Stumped on 21 Day Fix Breakfast ideas? This post is for you. These are some of my absolute favorite recipes that I like to rotate through my client meal plans. Enjoy!
The 21 Day Fix Breakfast Conundrum
Many of my clients and readers tell me that they struggle to get their day started right with the 21 Day Fix meal plan. When it comes to breakfast, they just don't know what to eat.
I mean, yes - they know what to eat (ie, real food, not junk food), but what exactly does that mean in real life?
The Simple Trick to Making the 21 Day Fix Work for You
Look, the first thing to know is that the 21 Day Fix meal plan is not something you can pass or fail. NO ONE is perfect at it 100% of the time, but if you can plan a head, you're going to have a lot more success than if you just try to wing it.
Certainly, this is true for breakfast, because who rolls out of bed making awesome choices on the fly? Like, no one.
So you've gotta plan, my friend.
The best way to do this is to tackle your meal plan, one week at a time. It might take a few weeks to get it where you want it, but once you’ve found a groove with food choices that fit your tastes and lifestyle, you can rotate them as often as you want.
The good news is that breakfast is easy peasy to plan, so let's start there, shall we?
Your 21 Day Fix Success Starts With Breakfast
First know this - you don’t have to eat first thing in the morning if you don’t feel hungry! I recommend breaking your fast (<- get it? Break-fast?) when you feel the urge to eat and not just because it’s what you’ve been told to eat it as soon as you wake up, because that’s old science. Today we know there are lots of fat loss benefits to intermittent fasting.
Second - I’m always going to tell you to avoid sugars and grains if you can, but that’s especially true with your first meal of the day. Start your day with proteins and fats (your Red + Blue containers) and you’ll be less hungry throughout the day, you'll feel calmer, clearer headed and more in control of your food choices (and mood).
Lastly - keep it simple. There’s no reason to over complicate your first meal. Breakfasts were made to be easy!
Weekday 21 Day Fix Low Carb Breakfast Ideas
During the week, when you're trying to get everyone out the door, the best option is to have a few things ready to grab and go. I always have hardboiled eggs on hand and I also like to pre-make muffins during my meal prep.
Here's a few grab and go 21 Day Fix-Friendly breakfast ideas you can make ahead and they'll stay amazing all week long!
- 2 Hard Boiled eggs + half an avocado mashed with hot sauce, salt + Pepper (1 red, 1 blue)
- 60-second homemade microwave English muffin (low-carb + gluten free) with avocado or nut butter
- 2 Trader Joes Jalapeno Chicken Sausages (1 red)
- Superfood Breakfast Bowl (1 red, .25 purple, .5 yellow, and 1 orange.)
- Egg & Cheese Muffins - make a batch and eat them all week.
- Don't forget Shakeology! - Blend with spinach, and berries, but avoid tropical fruits and fruit juices. (1 red, 1 green, .5 purple)
Weekend 21 Day Fix breakfast ideas
- Chopped kale or cabbage fried in olive or avocado oil + 2 fried eggs (this is so freaking good!) (1 red, 1 green, 1 tsp)
- Keto Pancakes (1 red + 1 blue)
- Protein Crepes with nut butter (1.5 reds & one orange)
What NOT to eat for breakfast
If breakfast is your jam, that's cool! However, it's also important to note the things that you'll want to avoid for your first meal (or any meal).
These options (which are very common) are filled with sugar and grains which will spike insulin, disrupt your hunger hormones and leave you wanting more and more sugar. They include:
- Breakfast cereals - I don’t care how many health claims are on the box, dried breakfast cereals are to be avoided. Period.
- Bread, bagels, muffins and the like - I know, I love bread too! But honestly, this is something that will only spike insulin and leave you hungry for more. Is it worth it?
- Tropical fruit - bananas, papayas, mango and pineapple - all great fruits, but very high in sugar. They’re lovely as a treat, but not as a daily staple.
Just because it will fit in your 21 Day Fix meal plan, doesn’t mean it’s necessarily good for you.
The point to following this meal plan isn't just to lose weight. Getting really intentional about your food enables you to understand what works for your body and what doesn't.
Don't be surprised to learn that certain foods make you feel bloated, tired or constipated. Also, don't be discouraged if that happens, because it just means you're learning new information about yourself.
At the end of the day, we're all different. The 21 Day Fix is meal plan is intended to help guide you to your best food choices. That's why it's not designed to be a ridged food plan.
So be sure you're really paying close attention to certain signals after every meal, such as:
- Feeling hungry an hour after a meal
- Feeling like you need a nap after a meal
- Feeling bloated or cramped after a meal
If any of these things are happening, then it's a signal that you need to avoid certain foods! Simple as that.
Why be low carb on the 21 Day Fix?
I don't think everyone needs to be low carb, and certainly, I'm not a total carb-hater. In fact, I love carbs, but they just don't love me back. I feel hungry all day long if I start my day with carbs.
So instead, I start my day with a low carb, 21 Day Fix-friendly breakfast with lots of protein and fat and I feel so much better all day long. How you start your day sets the tone for how you'll eat the rest of the day, so be smart with your first meal.
I also wrote a whole blog post on how to make the 21 Day Fix low carb if that interests you.
I believe that having high standards when it comes to food, lovers, friends and jobs is a bold and wildly successful way to love yourself!
Caren is a certified yoga teacher, fitness instructor and ADHD Coach. As the founder of The Fit Habit, she shares ADHD-friendly self-care, food & fitness inspiration, along with practical ways to foster mind + body wellness.