Template Breakfast - Experience it to Believe It!

[ladyshanny]

This is a call out to all Whole30'ers who came from a background of not eating breakfast and embraced our "eat a template breakfast within an hour of waking". Let's hear how eating breakfast has changed your day. Did you lose cravings? Gain energy? Balance your hunger? Improve your sleep? Did you have to work through yucky feelings for a few days before you came through the other side?

Breakfast is such a hard one for some folks, people who have spent years not eating anything for hours after waking, people who call coffee breakfast, people who struggle through nausea and food aversion in the morning because they aren't used to eating and they don't necessarily believe that this particular recommendation is for them.

While the moderators and the program teach the breakfast recommendations, I thought it might be even more helpful to collect some successful breakfast anecdotes and stories from our community!

So hit us up with your breakfast success stories!

[Loulabelle]

I was a breakfast eater nearly all my life, breakfast was a cup of tea and toast in summer & poridge in winter. I only started drinking coffee a couple of years ago so that got added in then. Three years ago I started a relationship with someone who was adamantly a coffee only for breakfast type so when I stayed over with him I never ate breakfast too. This was the only period in my life I had sugar cravings, I should emphasis I don't like sugar or sweet stuff and not eating breakfast triggered for me for the first time in 40 years horrible cravings. In the time since I started that relationship until I started my whole30 I probably ate more chocolate & pastries than I had in the previous 20 years. Chocolate went from a once a month thing to almost daily. His sugar dragon was a monster, he could eat pastries & sweets like there was no tomorrow, his desk drawer for full of them to nibble on whenever a craving struck. We both suffered from an energy crash in the afternoon.

 

Roll forward to W30, my partner supported me through it including making me compliant breakfasts that he would watch me eat. He ate template meals with me the rest of the time, he listened to me regale about my energy being constant and my newly developed sugar craving vanishing. He then decided to join me for breakfast, I never asked him to it was his decision, he had seen me getting used to and enjoying chicken or beef or whatever and looking and feeling good. His sugar dragon is now a tiny little beast, he no longer craves his morning pastry or three or the post lunch doughnut (naturally skinny he never puts on weight). He has constant energy and looks and feels much healthier. 

 

Yes getting used to eating breakfast the W30 way takes some time but the benefits really outweigh any downsides you may think there are. Now if I don't eat a decent, template breakfast I find I'm starving later in the afternoon no matter what I eat at lunch time. Breakfast really is the most important meal of the day  .

[LivelyLady]

I really needed to see this! I've been a non-breakfast eater for the last several years and though I started this round of W30 on May 1, today is the first day I've actually forced myself to eat breakfast. My sugar cravings the last few days have been unbearable so I very much hope that they go away  in part from eating breakfast. I know they'll go away eventually on the program, but the sooner the better!  

[Porcupine]

I was a breakfast eater up until a couple of years ago when I started drinking Bulletproof Coffee in the mornings. I was doing intermittent fasting at the time, which worked well for weight loss in the beginning, but ended up burning me out. Prior to starting my first W30 (April 1st, 2015), I was eating a SAD, and was eating breakfast (including coffee), even though often times I wasn't hungry. 

 

When I started W30, I made sure to follow the meal templates for all 3 meals. Eating Meal #1 within an hour of waking was a game changer. At first it was difficult: How was I supposed to eat all this food so early in the morning? But I did. For the first 10 days or so, I was never hungry when I ate. I was nauseous, and sometimes felt bloated, but slowly those symptoms disappeared and I'd become hungry sooner and sooner after waking. I am on Day #35, and now I am often hungry immediately upon waking.

 

I feel as if following this simple piece of advice has been what made my W30 a lot more successful overall. For me, Meal #1 sets the tone for the rest of the day. 

[tierramar]

Thanks for the feedback here. I'm on Day 11 and breakfast is still a struggle for me. I wasn't necessarily a coffee-only breakfaster but I'd only eat breakfast if I was hungry, so sometimes I did and sometimes I didn't. The template breakfast is particularly hard for me because it seems like SO MUCH FOOD. I know it's awful, but yesterday I couldn't bring myself to eat breakfast, the thought of it made me gag. Today I was able to eat a template breakfast but it was 2hrs after I'd gotten up. Is it ok to try and narrow the eating window for me, maybe inching closer to the 1hr window by 15min increments??

Thanks again, all you who've gone before are a huge inspiration and it's wonderful reading about your experiences.

[GFChris]

Today I was able to eat a template breakfast but it was 2hrs after I'd gotten up. Is it ok to try and narrow the eating window for me, maybe inching closer to the 1hr window by 15min increments??

 

Absolutely: sounds like a great way to ease yourself into the recommended 1 hour time-frame. 

[Rebe_J]

Before W30 my typical breakfast was oats with yogurt or cottage cheese and pumpkin or blueberries. It was filling and usually satisfying. I hated to give it up.

Now I usually have 2-3 eggs fried in ghee, with a couple homemade sausage patties and at least a cup of roasted Brussels sprouts. Most days, I have about half a sweet potato and a handful of cherry tomatoes. It's a lot of food, but I don't get hungry for 5-6 hours.

[Rebe_J]

 

This is my frequent alternate breakfast. I call it "Egg Pie." Husband eats this nearly every day.

 

His breakfast story is much better than mine. Before our first W30 (Aug, 2012), his breakfast every day (unless we went out) was Cherrios, sugar and milk. For years. Many years. Now he's not ready for the day until he's had eggs, meat, vegetables, and a little fruit.

[MeGA"gardener"]

Wow ditto I didn't couldn't eat breakfast - coffee only ( while making breakfast for my family) I'd get somewhat hungry never knew hunger because I'd grab something homemade oatmeal, cookie or worse pizza or muffin and it would hold me until 10/11am then I'd eat an early lunch. I didn't think it was so important .. Until now!

My husband is lean and fit mainly because that breakfast I prepare and he consumes not W30 (oatmeal with milk n berries, 4 egg whites, apple cider) within the hour after he wakes 4:30/5 am and it keeps him going until 10 or so.

So I'm ending Day 3 here and still learning but fully understanding its importance as I have changed my routine and also join him with my own compliant breakfast in addition to my now black coffee. No complaints so far it's all good!

[MeGA"gardener"]

Day 4 feeling better no cravings or tiredness.

I'm doing fine today I had a great sleep almost 7 hours compared to the 4, that I used to get.

I ate my compliant breakfast by 5:35 am and it's 11:15 not feeling hungry at all!

I know I'm on the right track for me and can do this. I'm ready and somehow more relaxed about this challenge and lifestyle change. Something is

Finally helping me get " back there" someday.

[tierramar]

Baked a bunch of sweet potatoes while cooking dinner last night and it made breakfast a bit easier today. I think having stuff ready to go is crucial for me. Today I had a 1/2 sweet potato mashed with coconut butter, 2 fried eggs and 3 strips of bacon with coffee (and coconut milk) - within 1 hour and 15 minutes of getting up. Going to try and keep inching it closer while working to make sure I've got quick options available. The family keeps eating up all my hard boiled eggs though... Does everyone boil eggs EVERY day??

[Emily__]

Baked a bunch of sweet potatoes while cooking dinner last night and it made breakfast a bit easier today. I think having stuff ready to go is crucial for me. Today I had a 1/2 sweet potato mashed with coconut butter, 2 fried eggs and 3 strips of bacon with coffee (and coconut milk) - within 1 hour and 15 minutes of getting up. Going to try and keep inching it closer while working to make sure I've got quick options available. The family keeps eating up all my hard boiled eggs though... Does everyone boil eggs EVERY day??

 

I boil eggs once a week or so, and usually just do a dozen at a time so I can label that carton as hardboiled. If you have a family that's eating them also, you might just use a bigger pot and do a bigger amount. 

[JenX]

Before W30, on days I ran in the morning, I'd grab a banana and then have a protein shake after (sugar, anyone??). On days I didn't I'd make a smoothy, or have a piece of toast with PB. When I first started I could only do 1 hb egg before running (pre WO snack) but it didn't feel like enough energy and it meant I didn't get my full Meal 1 until 9 so it through off my whole schedule. Now I get up early enough to have a full breakfast of 3 eggs, sautéed green veggies (not carby ones), and usually avocado then give myself 90 minutes to digest before I run. The difference is amazing! I have my post WO shortly after and am not hungry until lunch at 1:00. Energy is stable through the entire day and I haven't had any cravings to speak of. I am a convert!

[MeGA"gardener"]

Yeah JenX you go girl! What a great experience and such difference in how the body responds

I'm with you a convert too I keep thinking of what I really miss.. Not too much and what I'll reintroduce when the time comes ?? Little things that don't really affect my balance I know that through the years I was right and in tune with what didn't agree with me So I'm not crazy

Oops forgot that white light gnite

[mxmarg]

Wow Rebe_J, Would you consider sharing your recipe? That looks nom!

[Rebe_J]

mxnarg,

It's not a strict recipe, but here's what I do.

 

• Brown about 1 1/4 pounds of ground meat. I use beef or pork most of the time. If I have leftover roast, I'll dice it fine and throw it in. When I'm making meatballs or breakfast sausage, I make extra and use it for my breakfast casserole.
• Add diced onion, bell pepper, sliced mushrooms, chopped kale, green chiles, shredded sweet potato, etc--about 1/2 to 1 cup of each, depending on taste. Cook until liquid is nearly gone, or it will be soggy. (There are many more vegetable options; these are my favorites)
• Season with spices of choice. I will use Mexican, Italian, or breakfast sausage blends. I'm guessing a heaping tablespoon of spice blend.
• I usually stir in about a cup of salsa or Marinara sauce at the end. It adds something, but it's probably OK without.
• Pour into a greased 9 x 13" baking dish.
• Beat 16-18 eggs--depending on size--and pour over meat mixture.
• Cover with foil and bake for 30 minutes at 350°F. I use a glass dish, so I set oven at 325°F.
• Bake for 30 minutes and remove the foil. Bake for 15 minutes longer. It should be done. If it's still a little soft in the middle, remove it from oven and cover with foil for 15 minutes or so. It should firm up.
• When completely cool, cut into 8 servings.
• I wrap them individually and put them in a zip log bag in the refrigerator. Husband can easily heat one up in microwave. I like it cold.

[MTNan]

Breakfast is my favorite! Prior to whole30, I would grab a cup of tea, a granola bar, and a piece of fruit (sugar, sugar!) as I ran out the door in the morning. I was always hungry and always snacking on what I thought were healthy snack choices: fruit, nut butters, the occasional snack size candy bar, and cereal/milk after work, just before I would crash for my afternoon nap. I finished my one and only whole30 in February of this year, and have continued with this same breakfast almost every day: sweet potatoes (make a big batch on the weekend and eat all week), big pile of spinach/kale/chard mix, with eggs &/or sausage on top. Avocados make an occasional appearance as does a small bit of fruit. I eat breakfast around 6:30, and now just start to feel the first bit of hunger pangs around 11:30. My mood is steady, my energy level is up up up, I no longer need a nap after work! I don't think I ever really felt the "tiger blood" but my energy level is so steady, it's just amazing!

Once in awhile on weekends my meal schedule gets thrown off and I don't get a template breakfast at the proper time- on those days I have cravings for all sorts of junk, and find myself caving in more often than I'd like. I'm convinced, breakfast whole30-style is amazing!