and type 2 diabetes (2)
  • Reduces inflammation and oxidative stress (3)
  • Promotes longevity (4)

All of these benefits intersect with those that you will also experience in ketosis.

What Regimen Should I Follow?

Though intermittent fasting can be extremely effective for some people, others may not find it appropriate for their lifestyle or current state of health. This is when you need to step in and evaluate exactly what your body can handle.

It’s important to note that intermittent fasting puts stress on the body, so if you are already stressed out, training hard, or just feeling overall fatigued, it’s best to hold off on the fasting.

Putting any more stress on the body will only reverse any gains you’re seeing with ketosis.

In other words, whether you want to fast or not is completely up to you, but don’t feel like you have to do it to reap the benefits of a ketogenic diet.

If you crave a good breakfast in the morning, enjoy it.

How to Break the Fast the Right Way

Whether you choose to follow an intermittent fasting protocol or not, you’ll still want to be mindful of how you break your fast—that is, you may want to avoid diving headfirst into an overflowing plate of eggs and bacon.

I recommend breaking your fast slowly.

Start with warm liquids—tea, coffee, maybe even a cup of hot water with a touch of freshly squeezed lemon juice.

If you want an immediate boost of nutrients, sipping on some bone broth can be a wonderfully comforting way to start your day.

You can also blend up one of these great ketosis breakfast drinks below.

Ketosis Breakfast Drinks

Ketosis breakfast drinks can often be the simplest and most satisfying way to ease into your day. Just remember to sip them slowly.

Many of these drinks will be filled with rich, healthy, delectable fats, which means you may be tempted to down them pretty quickly.

However, this can be tough on your digestion—and that’s definitely not the way you want to kick off your day.

Pro Tip: If you’re often in a rush in the mornings, consider investing in a good stainless-steel thermos to enjoy your breakfast drink on-the-go.

Here are some of our favorite ketosis breakfast drinks to satisfy both coffee lovers and sweet tooths:

Ridiculous Raspberry KETO Smoothie

This rich burst of berries and cream is refreshing and revitalizing. You’ll get a nice dose of antioxidants and healthy fats all in one.

Serves 1

Ingredients:

  • 1 ½ cups of ice
  • ¾ cup of frozen raspberries
  • 2 tsp Whole Earth sweetener
  • ¼ cup of heavy cream
  • ½ tsp vanilla extract
  • 1 ¼ cup of unsweetened vanilla almond milk
  • 1 scoop Keto Activate
  • Optional: 1 tbsp MCT oil

Instructions: Blend until smooth.

Miraculous Mint KETO Chocolate Chip Frappe

This minty, chocolatey wonder will have you powered up on spinach, avocado, and ketones.

Serves 1

Ingredients:

  • 1 cup ice
  • 1 ½ cup coconut, almond, or macadamia nut milk
  • ¼ cup heavy cream
  • ½ ripe avocado
  • 1 cup baby spinach
  • 1 scoop Keto Activate
  • 2 tsp Whole Earth sweetener
  • 1-2 tsp peppermint extract
  • Optional: 1 tbsp MCT oil

Instructions: Blend until smooth.

Wake Me Up KETO Mocha Frappe

This creamy coffee blend is like a frappuccino that’s way healthier and way tastier!

Serves 1

Ingredients:

  • 1 ½ cups ice
  • ½ cup cold brew iced coffee
  • 1 tbsp Whole Earth sweetener
  • ¼ cup heavy cream
  • 1 cup unsweetened vanilla almond milk
  • 1 scoop Keto Activate
  • Optional: 1 tbsp MCT oil

Instructions: Blend until smooth.

Irresistible KETO Choco Peanut Butter Shake

This fats-filled blend can seem downright sinful. It’s like a peanut butter cup whipped into a velvety mousse.

Serves 1

Ingredients:

  • 1 ½ cups of ice
  • 1 cup of unsweetened vanilla almond milk
  • 2 tbsp of unsweetened peanut butter
  • 1 scoop of Keto Activate
  • Optional: 1 scoop vanilla whey protein powder
  • ¼ cup heavy cream
  • ½ tsp vanilla extract
  • 2 tsp Whole Earth sweetener
  • Optional: 1 tbsp MCT oil and collagen

Instructions: Blend until smooth.

Other Go-To Ketosis Breakfast Ideas

If you’re looking for a ketosis breakfast that’s a little more substantial (or at least one you can chew), here are some other quick and easy ideas:

  • Eggs: Served any what way (such as an omelet), with sides: bacon, sausage, sardines, avocado, sauerkraut, or sauteed or roasted low-carb vegetables like spinach, asparagus, and mushrooms. You can also make a low-carb quiche or frittata in advance with your choice of meats and veggies and have it ready to warm up in the morning.
  • Bacon, Sausage Patties or Other Cooked Meats: Serve alongside sauteed greens or peppers and onions and maybe a few tablespoons of cottage cheese.
  • Smoked Salmon: Enjoy a few slices with avocado or cream cheese.
  • Keto Yogurt Bowls: Enjoy a cup of full-fat, unsweetened yogurt with your choice of keto-friendly toppings like nuts, seeds, coconut flakes, cacao nibs, and berries.
  • Breakfast Salad: Mix together greens, sliced avocado, meats of choice (like prosciutto), and top with scrambled, boiled, or poached eggs. Stir up a quick dressing of olive oil, lemon juice, salt, and pepper (and balsamic vinegar, if you like), pour over the salad, and enjoy.
  • Leftovers: As mentioned above, this is as easy as just making a bigger dinner the night before and warming it up for a just-as-satisfying breakfast.
  • Keto Fat Bombs: If you’re in a real hurry and just need a quick, satisfying bite, you should always have some keto fat bombs on hand. These are bite-sized wonders filled with healthy fats to give you a boost.

Here’s a sample recipe:

Ingredients: 

  • 1 cup nut or seed butter of choice (almond, sunflower, or tahini, for example)
  • ¼ cup melted coconut oil
  • 1 tsp vanilla extract
  • ½ cup unsweetened cocoa powder
  • 1 tsp granulated stevia
  • ¼ tsp sea salt

Instructions: 

  1. Mix ingredients together (add more coconut oil if the mixture is too dry).
  2. Pour into a container or silicon mold and freeze. Store in freezer until ready to eat.

You can get more fat bomb recipes in our FREE dessert eBook available when you join our Facebook Group

Make Your Ketosis Breakfast Your Best Meal of the Day

Whether or not you believe that breakfast is the most important meal of the day, we can all agree that how we fuel ourselves—no matter at what time—will often dictate how we’ll feel throughout the day.

If you’re a breakfast lover like myself this especially rings true. Fortunately, the keto diet is far from limiting when it comes to breakfast favorites (even if you’re sick of those eggs!).

As proven above, there’s a wide range of delicious, satisfying foods and drinks you can easily put together to set yourself up for a high-powered, high-energy, highly productive day.

Resources

  1. https://www.ncbi.nlm.nih.gov/pubmed/10837292
  2. https://www.sciencedirect.com/science/article/pii/S193152441400200X
  3. https://www.ncbi.nlm.nih.gov/pubmed/17291990/
  4. https://www.ncbi.nlm.nih.gov/pubmed/15640462

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