Whole 30 Breakfast Ideas
Every time I have done Whole 30, my struggle has always been the same..
Needing new breakfast ideas!
In the past 5 years since beginning my healing journey, I have completed the Whole 30 program 4 times. While I don’t think it is a sustainable program to stay on for the rest of your life, I think it can be an incredible tool to help with healing and identifying food sensitivities. If you are considering Whole 30 or are in the middle of it and need some new breakfast inspiration, this post is for you!
What Is Whole 30?
Whole 30 is a 30-day program (well, technically 40 days including the reintroduction period) founded by Melissa Urban. The goal is to eliminate cravings, decrease inflammation, and figure out any food sensitivities you may have.
Here are the Rules:
Eat as much as you want of real food! This means meat, seafood, eggs, vegetables, fruits, natural fats, herbs and seasonings. Eat whole foods with minimal ingredient lists because they are as close to their natural and whole form as possible. (As a health coach this is always one of my greatest recommendations for my clients!)
Avoid:
any added sugar, real or artificial sweeteners (this includes any honey, maple syrup, monk fruit, Stevia, coconut sugar, xylitol
no alcohol
no grains
no legumes
no dairy
no carrageenans or sulfites
no recreating “treats” with approved ingredients
no stepping on the scale or taking measurements
If you want to go over all the specifics in greater detail, check out the official website. They also have tons of great resources and recommended products if you are planning to complete the Whole 30 challenge!
PRO TIP: Meal planning, shopping, and prep is always half the battle for me when going through Whole 30- you just have to be a little bit more intentional. One thing that is so helpful is shopping with Thrive Market. They have a whole section on their site that is Whole 30 specific and only approved items. It makes shopping so much easier since you don’t have to spend your time double checking every single label! If you are new to Thrive Market and want to check it out this link will save you 40% off your first order.
Benefits of Whole 30
While there is nothing inherently wrong with any one of the items you avoid in this program in moderation, they are all known to be inflammatory or common food intolerances. By completing this challenge each time I was able to check in with how my body was feeling and also see progress in food intolerances. It has also helped me to solidify healthy eating and cooking habits and give me a greater understanding of my body and awareness of symptoms.
For me, I believe that food intolerances are often a window into how our gut health and digestion is doing. Typically we do not have to cut out food groups for a long time, but until our body is healed and has more resiliency- Whole 30 gave me a framework for this.
Overall, I think that it is a great way to focus on whole, nourishing foods, give your body and digestion a chance to reset, and build stronger and healthier eating habits.
Why I Recommend Whole 30 For Some of My Clients
When I work with someone as a health coach there are a few tell tale signs that someone may benefit from an elimination diet. Some symptoms that may suggest we start with an elimination diet include (but are certainly not limited to):
inconsistent digestion patterns
difficulty gaining or losing weight
constant fatigue
signs of inflammation
keratosis pilaris (red, bumpy skin on the back of arms or thighs)
I appreciate that unlike other “cleanses”, you are prioritizing whole, nourishing foods that give your body tons of nutrients. I also love that there is no calorie restriction- if you are hungry, eat.
And finally, it is really useful because it is a well-established program with a lot of resources! Rather than telling a client to “clean up” their diet or eliminate certain foods, I can point them in the direction of this program where there are thousands of online recipes and cookbooks!
Caution Against Whole 30
Just like with everything health related, there is no one size fits all. And that is true with any elimination program!
If you have a history of restrictive eating, orthorexia, or disordered eating, this program may not be for you. Whole 30 is very restrictive and it could very well not be a good fit for your health history, personality, or food habits- and that is okay!
It could also be helpful to go through this program with a friend, partner, or trained health coach to offer accountability and make sure you are staying mentally and physically healthy. Just tune inwards with how your health is currently and take your time evaluating whether this is the right time, program, and format for your overall wellness.
If you need recommendations or have questions, you can always reach out to me at hello@wellnesswithkaelyn.com
Now, let’s jump into some breakfast ideas!
Whole 30 Breakfast Ideas
One area in particular that I have always struggled with while doing Whole 30 was getting creative with breakfast ideas. While doing Whole 30, you are rarely eating out and rarely eating anything pre-made or packaged, so that means you are cooking more than typical. Normally that is fine, but I have found that the days I have to get out of the house early I would really struggle with quick, easy, and nourishing breakfast ideas- that were still Whole 30 compliant.
Or if I didn’t have somewhere to be early, I found myself getting bored of the same ol’ eggs, bacon, and berries. (If you want some ideas without any eggs, keep scrolling to the next section!)
Sweet Potato Toast- bake or air fry slices of sweet potato until tender, top with avocado, poached eggs and everything bagel seasoning
Breakfast Casserole- this can be any combination of eggs, breakfast meat, veggies and seasoning (it’s also a great way to use up any cooked ground meat, or veggies that are on their way out!)
Mexican Eggs Benedict- Thanks to Every Last Bite for this Recipe! Seriously soo tasty!
Egg Breakfast Cups- using a baking tin, line the cups with lunch meat or compliant bacon, crack an egg in the center and sprinkle with salt and pepper. Bake until cooked all the way through!
Breakfast Sausage and fruit- we love the Aidell’s brand of sausage, but just be aware that some of them contain cheese and are not compliant for Whole 30! Just double check your labels.
Shakshuka with cauliflower rice- Thanks to The Movement Menu for this recipe! A few years back my husband and I went to Israel and had shakshuka for the first time…. needless to say we ate it nearly every morning we were there! So yummy and savory!
You can also have “non-traditional” breakfast foods for breakfast… think leftovers or sandwich-style wraps (instead of bread or a tortilla, I would use a seaweed wrap)!
Veggie Scramble- throw whatever cut up veggies you have into a pan with some olive oil and sautee until tender. Then crack a few eggs into the pan and scramble it all up together!
Whole 30 Non-Egg Breakfast Ideas
Potato and Vegetable Hash- dice up veggies, onion, garlic, and potatoes and cook in avocado or olive oil. Then add some spices and serve with a breakfast meat.
Sweet Potato Toast- same as above but this time you can top it with nut butter, and a banana or blueberries instead of eggs!
Protein Shake- frozen fruit, some juice, spinach and protein powder make for a quick and easy on the go meal. Be careful with your protein powder though- most have artificial sweeteners. The following are Whole 30 approved:
Avocado “bowl”- cut an avocado in half and remove the seed. Fill the “hole” with some cooked ground meat and seasoning and use a spoon to eat!
When in doubt, if I am needing more ideas and inspiration I can turn to one of my Whole 30 cookbooks. I have had them both for years (I actually got them gifted to us for our wedding) and appreciate how quick and easy it is to pull together the recipes!
My favorite Whole 30 Cookbooks:
Whole 30 Fast and Easy Cookbook - seriously, they are fast and easy. Nothing super complicated or involved! Perfect for last minute, throw-together style meals
Whole 30 Slow Cooker Cookbook - for anyone else that is obsessed with their slow cooker, this is for you. I love that I can throw everything in in the morning and then let it cook during the day, and have a tasty nourishing meal ready with minimal prep!
Let me know if you have any other favorite recipes!
Kaelyn
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