I’ll start by saying this list is my top three meals based on nutrient density, macro nutrient profile and practicality. Different variations of these meals can be made, but overall, these are amazing starting meals for the day.
Steak and Eggs
The type of steak is what makes this a powerhouse breakfast. With a ton of fat and an amazing amount of protein, this meal will keep you full and satisfied for the whole day if you’re not careful. Ribeye is probably the fattiest cut I can think of, but NY strip works well with eggs in the mornings as well.
Don’t even get me started on how nutrient dense red meat is. Look at this chart below comparing a 100 grams of ribeye with 100 grams of some foods that are deemed super foods. Let the numbers speak for themselves. At this point in 2016, no one should have an issue with saturated fat, but if you do, here’s a link to clear things up and bury that myth.
Liver and Kale
This one is not as scrumptious as the first, but Liver is the heavyweight champion of nutrient density. Not everyone can mess with liver, but that’s okay. If you can, just remove all the bad bits, chop it up and sear it in a hot pan. Chop up some kale and sautee them in butter.
Nothing compares to cow liver when it comes to nutrients. If you can’t stomach liver, Try mixing an ounce per 10 ounces of ground beef together and make burgers. You should get some liver benefits, but avoid all the icky liver aftertaste.
Bacon, eggs and Canned Oysters
This may sound like a weird combination, but I started my morning with bacon and canned oysters for a long time before I introduced eggs into the mix. Oysters packed in olive oil are really smooth and great tasting. Match that with the unique taste of bacon and you have a match made in heaven. The texture of eggs will only make that taste so much better.
The oysters add some level of nutrient density comparable to that of the liver, but the bacon and eggs intensify the fat and protein that the oysters lack. This is a great mix overall.
Some Honorable Mentions
Egg salad is very healthy, very filling and really easy to make. With a few hard boiled eggs, some mustard, home made mayo, salt, pepper, you’re good to go. Make this in bulk with a dozen eggs and keep it in the fridge. You’ll have premade breakfast for the week.
Full fat kefir is a great grab and go breakfast. It has partially digested protein and a great amount of fat to keep you satisfied and healthy in the morning. Kefir is also a powerhouse probiotic which can aid the repair and sustainability of a healthy microbiome (gut).