Start Your Day with a High-Protein and High-Fiber Meal
If you could make one dietary change to set yourself onto a new trajectory of health, it would be to consume a nutrient dense breakfast consisting of high-quality protein, fiber, and healthy fats. A nutrient-dense, high-protein and fiber-rich breakfast will help you curb cravings for foods you are working to stay away from, boost your metabolism, balance your blood sugar, help regulate your circadian rhythms, keep your mind sharp during the day, and increase satiety.
It really doesn't need to be complicated. A quick, nutrient-dense breakfast could be several eggs and an avocado and a small bowl of legumes, cottage cheese with diced pears and chopped nuts, or overnight oats with a few hard boiled eggs on the side. A high-protein, fiber-rich breakfast hash using ground meat and vegetables is another quick and easy option. Our meal planner has numerous delicious hash recipes! If you are a member, simply use the category search and look for "Hash" to find all of our nutrient-dense breakfast hash recipes.
Setting achievable goals that you can build upon sets you up for the most success as it gives your body and brain time to re-wire. Dietary change quite literally creates new biochemistry in your body that takes time to get used to. Creating this nutritional memory starts with removing processed foods from your diet. Too many changes at once can overwhelm the brain and nervous system, making the new diet or lifestyle modifications unrealistic to maintain. This is why I began The 12 Gifts of Health email series in December. Small, sustainable dietary shifts, orchestrated in a methodical way, can produce successful and lasting changes in health over time.
A nutrient-dense high-protein, fiber-rich breakfast is a small, achievable goal that can produce profound changes in health over time! Protein and carbohydrates stimulate a gut peptide called GLP-1, however, fermentable fibers, like those found in legumes, feed beneficial bacteria in the colon that help to induce the release of even more GLP-1 from the gut. The good bacteria metabolize the fibers and secrete smaller molecules, which stimulates the release of additional GLP-1 from intestinal cells for hours after a meal. GLP-1 helps to stimulate insulin to be released and reduce food intake through appetite suppression. Basically GLP-1 keeps blood sugar levels balanced, and tells your brain that you are full and that you don't need to keep eating. Therefore, it is important to do everything possible to keep your gut healthy if you would like to maintain a trajectory of health, ideal weight, and increased longevity. A whole foods diet rich in a wide variety of plant foods will help to shift the gut over time to contain a more diverse and stable microbial ecosystem.
Why is this so helpful? If you have been on and off diets, have a difficult time losing weight, have issues with blood sugar control, and would like to reduce cravings for processed foods or foods you know are not good for you, then increasing GLP-1 naturally through building a healthy gut, consuming higher amounts of protein and fiber at breakfast, and consuming a healthy diet in general will help you get there. Additionally, curcumin from turmeric has been shown to significantly increase GLP-1 secretion and polyphenols from plant foods help to keep GLP-1 in your system longer. Food is powerful medicine!
Fried Harissa Chickpeas and Eggs
One of the best ways to balance your blood sugar and reduce cravings for sugar and high-carb foods throughout the day is to consume a breakfast full of protein, healthy fats, and fiber. This quick and easy breakfast will leave you feeling satisfied and energized for hours! Each serving contains approximately 25 grams of protein and 13 grams of fiber! For added protein, simply add an extra egg to each plate. Each egg contains about 6 grams of protein.
- Heat a 10-inch or 12-inch cast iron skillet over medium heat. Rinse and drain the chickpeas in a fine mesh strainer. Shake off as much excess water as possible.
- Add the olive oil, and then carefully add the chickpeas to the pan. Be sure to use an apron as the oil can splatter when adding the chickpeas to the hot skillet! Stir-fry them for a few minutes. Then add the spices and salt and continue to fry them until they are crisp. The entire process should only take a few minutes.
- Remove the chickpeas from the pan and place them onto two plates.
- Add a dash of extra oil to the pan (or butter) and an extra sprinkling of harissa if you love spice! Crack the eggs into the pan and cook until the yolks are done to your preference.
- Place two eggs onto each plate.
- Cut the avocado in half, remove the pit, and slice it. Add avocado slices to each plate. Add a small handful of microgreens or sprouts to each plate. Top with freshly ground black pepper and sea salt. Serve.
Use this recipe in our Meal Planner
About the Author
Ali Segersten
Alissa Segersten holds a Bachelor's of Science in Nutrition from Bastyr University and a Master’s of Science in Human Nutrition and Functional Medicine from the University of Western States. She is a Functional Nutritionist, the mother of five children, a whole foods cooking instructor, professional recipe developer, and cookbook author. She is passionate about helping others find a diet that will truly nourish them. Alissa is the author of two very popular gluten-free, whole foods cookbooks and guidebooks: The Whole Life Nutrition Cookbook and Nourishing Meals. She is also the co-author of The Elimination Diet book. Alissa is the founder and owner of Nourishing Meals®.Nourishing Meals Newsletter
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