If you follow the suggestions of DrDeborahMD, you know that she often recommends prioritizing a high protein diet. Her general recommendation is to have 1 gram of protein for every kilogram of your body weight daily. Many of our patients use resources like Cronometer to track their protein and nutrient intake as it can be tough to visualize just how much is “enough”.  Eating the same foods each day can get boring, so I have compiled a list of some of my family’s favorite breakfast (or for those of you who are intermittent fasting – your first meal) options.

EGGS

• Frittata with meat of your choice, cheese (preferably raw), and some veggies

• Sweet potato “toast” topped with eggs and avocado

• A classic omelet with your favorite ingredients (prioritizing adding meat or protein!)

• Toppings and additions: fresh broccoli sprouts, hot sauce, raw cheese, avocado, cooked mushrooms, cooked vegetables, herbs (try some chelating cilantro), kimchi (or other fermented veggies), salsa, garlic

SMOOTHIES (mix and match your favorite ingredients)

• Protein: protein powder, milk of choice, yogurt or milk kefir, whey (liquid or powdered)

• Fat: avocado, sprouted nuts and seeds, coconut (milk, oil, or unsweetened shreds), MCT oil, egg yolks (from a clean source)

• Fruit and Vegetables: fresh or frozen dark berries (cherries, wild blueberries, blackberries), acai, strawberries, citrus, sweet potato, canned pumpkin, beetroot (powdered works)

• Flavorings and additions: vanilla extract, cacao powder (ideally fermented), maca, cinnamon, ginger, star anise, pumpkin spice, turmeric, a small amount of low glycemic natural sweetener (stevia, a date or two, honey, maple syrup), herbs, medicinal mushrooms (tincture or powder- I use Stamets 7), collagen, chlorella, freeze-dried beef organs (I empty capsules in mine)

A couple of my favorite smoothie combos are:

1. Pumpkin Spice: a couple spoonfuls of canned pumpkin, pumpkin spice to taste, vanilla extract, whey protein, collagen powder, coconut milk, 2 dates or a splash of maple syrup, 1/2 of an avocado, hemp seeds, freeze-dried beef organs

2. “Dreamsicle”: milk, orange juice, vanilla extract, whey protein, 1/2 avocado, collagen, sprouted cashews, freeze-dried beef organs, and a small amount of sweetener of choice

3. Blueberry Acai: wild blueberries, frozen unsweetened acai, 1/2 avocado, protein powder, dried beef organs, fermented beetroot powder, handful of sprouted nuts or seeds, liquid of choice

4. Chocolate: fermented cacao powder, maca, vanilla, cinnamon, mix of sprouted nuts and seeds,  raw milk, dried beef organs, mushroom tincture, small amount of sweetener (I use maple syrup or dates), collagen, protein powder, and a small amount of ice

Note:

We do not suggest over consuming uncooked leafy greens in smoothies as they can often lead to a burdensome load of oxalates which can cause kidney stones. Eat your cooked greens (or raw broccoli sprouts) with your eggs 😉.

ALSO, although it is great to mix it up with smoothies, we highly suggest chewing your food as often as possible because it is the first step to digestion and will allow your body the time to effectively assimilate nutrients once they enter your digestive tract. Even more compelling, chewing your food can be protective for your brain! Check out this article which includes a couple links to studies about chewing and brain health.

FISH/SEAFOOD CAKES  (mix and match your favorite ingredients)

• Protein: fresh or canned SMASH fish (salmon, mackerel, anchovies, sardines or herring), crab meat, small or chopped shrimp, eggs, unflavored protein powder, yogurt
• Shredded or chopped vegetables: zucchini, carrots, sweet potato, beets, parsnips, mushrooms, cabbage, frozen peas, onions, herbs (I like scallions, cilantro, and parsley)
• Binder: Eggs (double as a binder and a protein), ground flax, cassava (or preferred) flour
• Flavorings and additions: That is up to you but we like sea salt, pepper, garlic or onion powder, paprika, dill, Braggs 24 Herbs and Spices Sprinkle, mustard, collagen, freeze-dried beef organs
• Topping ideas: Fermented vegetables, mayonnaise, hot sauce, avocado, crumbled cheese, pesto

Instructions:

1. Mix drained seafood and protein of choice with eggs (or ground flax), vegetables, and flavoring.
2. Depending on level of of moisture, add flour until you can make patties that are similar to a raw hamburger in texture.
3. You can cook these in a greased cast-iron, adequately hot non-stick stainless steel pan, or baked in the oven on unbleached parchment paper at 400 degrees. You will need to flip them a couple of times until they form a golden crust on each side.
4. Top with suggestions above or your sauce of choice. 

Note:

I don’t have a consistent recipe I use but modify based on what I have or need to use up in my fridge/pantry. The most important thing is to make sure they “hold together” and aren’t too wet before cooking.