The Shocking Truth About Breakfast!

Carly ShankmanI like to work out of coffee shops & breakfast cafes.

As I sit up on the counter typing away I often get wrapped up in the hustle of what’s going on in the kitchen. I watch as server after server emerges from the kitchen with plates stacked high of pancakes, eggs benedict, breakfast tacos and fresh baked cinnamon rolls (before you run out to grab one yourself, keep reading!)

I wonder about who those plates are going to and imagine following the server to the table and providing a quick information lecture on how that over-processed, sugar-laden, nutritionally empty food is setting them up for food cravings all day long.

Here is what I would tell them:

First and foremost, you (yes, you!) deserve to be radiant, energized and fueled with food that allows you to live to your greatest potential.

I know you are busy, so I’ve done the leg work for you here…

Follow these 5 simple rules when it comes to your breakfast and you will be ready to rock & roll all day long!

1. Start your day with protein.  My go-to morning food: EGGS. They can be scrambled, poached or hard-boiled and taken on the go. They are a POWERHOUSE of nutrients and incredible brain food to get you going first thing in the morning (plus they’ll curb your appetite throughout the day!).

Scramble in some butter or coconut oil for added benefit (see Rule #2).

2. Healthy FAT to fuel & satiate the body. Think avocado, butter, coconut oil, olive oil, and raw nuts & seeds; healthy, high quality fats provide energy, build healthy cells, contribute to radiant skin & strong nails, and reduce food cravings.

3. GREENS, glorious greens. Broccoli, kale, spinach, zucchini – whatever floats your boat. A good way to get greens in your diet in under 1 minute: GREEN SMOOTHIE.

4. Skip the refined sugar. Just say “no thanks!” Today, I choose not to jump on the roller coaster of sugar highs and lows resulting in mid-afternoon crashes and mood swings.

Try this on: “I fuel my body with food that satiates and creates health in my body.”

5. Pass on the processed, white bread: Donuts, egg sandwiches, croissants, bagels and the majority of conventional breakfast foods are a no-go. They will leave you feeling used and abused and aching for more.

Protein, healthy fats & greens are your new best friend.

My daily breakfast:

2 eggs scrambled in 1 tbsp. coconut oil, 1 cup broccoli steamed, ½ avocado, all sprinkled with Himalayan sea salt (full of trace minerals and nutrients!)

Experiment. See what works for you. Be open to the process of feeling a renewed sense of clarity and energy.

What is your go-to breakfast of choice? Are there any improvements you can make to this selection? I’d love to discuss with you in the comments below!




Carly Shankman is a certified holistic health coach on a mission to create a happier, healthier world through whole food nutrition. She believes that mental, spiritual and physical health are not exclusive of one another. Connect with Carly on her website, Facebook and Twitter.

  • Dee

    I truly loved this post and the way this was presented! Thanks for not giving eggs a bashing…..too many people do! I always buy my eggs from happy chickens that are not fed nasties….you may pay a little extra….but it’s worth it for a happier planet.

  • David H. Breaux

    Hi Carly,

    Thank you for teaching people how to eat healthy.

    Go to breakfast–quinoa flakes, half a Granny Smith apple cut into pieces, blueberries, either half a banana or peach cut into pieces, cacao nibs, all heated in rice or almond milk, sprinkled with cinnamon and stevia.

    With compassion,
    David H. Breaux

    • Carly Shankman

      Sounds delicious! Way to go, David!

  • Hannah

    Go to breakfast- Either scrambled/hard bolied eggs and veggies or green smoothie with kale, spinach, chobani yogurt, blueberries, orange and apple!

    • Carly Shankman

      Powerhouse breakfast, Hannah! You’re a rockstar!

  • Stephanie

    Awesome tips, thank you! Sometimes I usually juice greens and vegetables and tend to shy away from eggs because they are an animal product. But the truth is I love them. Thanks for the validation.

    • Carly Shankman

      Hi Stephanie – I was actually vegan/vegetarian for 7 years before adding animal protein back into my diet and have never felt better! Listen to the messages from your beautiful body – it has all the answers. You can read more about my journey here: Peace & love, my friend.

      • Stephanie

        Wow, I read your journey and it is very inspiring. I definitely feel that much more comfortable in my skin by listening to my body’s intelligence. Thanks for sharing your light with the world!!

  • Nylea

    Good morning Carly!
    Breakfast…my favorite meal of the day! I treat myself to a crepe almost everyday: 1/3 cup oatmeal, 1 T coconut oil, 1 T chia seeds, 1/2 cup of egg whites, 1/4 cup of amlond milk and rice protein powder (for 20 gr of protein or so). let the oatmeal sock up the liquid 5 minutes, poor in a hot pan and cook until golden and crips! I either have it hot with some cinnamon sprinkled on it or cold as a snack later on.
    But, first thing down my stomach is 24 oz of greens (spinach, parsley, romain, green apple, celery, dandelions, kale and lemon juice) via a cold creamy smoothie.
    Life is glowing!
    Love, Nylea

    • Carly Shankman

      Amazing!! Breakfast is my favorite meal of the day too 🙂

  • CIndi Schickert

    These are my 2 options. Quinoa and spinach or 3 egg whites (maybe a yolk or 2 ~ if I eat them all every day, my stomach isn’t happy) and spinach topped off with a little feta cheese. The dogs are happy to eat the egg yolks I don’t eat! Sometimes a smoothie instead…

    • Carly Shankman


  • Liz Ford

    My favorite breakfast is egg whites, kale and … something is missing. I’d always turn to cheese, BUT the idea of avocado sounds SO much better. Thanks for this 🙂 Can’t wait to try this new combo tomorrow!!

    • Carly Shankman

      The fat in egg yolks is extremely healthy and beneficial! Try it out 🙂

  • Susan

    My go to breakfast is 2 boiled eggs, olives, avocado and cherry tomatoes. Love it and no clean up required:)!

    • Carly Shankman


  • Virginia Schmidt

    LOVE THIS ARTICLE! Thank you so much for sharing, Daily Love. Carly is my favorite contributor!!!!

    • Carly Shankman

      Thank you for reading! There’s lots more where this came from 🙂

  • Kalyn Beasley

    YES! Fats for sugars? Sign me up!

    • Carly Shankman

      Bacon, anyone?

  • Wendy

    Hi Carly – I am your Aunt Michele’s dear old friend from Centerport/Greenlawn. I know your mom, too! I’m delighted to have found you! I’m thinking about the detox…..

    • Carly Shankman

      Hi Wendy! Great to see you over here! Send me an email anytime and I’d be happy to get you started 🙂 [email protected]

  • Mary

    What do you recommend for breakfast to people who are allergic to eggs?

    • Carly Shankman

      Hi Mary – a green smoothie made with spinach, a greens based protein powder (I use Amazing Meal), 1/2 banana, flax seed, coconut oil, and frozen berries would be a great option!

    • Paris

      I have egg, wheat, and dairy allergies. So I do a green smoothie of
      fresh (or frozen) fruit, kale or spinach, non-dairy milk, veggie or hemp protein
      powder, and flax.

  • Anastasia Dean

    My go-to breakfast: one organic egg (from pastured chickens), scrambled with a handful of spinach (or sometimes kale) and fresh chopped basil then topped with a few sun dried tomato bits (homemade) and some slices of avocado. I sprinkle that with a little bit of Celtic sea salt or Himalayan pink salt and black pepper. I alternate between adding a little bit of of leftover bacon or some chicken or turkey sausages (organic, gluten free, no sugar added). Chopped up apple, pear, or peach, whatever looked good at the farmer’s market that week. 🙂 I try to cover all my groups and eat enough to keep me fueled until lunchtime.

    • Carly Shankman

      I’m hungry just reading that!! So delicious! Thanks for sharing 🙂

  • angel

    Fruit, nuts, and water.

  • Ohbeeb

    Thanks Carly. RAW unrefrigerated eggs are THE very best. I mix two in a blender along with 2 Tbls raw organic coconut oil, 1 Tbls raw organic honey, 1tsp curry powder and or turmeric and a pinch of cayenne. Amazingly delicious and satisfying. Another favorite morning food is a mixture of mashed banana and avocado with a Tbls each of pumpkin, sunflower, chia, ground flax, hemp nut seeds soaked with hemp milk. At age 75 I am thriving on this kind of protein along with green smoothies and plenty of blue/green algae. Here’s to radiant glowing health, inside and out! In gratitude, Ohbeeb

    • Carly Shankman

      Wow – way to go! Do you share your food journey with others? You should! Let’s connect! Email me at [email protected] 🙂

  • Kathryn Kirkpatrick

    Hi Carly, Thanks for this. This really made me think! For the last year I’ve started eating porridge for breakfast and it has helped me a lot with weight loss as its low calories and is the only food I’ve found that fills me up till lunch. BUT after reading your blog I checked out the sugar content on the pots I’m using – 16.8g! Plus I add honey. I’m totally switching to regular make your own porridge oats in future but I’m wondering if you have an easy to make porridge recipe suitable for making with a microwave at the office? And also just out of interest how many grams of sugar do you think would be okay to have for breakfast? – I’m thinking of if I add fruit and honey etc to make it tastier. K

    • Carly Shankman

      Hi Kathryn – If you’re going to have oats for breakfast, I say just stick with regular steel-cut oats (nothing pre-packaged or sweetened). Feel free to add a little honey, raisins, and some hemp or chia seeds! Delish!

  • Andrea

    Hi Carly!! Thank you so much for sharing this! I’m studying first semester of Nutrition and Science of Food! I love my career so much! Posts like this make me feel how lucky I am to be where I am today 😀

  • Dr. Futoran
  • Pam

    I agree with all the healthy fats you listed above except one: could you explain how you consider butter a healthy fat? Isn’t is saturated fat?

  • Russell Eaton

    You should avoid broccoli completely. It causes illness and makes you fat. I urge you to see the latest scientific evidence.
    Russell Eaton, author of ‘Don’t Eat Your Broccoli: The Shocking Truth’,
    (Currently this book is free)