LCHF-breakfast in the summer


A lot of people wonder what to have for breakfast when eating LCHF (Low Carb High Fat). How about something delicious and satisfying that only takes a minute to prepare?

Here is my usual summer breakfast.

Step 1


The foundation is high-fat “Turkish yoghurt” (10% fat). It can be eaten as it is, but I prefer to add in some heavy whipping cream (40% fat). The extra fat is a nice bonus, the main reason is simply to make the consistency a bit looser, not quite as firm as the turkish yoghurt tends to be.

Yoghurt + cream


After stirring


The magical ingredient


Here is my new breakfast müsli, since a month back or so. It’s a mix of different kinds of nuts and seeds and coconut flakes. The ingredients can be bought separately in the store and mixed like in the picture above:

  • Coconut flakes
  • Walnuts
  • Hazelnuts
  • Almonds
  • Flaxseed
  • Sunflower seeds
  • Pumpkin seeds

Luxurious finish


Some blueberries finishes it up. Of course, blueberries are not strict LCHF. But in limited amounts it’s not much sugar (a few grams). It’s OK not to add them, but adding blueberries makes it taste even better. It can be worth it if you are not too sugar sensitive.

It’s possible to vary the breakfast with different berries, like raspberries or strawberries.



To finish the breakfast up add some coffee, of course with heavy whipping cream in it. Eating this luxurious, satisfying and nutritious breakfast makes it easy to go without any more food until a late lunch… or maybe even until dinner.

What’s your favorite breakfast?


A dozen more suggestions for your LCHF breakfast

LCHF for beginners

Eating LCHF in America

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  1. Tumi
    Hi, I have been on the LCHF diet for a little over a month. I find myself hungry most of the time, and am tired also. typically my day includes:
    Breakfast - 3 eggs (fried or boiled), beef patty/ fish or sausage, block of cheese
    Snack - double cream yoghurt
    Lunch - mixed veggies, meat (chicken/ fish/ beef)
    Supper - veggies, meat

    I also haven't lost any weight since I started and am worried that I'm doing something wrong

    Replies: #102, #123, #128
  2. Zepp
    And where is the fat?

    If one cut out a lot of carbs one need to eat more fat.. otherwise one get tired and hungry.

    Have you read this?

    Reply: #104
  3. Marian
    Zepp could you comment on this please. I have been doing this for breakfast on the odd days as I find that constipation is a side effect of the LCHF diet.After trial and error I came up with this for breakfast and it seems to work for me also keeps me full for about 4.5 hours. Mix together 3 tsps phsyllium husk,I tsp whey powder,1 TBSP MCT oil, 1 tsp Xylitol ,few drops vanilla extract. 2 TBSPS fresh cream I add water as well and stir into a porridge. I follow this with a 250ml glass of water as the phsyllium Husk absorbs water.
    Reply: #105
  4. Tumi
    Hi Zepp

    Thanks for the link. Looking at the link you provided, my meals contained only a little fat and too much protein.

    Hope it helps.

    Reply: #106
  5. Zepp
    If it works for you, it works for you!

    And then.. on this diet its often less garbage that form feces, and to do the big thing every second day is normal.

    You know.. fat dont make that much feces?

    Some take more fibers for bowelmovments and regular stolls, it could be psyllium husk or whole psyllium seeds!

    I prefer whole psyllium seeds, and I take it in a glas of water.

    Other whole seeds is altso good for bowel movments.. like linsseeds or others!

    Fibrius veggies is altso good!

  6. Zepp
    Ad more fats to your meals, make garlic/herb butter that you let melt on your meals.

    Dont be afraid for the fat, ad as much as you need for energy.. later you can lower the amounts, testing how much/litle is sustaineble and make you lose weight whitout hunger.

    And try sprinkle a good olive oil on your fresh veggies.. make a vinigrette.. its easy, and good to have on a bottle in the fridge!

  7. Ash
    I don't understand.... I'm now aware, that foods high in fat are actually healthy, but they still have an enormous amount of calories, so how is one able to lose weight if weight-loss is only triggered by consuming a low calorie diet??
    Replies: #108, #109
  8. Zepp
    I can asure you that there the same energy in a calorie of carbs as in fat!

    If you eat a lot of fat you get awfull full for a very long time!

    And you can try to eat butter by spoon, you cant eat that much befor you vomiting!

    One comon side effect by eating low carb high fat is that one eats very seldome, its comon to eat only twice a day, nothing inbetwen.

    Some cald it intermitent fasting but that comes naturaly by eating LCHF!

  9. erdoke
    It's not calories that make you gain weight, but rather the hormonal response to differnt foods. As a result of hormonal imbalance you start consuming more calories than you expend and subsequently gain weight. There is a good reason why we are able to quickly put on weight in certain circumstances, but in nature it used to be normally offset by periods when food supply was scarce and then some fasting period kicked in. This naturally reinstates the hormonal balance. However, in modern Western life food is abundant, even in forms that historically were only available once in a while or for short periods during the year: fruits, sugars, starchy vegetables, etc. Not to mention all the refined junk put on the shelves of supermarkets. While the stimulus is continuous, the corrective action never happens. This is the problem in a nutshell.
  10. ramya
    can we use stevia? natural sweetner from plants......for flax seed muffin...please be reply
  11. az
    Hi only 2 days into diet and my four year old was on the toilet screaming out and crying from hard stool. Is this due to the body getting used to no grains? Or am I missing something. What can I give him to help with constipation?
    Replies: #112, #141
  12. Zepp
    Try Psyllium seeds.. other whole seeds on his yougurt.. and/or nuts.

    But.. his not ill I presume, he can eat more carbs whit fibers.

  13. Maria
    I live in Vancouver WA and have looked for the Yoghurt and only one store carries it but has very high carbs. Plain for 8 ounces was 13 carbs. Flavored Yoghurt were between 25 to 31 carbs more than my daily allowance. Help!
  14. Maria
    I live in Vancouver WA and have looked for the Yoghurt and only one store carries it but has very high carbs. Plain for 8 ounces was 13 carbs. Flavored Yoghurt were between 25 to 31 carbs more than my daily allowance. Help! Also there are no measurements for the nuts, coconut, etc.
    Replies: #115, #117, #133
  15. Zepp
    Its strained youghurt.. and it can have different names.

    In sweden the most comon is cald Turkish and Greek youghurt.

    Nowadays they altso sell Rusian typ youghurt.. 17-18% fat!

  16. beachspirit2
    You just need to measure each individual ingredient - 1/4 cup which ever nut, the coconut etc. and look up the carbs to get the carbs per cup or tablespoon - it's not rocket science. If you are baking with almond flour, coconut flour and flax seed freshly ground for your muffins (3.5 carbs per) or pancakes (1.5 carbs per) plus the one cup of vegetables and 2 cups of salad mix required for this protocol you should never have any constipation. You can find all the low carb recipes in the world on the net or YouTube. Coconut pancakes are simply great. I also use hemp seed in my baked goods due to their high fat and nutrient density. Eric Westman has a full length video on YouTube explaining how to be successful with LCHF.
  17. Diane

    I live in Vancouver WA and have looked for the Yoghurt and only one store carries it but has very high carbs. Plain for 8 ounces was 13 carbs. Flavored Yoghurt were between 25 to 31 carbs more than my daily allowance. Help! Also there are no measurements for the nuts, coconut, etc.

    About half of the carbs in plain, full fat yogurt are eaten by the active cultures before it gets to you, so you're probably looking at about 7 grams.

  18. BellaBok

    My boyfriend and I have been on LCHF diet for almost 2 months now. Both our weights have slightly decreased, but I'm already low at 58kg 1.62m female. I do, however find we're getting ill more often. I've been either down with flu or slighly snotty and sore throat 4 times in the past 1.5 months. Could it be because of the diet change? We've also come out of an extremely stressful situation the same time we started the diet, is this more likely the reason we feel ill more often? My boyfriend has also been ill more often. We usually don't get ill and live a very healthy lifestyle. For me, another reason could be I do interval training around 3-4 times a week...could I be straining my body too much? But my BF doesn't do this and have the same....?

  19. Elizabeth
    On 6/15/15 before I found out about this, I cut out starch and sugar. I have lost 17 pounds in 2 months. The thing that amazes me is that I am never hungry, my energy is amazing and I am so happy. I do not eat carbs anymore. It took me a couple of weeks to realize that carbs are not necessary. I eat some of the finest meat and seafood available. My time in the kitchen basically amounts to 2 strips of bacon and 2 eggs in the morning around 9:30 to 10. I get up at 4:30-5:30. Then I fix 4 ounces of meat or seafood around 4 pm. I have 2 cups of coffee with cream when I get up and 2 or 3 glasses of dry white wine with dinner and into the evening.
    I have never had so much energy in my life. I read on one of the blogs a man who said I don't call it my DIE-IT, I call it my LIVE-IT. I personally cannot imagine why I would ever want carbs, starch and sugar in my life ever again. I have lost 17 pounds in 2 months, but that is a SIDE EFFECT. The most wonderful thing is the energy. The fact that I am stronger, walk faster and feel stable and happy all the time is the absolutely most important thing that has happened to me. Why would I cheat? The only person I would be cheating is me! I will be 74 next month and if anyone had told me this could happen to me, I would have just shrugged it off. But here I am. I have lost from a size 20 to a 16 and I know for a fact it will go on down to a 10 or 12. The most important part is to feel young again and in charge of my life and not a victim of something I did not even begin to understand. I am American and it is so sad to me that our leaders have told us to be healthy we must eat high carb, Low fat and they have been (deliberately?) killing us. When you think about how overfed we are, please remember that this is genocide. Think of Hansel and Gretel and how the witch fattened them up before the kill. When I look at a carb now, all I can see is poison. They do not appeal to me. I do not want any. Both of my children are dead because of carbs. My grandchildren and great grandchildren are in imminent danger and I cannot help them because the brainwashing in the US is so well done that when I tell people that I love to eat more fat and less carbs, they assume that I am just old and probably a little crazy. They will act in accordance with what they believe. I can only set an example and hope they see it. If you think that you are cheating on your diet, I would like to ask you, who are you cheating????
    I feel wonderful and if I never put another carb in my mouth, I am happy to die from carb starvation and saturated fat overload. At least I will die happy and with energy. HA HA
  20. Mgeni

    What fruits are highly recommended?

    Reply: #122
  21. Zepp
    Cucumber.. even some tomatoes!

    Any fruit that that taste sweet or is used as desserts.. are to avoid.

    Ahh.. they are not poistion.. but they contain mostle water and sugar!

    An apple a day is not to much.. if one eat proper meals and dont need to lose weight!

    Dont munch on fruits, eat proper meals instead!

  22. Bjarte Bakke Team Diet Doctor
    None. Personally, I have some blueberries, raspberries and strawberries every now and then. For fastest weight loss fruit is best avoided though.
  23. LC Mama
    You're eating too much protein (which eaten in excess coverts to carb by the body). Would recommend you pick up some Keri sticks to see if you are in ketosis.
  24. 1 comment removed
  25. LIsa
    Can you please recommend a great salad dressing for the LCHF? I am having a hard time finding one without sugar.
  26. Schelle
    Plain Balsamic vinegar is a fantastic salad dressing! It IS made with grapes not apples and the flavor is out of this world!!!
    Reply: #127
  27. bill
    Beware of fake balsamic vinegar. Usually
    it is made with loads of sugar. Even the
    real stuff has lots of sugar. It is good though.
  28. Joe
    Hi Tumi,

    The patty and sausage both have some carbs depending on how it is made.

  29. AnnieV
    This musli was tasty. I liked the cream added to the yogurt. Thank you!
  30. Lydia
    is hemp allowed in LCHF? quinoa? i'm confused between organic, healthy, low carb, i'm super fan of south beach diet, but with all the new information...
    Reply: #131
  31. Peter Biörck Team Diet Doctor
    Hi Lydia!

    It's actually easy. :) Everything that have a high amount of net carbs (carbs -fiber) should be avoided with LCHF (eg. quinoa).

    is hemp allowed in LCHF? quinoa? i'm confused between organic, healthy, low carb, i'm super fan of south beach diet, but with all the new information...

  32. deborah
    Know what? I put the heavy cream in my Ninja blender and whip it. Then I add the berries on top of that and whip it a little. Spatula it out into your bowl and add a bit of heavy Greek (or Turkish -- can't find that yet) yogurt and stir. Now summon your magic toppings and -- yes! Abracadabra!
  33. Aurora
    Hi Maria, you can also make your own yogurt using full fat milk or coconut milk, goats milk etc. I heat my milk to 180 degrees F and hold it at 180 for 20 minutes. This steams off more water making for thicker yogurt.

    The longer you culture your yogurt the less lactose (milk sugar) remains yielding a lower carb yogurt. Longer culture times also give you a more tangy taste. I like mine to be milder so I use a shorter culture time and figure yogurt is going to be where I spend more of my "carb allowance".

    See to get started (they have ebooks and articles linked from the starter culture page). You do not need to purchase much equipment, there's a good chance you have most of the stuff already. You can use a small ice chest to incubate in, a flour sack, colander & bowl for straining, etc. (I did buy the Greek yogurt strainer after I had made a few batches just because I could put the yogurt back in the fridge to strain, and the yogutherm incubator because it was a LOT less counter space taken up -- again make a few batches and confirm you like making your own yogurt before buying anything (you do have to have a good thermometer)

  34. Lorna p
    Hi. How much protein should have in one day .....I thought you could eat till full?
  35. Clive phillips
    I've lost over 60 lbs. Calories are irrelevant to weight loss. Keep the fat (lots of butter etc) & use the recipes. I've lost 12" off my gut and inches everywhere. The local charity shop is getting a regular supply of clothes from me- all big fat sizes!
    I'll be ideal size by Christmas at the latest but I'm 69 years old so will need surgery to get rid of the hanging skin. So lose it while you're young! I most likely have 10-14 lbs if hanging skin; body, thighs, bingo wings... Don't give up; it works if you follow the website, eat when hungry and stop eating before you feel full because 20 minutes later you'll feel satisfied. Good hunting!
  36. Clive phillips
    ????Oh and almost off insulin!
  37. squid

    Try a few days fasting. That'll reduce that hanging skin via autophagy. Also, fasting is easier if you are already on LCHF.

  38. Rxlchf
    I cannot find Turkish yogurt locally. Most full fat yogurts have added sugar. Would this one be close?

    Ingredients: Pasteurized milk, cream, whey protein concentrate, milk protein concentrate, live active yogurt cultures (Acidophilus, Bifidus, L. bulgaricus and S. thermophilus), Vitamins A,C,D,E.

    Serving Size: 1 Cup (226g)
    Calories: 310
    Calories from Fat: 200
    Total Fat: 22g
    Saturated Fat: 14g
    Trans Fat: 1g
    Cholesterol: 75
    Sodium: 110
    Total Carbohydrate: 12g
    Sugars: 5g
    Protein: 16g

  39. 2 comments removed
  40. Dank

    I am not a doctor, but I don't really think a 4 year old has to go on a diet. Perhaps he/she could eat more veggies. Being constipated as a four-year-old sounds much worse that an unhealthy diet.

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