Beware, breakfast skippers! You’re working against your fast fat-loss goals and probably don’t even know it. You’re slowing your metabolism and setting yourself up for a gorge fest in the middle of the day. What you’re not doing is helping yourself lose weight.
Research shows that people who eat a protein-packed breakfast lose weight more easily and keep it off longer than those who eat a high-sugar breakfast or skip it all together. So one of the biggest shifts you can make in Sugar Impact is to swap out your “no breakfast” or your high-carb, grab-and-go breakfast for a high-protein, low-SI shake.
Eat within an hour of waking up, and make sure your breakfast (whether it actually is one of those filling, fat-burning shakes or some other tasty low-SI choice) has clean, lean protein, healthy fats, and high-fiber, slow-releasing carbohydrates. A substantial, balanced breakfast will launch you into your day full of energy, with stable blood sugar and nary a craving in sight.
If mornings feel like a race against the clock, I’m here to help. There’s nothing basic about the fast fat-burning fuel in this easy-to-make shake. Flavorful and protein packed, it will be your gold standard for a quick, on-the-go breakfast.
1 to 2 scoops protein blend (any flavor), per package instructions
1 to 2 scoops fiber blend
½ small avocado
1 tablespoon freshly ground chia seeds or flaxseeds
8 to 10 ounces unsweetened coconut milk or almond milk
5 or 6 ice cubes
In a blender, combine the protein blend, fiber blend, avocado, chia seeds, coconut milk, and ice cubes. Mix on high until smooth. Thin with cold water, if desired.
Nutrient Content per Serving
Calories: 330
Fat: 16 grams
Protein: 24 grams
Fiber: 15 grams
Saturated Fat: 6 grams
Carbs: 25 grams
Sodium: 220 mg
Sugars: 1 gram
Your friends will be green with envy wondering your secret. Packed with the perfect combination of protein, fiber, and nutrients, this powerhouse will be just the boost of energy you need to start your day.
Makes 1 serving
1 to 2 scoops vanilla-flavored protein blend, per package instructions
1 scoop fiber blend
¼ small avocado
2 cups baby spinach
1 to 2 tablespoons maca powder
½ teaspoon monk fruit extract
⅛ teaspoon ground cinnamon
10 ounces unsweetened coconut milk
5 or 6 ice cubes
In a blender, combine the protein blend, fiber blend, avocado, spinach, maca powder, monk fruit extract, cinnamon, coconut milk, and ice cubes. Mix on high until smooth. Thin with cold water, if desired.
Nutrient Content per Serving
Calories: 280
Fat: 11 grams
Protein: 22 grams
Fiber: 14 grams
Saturated Fat: 7 grams
Carbs: 25 grams
Sodium: 310 mg
Sugars: 1 gram
Pumpkin spice, in all its slightly sweet, nutty versatility, is no longer relegated to fall, and we’re the big winners! All the flavors of pumpkin pie are yours to savor in this nutritious, fiber-rich shake—any time of year.
Makes 1 serving
1 to 2 scoops vanilla protein blend, per package instructions
1 to 2 scoops fiber blend
1 tablespoon freshly ground chia seeds
8 to 10 ounces unsweetened coconut milk
¼ teaspoon pumpkin pie spice
5 to 6 ice cubes
In a blender, combine the protein blend, fiber blend, chia seeds, coconut milk, pumpkin pie spice, and ice cubes. Mix on high until smooth. Thin with cold water, if desired.
Nutrient Content per Serving
Calories: 250
Fat: 9 grams
Protein: 22 grams
Fiber: 14 grams
Saturated Fat: 5 grams
Carbs: 21 grams
Sodium: 220 mg
Sugars: 1 gram
Okay, this is just inspired. It combines the pick-me-up of espresso with the nuttiness of almond in a cold, creamy, easy-to-make shake. If only your coffee could be this good!
1 to 2 scoops vanilla protein blend, per package instructions
1 scoop fiber blend
¼ cup strong-brewed coffee, or a shot of espresso
1 tablespoon raw almond butter
2 teaspoons freshly ground flaxseeds
¼ teaspoon almond extract
8 to 10 ounces unsweetened almond milk
5 or 6 ice cubes
In a blender, combine the protein blend, fiber blend, coffee, almond butter, flaxseeds, almond extract, almond milk, and ice cubes. Mix on high until smooth. Thin with cold water, if desired.
Nutrient Content per Serving
Calories: 320
Fat: 16 grams
Protein: 25 grams
Fiber: 14 grams
Saturated Fat: 6 grams
Carbs: 21 grams
Sodium: 220 mg
Sugars: 2 grams
You may feel like you should be drinking this creamy, nutrition-packed shake out of a coconut shell, with your toes in the sand. With the added protein and fiber, it will easily keep you satisfied throughout the morning.
Makes 1 serving
1 to 2 scoops vanilla protein blend, per package instructions
1 scoop fiber blend
1 tablespoon raw cashew butter
2 teaspoons freshly ground flaxseeds
¼ teaspoon coconut extract
8 to 10 ounces unsweetened coconut milk
5 or 6 ice cubes
In a blender, combine the protein blend, fiber blend, cashew butter, flaxseeds, coconut extract, coconut milk, and ice cubes. Mix on high until smooth. Thin with cold water, if desired.
Nutrient Content per Serving
Calories: 390
Fat: 22 grams
Protein: 26 grams
Fiber: 13 grams
Saturated Fat: 8 grams
Carbs: 32 grams
Sodium: 220 mg
Sugars: 1 gram
You only need to try avocado in a shake once to be hooked. This delicious, creamy combination is a nutrient powerhouse, bolstered by the omega-3s from the flaxseed.
Makes 1 serving
1 to 2 scoops chocolate protein blend, per package instructions
1 scoop fiber blend
¼ small avocado
2 teaspoons freshly ground flaxseeds
2 teaspoons raw almond butter
8 to 10 ounces unsweetened coconut milk
5 or 6 ice cubes
In a blender, combine the protein blend, fiber blend, avocado, flaxseeds, almond butter, coconut milk, and ice cubes. Mix on high until smooth. Thin with cold water, if desired.
Nutrient Content per Serving
Calories: 350
Fat: 18 grams
Protein: 25 grams
Fiber: 15 grams
Saturated Fat: 6 grams
Carbs: 23 grams
Sodium: 210 mg
Sugars: 2 grams
Bellissimo! Coffee and breakfast, all in one. Perfect for a hectic morning, let this delicious and satisfying shake give you an extra bounce in your step. The combination of protein and fiber help keep Sugar Impact low. For a stronger coffee flavor, use ⅓ to ½ cup coffee or stir in 1 to 2 teaspoons freeze-dried espresso powder.
1 to 2 scoops vanilla protein blend, per package instructions
1 to 2 scoops fiber blend
¼ cup strong-brewed coffee
1 tablespoon Cinnamon Almond Butter (here)
8 to 10 ounces unsweetened almond milk
5 or 6 ice cubes
In a blender, combine the protein blend, fiber blend, coffee, almond butter, almond milk, and ice cubes. Mix on high until smooth. Thin with cold water, if desired.
Nutrient Content per Serving
Calories: 290
Fat: 14 grams
Protein: 24 grams
Fiber: 12 grams
Saturated Fat: 6 grams
Carbs: 19 grams
Sodium: 220 mg
Sugars: 2 grams
Combine the superstar antioxidant attributes of blueberries with the sweet juicy goodness of peaches, and voilà! You’ll be so distracted by how good it is, the fact that it’s also a low-SI, super-healthy breakfast will slip by unnoticed.
Makes 1 serving
1 to 2 scoops vanilla protein blend, per package instructions
1 scoop fiber blend
½ cup fresh or frozen blueberries
½ fresh medium peach, peeled, pitted, and sliced
⅛ teaspoon almond extract
8 to 10 ounces unsweetened coconut milk
5 or 6 ice cubes
In a blender, combine the protein blend, fiber blend, blueberries, peach, almond extract, coconut milk, and ice cubes. Mix on high until smooth. Thin with cold water, if desired.
Nutrient Content per Serving
Calories: 270
Fat: 6 grams
Protein: 21 grams
Fiber: 13 grams
Saturated Fat: 5 grams
Carbs: 33 grams
Sodium: 220 mg
Sugars: 14 grams
Add some gusto to your breakfast. The fresh avocado adds a wonderful texture to the scrambled eggs, in addition to more than 20 vitamins and minerals. For a spicier salsa, stir in 1 teaspoon minced jalapeño pepper.
Makes 2 servings
1 small plum tomato, seeded and chopped (about ½ cup)
2 teaspoons finely chopped red onion
2 teaspoons chopped fresh cilantro
1 teaspoon lime juice
⅛ teaspoon plus ¼ teaspoon sea salt
4 large eggs
1 tablespoon water
½ teaspoon olive oil
½ small avocado, sliced
Combine the tomato, onion, cilantro, lime juice, and ⅛ teaspoon of the salt in a small bowl.
Whisk together the eggs, water, and remaining ¼ teaspoon salt in a bowl. Heat the olive oil in a medium nonstick skillet over medium heat. Add the egg mixture and cook, stirring gently, until the eggs are set, about 2 minutes. Divide the eggs between two plates and top each with half the tomato mixture and half the sliced avocado.
Nutrient Content per Serving
Calories: 190
Fat: 13 grams
Protein: 13 grams
Fiber: 1 gram
Saturated Fat: 3.5 grams
Carbs: 4 grams
Sodium: 590 mg
Sugars: 1 gram
I’m going to let you go on believing that I’ve given you permission to have pumpkin pie for breakfast. The berry compote adds just the right amount of zest. To avoid breaking the bread, be sure to handle it gently when dipping it in the egg.
Makes 4 servings
1 cup fresh strawberries, hulled and sliced
½ cup fresh blueberries
½ cup fresh raspberries
2 tablespoons orange juice
¼ teaspoon monk fruit extract
1 teaspoon grated orange zest
3 large eggs, lightly beaten
3 tablespoons whole milk
1 teaspoon vanilla extract
8 (½-inch-thick) slices Coconut-Pumpkin Bread (here)
2 teaspoons coconut oil
For the compote, combine the strawberries, blueberries, raspberries, orange juice, and monk fruit extract in a small saucepan. Cook over medium heat, stirring occasionally, until the fruit is just softened, 3 to 4 minutes. Remove from the heat and stir in the orange zest.
For the French toast, whisk together the eggs, milk, and vanilla in a shallow bowl or pie pan. Dip each slice of bread into the egg mixture and allow it to soak up some of the mixture.
Melt 1 teaspoon of the coconut oil in a large nonstick skillet over medium heat. Add 4 bread slices and cook until browned, 3 to 4 minutes per side. Repeat with the remaining coconut oil and bread slices. Serve topped with the compote.
Nutrient Content per Serving
Calories: 370
Fat: 29 grams
Protein: 12 grams
Fiber: 6 grams
Saturated Fat: 17 grams
Carbs: 19 grams
Sodium: 360 mg
Sugars: 7 grams
Close your eyes and imagine the sensation of berries popping and squirting over a mouthful of warm oatmeal. Smiling yet? You’ll hope there’s no bottom to this belly-rubbing, mmm-inducing bowl. Be sure to use gluten-free old-fashioned rolled oats.
Makes 2 servings
2½ cups water
¼ teaspoon sea salt
1 cup gluten-free old-fashioned rolled oats
¾ teaspoon ground cinnamon
1½ teaspoons monk fruit extract
½ teaspoon vanilla extract
1 scoop vanilla protein blend
¼ cup fresh blueberries
¼ cup fresh raspberries
1 teaspoon grated orange zest
4 tablespoons slow-roasted almonds (see here), coarsely chopped
Bring the water and salt to a boil in a small saucepan over high heat. Stir in the oats, cinnamon, 1 teaspoon of the monk fruit extract, and the vanilla extract; reduce the heat to medium-low and simmer for 15 minutes. Remove from the heat, stir in the protein blend, cover, and let stand for 3 minutes.
Meanwhile, combine the blueberries, raspberries, orange zest, and remaining ½ teaspoon monk fruit extract in a bowl.
Divide the oatmeal between two bowls and top each with ½ cup of the berry mixture and 2 tablespoons almonds.
Nutrient Content per Serving
Calories: 330
Fat: 11 grams
Protein: 21 grams
Fiber: 9 grams
Saturated Fat: 1 gram
Carbs: 40 grams
Sodium: 450 mg
Sugars: 4 grams
Goat cheese lends a tangy flavor and a creamy texture for an inspired twist on a high-protein, veggie-filled favorite. If you’re dairy sensitive, substitute 2 tablespoons of your favorite nut cheese for the goat cheese.
Makes 1 serving
2 large eggs
¼ teaspoon plus ⅛ teaspoon sea salt
⅛ teaspoon freshly ground black pepper
2 teaspoons olive oil
⅓ cup finely chopped zucchini
¼ cup finely chopped red bell pepper
¼ cup finely chopped shallots
¼ teaspoon dried basil
1 ounce goat cheese, crumbled
Lightly beat together the eggs, ¼ teaspoon of the salt, and the black pepper in a small bowl until well mixed. Set aside.
Heat the olive oil in an 8-inch nonstick skillet over medium-high heat. Add the zucchini, bell pepper, shallots, basil, and remaining ⅛ teaspoon salt. Cook, stirring occasionally, until the vegetables are crisp-tender, 3 to 4 minutes. Reduce the heat to medium. Stir in the eggs and cook until the eggs begin to set in the center, about 3 minutes. Use a spatula to lift up the set edges and allow the uncooked mixture to run underneath. Flip the omelet over; top one half with the goat cheese. Carefully loosen the omelet and fold the empty half over the cheese. Transfer to a plate and let stand for 1 minute before serving.
Nutrient Content per Serving
Calories: 350
Fat: 26 grams
Protein: 20 grams
Fiber: 3 grams
Saturated Fat: 9 grams
Carbs: 12 grams
Sodium: 1098 mg
Sugars: 6 grams
Is there anything better than the nostalgic aroma of pumpkin bread as it comes out of the oven? This version, with a touch of coconut, makes any day a holiday. Be sure to purchase canned pumpkin puree, not pumpkin pie mix, to avoid unwanted sugars.
½ cup coconut oil, melted, plus more for the baking pan
4 large eggs
½ cup canned pumpkin puree
½ cup lite culinary coconut milk (see sidebar, here)
1 tablespoon vanilla extract
1 cup finely ground almond flour
½ cup coconut flour
2 tablespoons monk fruit extract
2 teaspoons grain-free baking powder
½ teaspoon baking soda
2 teaspoons pumpkin pie spice
1 teaspoon ground cinnamon
¼ teaspoon sea salt
Preheat the oven to 350°F. Grease an 8 x 5-inch glass loaf pan with coconut oil.
Whisk together the melted coconut oil, eggs, pumpkin puree, coconut milk, and vanilla in a bowl. In a separate bowl, combine the almond flour, coconut flour, monk fruit extract, baking powder, baking soda, pumpkin pie spice, cinnamon, and salt and stir well. Add the wet ingredients to the dry and mix until moistened and well combined. Transfer to the prepared loaf pan and smooth the top with a spatula.
Bake until a toothpick inserted into the center of the loaf comes out clean and the outside has lightly browned, 48 to 50 minutes. Remove from the oven and let the bread cool in the pan for 15 minutes. Transfer to a wire rack to cool completely before slicing, about 1 hour. Store wrapped in plastic wrap in a cool place for up to 4 days.
Nutrient Content per Serving
Calories: 290
Fat: 26 grams
Protein: 8 grams
Fiber: 5 grams
Saturated Fat: 15 grams
Carbs: 10 grams
Sodium: 350 mg
Sugars: 2 grams
Frittatas, which are Italian-style omelets, are staples on most brunch menus. They’re also perfect for entertaining or other special occasions because they’re fast, easy, and (almost always) universally loved. Enjoy!
Olive oil for the pan
6 slices nitrate-free uncured bacon
1 small red onion, chopped
1 small red bell pepper, finely chopped
1 teaspoon dried basil
8 ounces asparagus, trimmed and cut into ½-inch pieces
12 large eggs
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
Preheat the oven to 350°F. Lightly dampen a paper towel with a small amount of olive oil and wipe the inside of each cup in a 12-cup muffin pan. Heat a large skillet over medium heat. Add the bacon and cook until crisp, turning once, 6 to 7 minutes. Transfer to a plate lined with a paper towel to drain. When cool enough to handle, chop the bacon and set aside.
Pour off all but 1 tablespoon of the bacon fat from the skillet and return to the stove over medium-high heat. Add the onion, bell pepper, and basil; cook, stirring occasionally, until the vegetables are starting to soften, 2 to 3 minutes. Add the asparagus and cook until bright green, 4 minutes. Remove from the heat and stir in the chopped bacon. Divide the mixture evenly among the prepared muffin cups.
Whisk together the eggs, salt, and black pepper in a bowl. Divide the mixture evenly among the muffin cups.
Bake until the eggs have puffed up and set, 17 to 18 minutes. Remove the frittatas from the muffin pan and serve warm or at room temperature.
Nutrient Content per Serving
Calories: 330
Fat: 22 grams
Protein: 24 grams
Fiber: 2 grams
Saturated Fat: 7 grams
Carbs: 9 grams
Sodium: 700 mg
Sugars: 3 grams