Q&A 6: How To Make Breakfast a Fat Loss Meal – Healthy Breakfast Recipes

We’ve talked a lot on the podcast about what NOT to have for breakfast when your goal is fat loss and hormone balance. By now, you know that to stay in fat burning mode and take advantage of the morning’s peak fat-burning potential, you’ll want to avoid carbohydrates in the morning. But people begin to panic when they consider what they shouldn’t be having for breakfast. They can’t imagine what options might still be available to them! In today’s episode we’re talking about

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Question: I don’t have time to prepare a meal for breakfast every day. I’m busy, I have my hands full trying to get out the door and get to work. So what should I do for breakfast??

Answer: I’m all about preparing ahead of time. I recommend that my coaching clients set aside 30-60 minutes on the weekend to make 2 breakfast dishes that they can grab and go or heat & eat during the week. Then I recommend that they have 1-2 “oh crap” options – if they ran out of their premade option or they left the house without it or their dog at it all. And, of course, we talk about weekend strategies – things you can make on the days you have some more time to enjoy a delicious, fat loss friendly meal at home with your family or when you’re out for breakfast.

Make Ahead Grab & Go or Heat & Eat Options

Chia Pudding

  • 1/4 cup chia seeds
  • 1/2 cup brewed coffee (cooled)
  • 1/2 cup unsweetened almond milk
  • 1/4 tsp liquid stevia extract
  • 1 tbsp almond butter
  • 1 tsp cacao powder or unsweetened cocoa powder

Blend all ingredients in a blender or with an immersion blender. Refrigerate for at least 3 hours so the chia seeds soak up the moisture.


Morning Maca Meat Muffins from Mary, The Paleo Chef

I Ain’t Got No Time For That Options

Weekend Meals or Eating Out

  • Omelets with veggies & bacon
  • Frittatas
  • Breakfast scramble with salmon, eggs, avocado & veggies
  • Baked egg in avocado
  • Steak & eggs
  • Protein pancakes

Other helpful episodes
What is bulletproof coffee
Carb Timing

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49 replies
  1. Traci
    Traci says:

    This was a great podcast as usual but I have man food intolerances honestly can’t eat any of the items you suggested. Most of the time I end up eating ground chicken or turkey and some cheese for breakfast. Some times I add in a little squash. Squash is one of the few veggies I can tolerate without digestive upset. I would love to find something that feels more like “breakfast”. The only “protien” shakes I can tolerate are rice based and don’t really want those carbs from that in the morning. I’m frustrated!


  2. Caitlin
    Caitlin says:

    Do you have any suggestions for a snack to eat before a very early morning workout? I workout at 5:30 and although I’m not really hungry for anything yet, I used to eat a banana because otherwise I get dizzy during my workout. It’s gotta be quick since I really can’t get myself out of bed any earlier haha.

  3. Debbie
    Debbie says:

    Hi! What is the serving size for the chia pudding? Is the recipe good for one morning or do you divide it out? Thanks! Love the show!

    • Elizabeth Benton
      Elizabeth Benton says:

      Hi Debbie! I’m so glad you enjoy the show! The serving size depends – if it is your meal, it can be 1 serving but pay attention to your hunger. If you’ve satisfied your half way through, let it be. If I have it for breakfast, I usually eat the whole thing. If I eat it with bulletproof coffee, I have a couple bites. Serving sizes have become misunderstood – let your body guide you. If you have a sec to subscribe to the podcast in iTunes and leave a rating & review, that would be so awesome. Never hesitate to reach out if you have questions!

  4. Amber W
    Amber W says:

    Do you had the maca to the meat muffins? If so, do you use the powdered form? I have read that it doesn’t have a good taste.

    • Elizabeth Benton
      Elizabeth Benton says:

      Here’s a recipe from my good friend Keri Mantie. She and her kids swear by it! Keri’s Protein Pancakes (a great breakfast-for-dinner option, too!)

      4 whole eggs plus 4 egg whites
      3/4 cup almond flour
      1-2 tbsp flax meal
      1/2 tsp vanilla extract
      1 tsp cinnamon

      Mix well before cooking.

  5. Andrea
    Andrea says:

    my question is about the chia pudding, can I sub coconut milk and still stay in fat burning? I know mine contains 2grams of sugar.

    • Elizabeth Benton
      Elizabeth Benton says:

      Hi Andrea! Great question. 2g of sugar isn’t going to be a “big rock”. Keep in mind, however, that everyone’s carb tolerance is different. The best way to know if this works for you is to try it. Track what you eat, how much and when. Track your hormonal biofeedback (hunger/cravings/mood/energy) and your progress towards your goal. If you’re feeling great and making progress towards your goal with that breakfast: keep it up! 🙂 For most people, it wouldn’t be a problem at all.

  6. Debora Stewart
    Debora Stewart says:


    On the recipe for chia pudding, can you substitute regular butter for almond butter? I have everything else and am having a hard time finding it here…am in Brazil. I’m sure I will eventually find it, but would like to go ahead and try it if the substitute would be ok.


    • Elizabeth Benton
      Elizabeth Benton says:

      Sure does, but so does adding vegetables. It’s not a literal “zero carbs” because that would mean no fiber, no veggies, nothing but PURE protein or PURE fat. It’s about minimizing the impact of any carbs on your blood sugar. If you divide out the amount of maple syrup and factor how much is in each muffin, it is absolutely negligible. Or, as I say in the podcast episode, I omit it. But all vegetables contain carbs. There are trace amounts of carbs in many proteins. This isn’t an all or nothing proposition but minimizing the impact of carbs on your blood sugar. 🙂 Hope that helps.

  7. Lynne
    Lynne says:

    LOVE the chai pudding! I do well with high protein meals. Do you know the protein in the recipe as written? I’m wondering about adding some unflavored protein powder to boost the protein content. Thoughts?

    • Elizabeth Benton
      Elizabeth Benton says:

      I don’t think I understand the question – there’s lots covered in this episode in terms of breakfast options so I’m not sure what you mean by “why coffee”? If you’re referring to bulletproof coffee, yes, there are a bazillion alternatives and I talk about a bunch of them in this episode. Also, here’s a post I wrote answering common questions about bulletproof coffee, but ultimately, there’s nothing special about it. Eggs, chia pudding, frittatas, meat muffins – all covered in this episode. http://primalpotential.com/dos-and-donts-of-bulletproof-coffee/

  8. jodie
    jodie says:

    Hi. That was a really good read and am interested to learn more… i have been eating wrong. I was one to think carbs in morning for sure… i was wondering if u did eating plans so i can learn more about what to have at certain times. I did a diet where i ate fruit all morning if i was hungry and then carbs at lunch generally oats with protein powder, snack in arvo and then veg and meat for dinner. Is this somethin that would work?

    • Elizabeth Benton
      Elizabeth Benton says:

      Hi Jodie,

      I emailed you back about this – no, I don’t do meal plans because I believe one of the primary keys to success is NOT following someone else’s meal plan but rather finding foods YOU love that love YOU back. Fortunately, there are hundreds of podcast episodes + Primal Potential courses to help you really firmly understand what kinds of things to eat when. Fruit all morning isn’t going to be ideal for fat loss for most people UNLESS it represents an improvement for you (and it might).


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