Breakfast options

Our goal with the low-carb challenge is to make it as simple as possible. Thus we have only one recommended breakfast for weekdays: scrambled eggs. It’s simple and delicious. We suggest bacon & eggs during the weekends.

Here are things you can add to your scrambled eggs, any day. Choose one option, several or all of them:

  • Fried bacon (you may have to buy some extra to add this on weekdays too)
  • Butter on top of the eggs
  • Smoked salmon (extra shopping required)
  • Cheese on top of the eggs (sliced or grated, let it melt on top)
  • ½ – 1 avocado (extra shopping required)

Other options

Feel free to switch breakfast at any time – every day if you want – to any of the recommended below. Some extra ingredients may have to be bought (see below).

Extra shopping required for the options above:

  • Bacon & eggs: You may need to buy extra bacon, if you want this on weekdays too
  • Omelet: Requires buying a few mushrooms, an onion and perhaps more shredded cheese
  • Egg muffins: Requires buying a couple of extra scallions, some more bacon or chorizo, more shredded cheese and possibly extra pesto.
  • Boiled eggs: Buy extra avocado or asparagus if you want to add it.
  • Dairy-free latte: Buy coconut oil, vanilla extract and ground ginger.
  • Fried eggs: Everything already included in regular shopping list.

More breakfast options with additional shopping

These breakfasts require some additional shopping; pickled jalapeños for the mexican scrambled eggs, and fresh spinach for the frittata.

Not fond of eggs? Choose a ketogenic breakfast from our top egg-free low-carb breakfasts (extra shopping required).

The no breakfast option

nobreakfastSkipping breakfast is normally fine on a low-carb, high-fat diet – as long as you’re not hungry. It can speed up weight loss and diabetes reversal.

However, we do not recommend starting this habit during the two-week challenge. It’s better to change one thing at a time – what you eat.

Once you’ve gotten used to eating low carb – which normally takes several weeks – you may be ready to add intermittent fasting, like skipping breakfast.

Return to the
low-carb challenge

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136 Comments

  1. Marie
    Hello,

    Is there a vegetarian version of the free two-week challenge?

    Reply: #131
  2. Betty
    You don’t mention portion control at all. Can you explain whether we should measure our portions or not? Thanks!
    Reply: #115
  3. Anna
    I also have a bad reaction to eggs. They make me feel very bloated and cause a lot of stomach pain. Would yoghurt and nuts be a good replacement? If so, is it better to go for low fat yoghurt or normal?
    Replies: #114, #122
  4. Maria
    Elizabeth, if you signed up for the Two Week Challenge by giving your email, every day you will get your plan for the day. It is so easy!!! The meal prep takes seconds. I love how easy this all is. And tasty!!!!

    It's confusing because there are just so many recipes and options on this site. Start with signing up for the Challenge and you will see how simple it is.

    They've done such a wonderful job that I am going to join the membership because they deserve to make money on me! :)

    Reply: #135
  5. Bobbi
    Week 1 we cheated and still lost 3kg for my husband and 2.5 for me. I am addicted to sugar that’s why the cheats I had the sugar shakes and headache. Week 2 I have only cheated once with 3 small biscuits I plan to not cheat for the rest of the week. Love love the Keto rolls I was in a store buying some almond meal for a loaf when a lady customer said have you tried Keto rolls from the diet dr they use the website because her husband can’t eat bread. Amazing how the word spreads.
    Keep up the good work diet dr we love it!
  6. Allie
    I have been on the Keto diet for four weeks and have not had sugar (except in my creamer in the morning (about 2 Tbsp) and I have kept my carbs at approx 20 grams. I was "winging it" at first as I hate thinking about food, by eating meat and cheese and low carb veggies and found that limiting so I created a plan and have been tracking my food for the last two weeks. I am frustrated as I have only lost 5 lbs. I figured I would have lost more by now, especially eating so differently. Any advice?
    Replies: #124, #129
  7. Allie
    I am weaning myself off the creamer and do not drink it everyday. I was thinking maybe it's because of calories, but you state not to worry about calories however, factoring my age (50) weight and height, I should only have 1000 calories a day. One of the other reasons I like the keto diet is because I did not think I had to count calories. I have an app now that I use and it counts it for me and let's just say with the delicious Keto Pesto Chicken dish, I was at 2k calories yesterday. Not sure if that is causing a slow down. And I do still drink alcohol...vodka and club soda.
    Reply: #110
  8. Wanda
    Question; I have a bad indigestion problem with eggs and cheese. What could I have instead?
  9. Ashley
    Just an observation I'd like to share. You may want shred block cheese instead of buying shredded. Shredded cheese has potato starch add to it to keep it from sticking to itself. Potato starch is an added ingredient you do not want on this eating plan. Best wishes.
  10. Ashley
    Alcohol is what can make it difficult to drop weight. Your body burns the food and drink alcohols, then carbs, THEN fat. Take out the first two and you can make a dent in your weight loss.
  11. Sandra
    Hi, i'm a new "friend" that i'll try to do the free 2-week challenge. Is there a vegetarian version? I hope everything is there. thank you.
  12. Tracey
    Hi Elizabeth I've just signed up for the two week challenge and I was wondering if it is possible to eat weetabix or porridge for breakfast and tuna or salmon salad for lunch?
  13. Susy snow
    It would be smart to read the website, which answers all the questions above. No weetabix (carbs),. No low-fat yogurt. Why ask others to do your research. Either follow the diet or don't. If a bunch of changes are required then follow a different diet....
  14. Susy snow
    If you do your research and read the site you will see that nuts are easy to overeat and not recommended. Yogurt has lactose. Chooses a lunch for breakfast. Now wasn't that easy?
  15. Susy snow
    The portion control comes be eating until you are satisfied and by the ingredients in recipe. If you gorge then you will have to shop differently. You are making two servings which you divide and save one for next day.
  16. Jamie
    We are on day two. Just finished our Tuna Salad Dinner. It was amazing! Everything so far has been delicious! Even my honey has been able to stick to it.

    We do drink a cup of coffee with our breakfast and have always had sugary creamers... Just heavy cream now! I am already heading into ketosis and he is right behind me. We are both dropping pounds already.

    I am a sugar addict and a cancer survivor. I should NOT eat sugar. I haven't missed it!

    Reply: #134
  17. Lindsay Montayne
    I have been doing this Dr. Diet keto diet for 4 days now. Although I had a few glasses of Merlot with friends on vacation yesterday. Will s
    The 3 glasses totally throw me off? How long will it take to get me in ketosis (in general)?
    Reply: #128
  18. Eleanor Erdogan
    Starting week 2 Monday tomorrow I would like to know if I can start my breakfast with a keto protein shake?
    Reply: #127
  19. Bella
    Is yoghurt with chia seeds n honey ok to have for breakfast??
    Reply: #123
  20. jane
    Loved this! I made it with modifications. Divided the butter and cooked the mushrooms and onions. Removed from pan then added the remainder of the butter and once melted added the eggs. When eggs almost done added grated Balderson old cheese, mushrooms, onions and seasoning. Folded and let it cook an additional couple of minutes. (This is the amazing seasoning with major umami I use for this and many other things. A little goes a long way. https://nomnompaleo.com/post/105333542218/magic-mushroom-powder-diy-h...)
    Reply: #126
  21. Velma
    I did the Keto for two weeks now, lost 2.5 kg, I was fed up of eating eggs, so I did try other options a few times. I am not sure I will continue though since I started having, after the end of the first week, terrible stomach and back pains. Could you advise if this is a natural reaction? The pain is more when I lie down
    Reply: #125
  22. Una
    Full fat at 10g - no less. Low fat is always full of sugar and carbs.
  23. Una

    Is yoghurt with chia seeds n honey ok to have for breakfast??

    Not honey, it's the same as sugar and full of carbs. Perhaps 100g bowl of full fat 10g yoghurt with six walnuts or almonds and a tablespoon of fresh blueberries. Far less sugar in blueberries and calories than any honey.

  24. Una
    YES! Get rid of the sugar!!! 2 tbsp? That's an enormous amount. Try Xylitol instead bit less. Either way you need to wean yourself of the sweetness. It's a trap, and hopeless for your teeth as well!

    Good luck!

  25. Una
    Velma if you have backache as well, perhaps you need to get that checked out. May nor be the diet that's causing it.

    I did the Keto for two weeks now, lost 2.5 kg, I was fed up of eating eggs, so I did try other options a few times. I am not sure I will continue though since I started having, after the end of the first week, terrible stomach and back pains. Could you advise if this is a natural reaction? The pain is more when I lie down

  26. Una
    Now you're talking! Sounds wonderful.
  27. Una
    The idea of the diet I thought was to eat real food and not drink your calories? It's also not abput protein but fat - very different. Getbsone advice. You might get very hungry on any kind of shake with it being liquid.
  28. Una

    I have been doing this Dr. Diet keto diet for 4 days now. Although I had a few glasses of Merlot with friends on vacation yesterday. Will s
    The 3 glasses totally throw me off? How long will it take to get me in ketosis (in general)?

    Sadly you might have to start all over again. A few glasses of wine is nearly a bottle full of the stuff and just so full of sugar and carbs as far as I know. I'm on Day 2 but decided to stop drinking for at least the planned fortnight to give it a chance. I have two friends coming here for lunch on Friday week and by then I am hoping to give them a tasty lunch that is low in carbs and no alcohol, particularly as one is driving. Myself I'd be inclined to start the fortnight again and just eat and drink what is on that meal plan. You'll succeed. Just tell your friends you're not drinking! 😃

  29. Jane
    Allie there’s 25 carbs in 2 Tablespoons of sugar so that may be the problem. Erythritol or stevia would be better options. I understand xylitol can still spike your blood glucose so I stay away from that.
    Reply: #133
  30. Jakki
    Hello,
    Today is the end of my 2-week Keto challenge
    I lost 13.4 Lbs🤗 I think I am going to continue LOL!
    Reply: #132
  31. Una
    Sounds youll be eating a ound of butter a day and cheese! 😃 Hope you find a solution for when I was a vegetarian for a while, it was very low fat and a lot of carbs. But I'm no expert. Just my experience, no more.
  32. Una

    Hello,
    Today is the end of my 2-week Keto challenge
    I lost 13.4 Lbs🤗 I think I am going to continue LOL!

    Cor!!! What a great result. I haven't got that much to lose so I don't expect to lose nearly a stone in a fortnight but hoping for four pounds. You're a great source of encouragement for those who do gave a lot to lose. Well done!!!

    Reply: #136
  33. Una
    Patrick Halford has recommended Xylitol for years and who is going to eat two tablespoons of any thing? I don't even use that amount in a kilo of stewed fruit! 😆 4g of carbs for 4g on the packet of Xylitol, which is flat teaspoon and far sweeter than any sugar. I don't know about the other two sweeteners you kindly posted here and mention but I will investigate and learn something new. My nutritionist in London has told me to avoid any sweeteners altogether. I In any case I only use it in cooking but avoided the things where it's need - like stewed fruit for instance or any puddings when I have guests. It's been a God-send to many diabetics I know. Thanks for posting.

    Allie there’s 25 carbs in 2 Tablespoons of sugar so that may be the problem. Erythritol or stevia would be better options. I understand xylitol can still spike your blood glucose so I stay away from that.

  34. Una
    I'm due to have the tuna tomorrow on Day 3 so.tganks for posting. Hooe for me too then tomorrow. Today it was the chicken and broccoli - which is also for lunch tomorrow. As there are so many eggs with the tuna, thinking of having coconut cream and chia seed pudding for breakfast to avoid the scrambled eggs. Just don't want to get sick of eggs with so many to stomach! 😅 The chia thing is more than 1g carb but on the recommended list and I think I'm still 20g off carbs or less.
  35. Una
    I joined as well as it's so cheap and so good! My highly respected nutritionist in London put me onto this, and that consultation cost a fortune in comparison so no point in going and forking out the dosh and then not taking the advice!

    Good luck to everyone!

    Elizabeth, if you signed up for the Two Week Challenge by giving your email, every day you will get your plan for the day. It is so easy!!! The meal prep takes seconds. I love how easy this all is. And tasty!!!!
    It's confusing because there are just so many recipes and options on this site. Start with signing up for the Challenge and you will see how simple it is.
    They've done such a wonderful job that I am going to join the membership because they deserve to make money on me! :)

  36. Jakki
    Thank you Una, for you're kind words😊
    Good Luck to you!
  37. Mrs Julie McIver
    Ok so I did the first week and lost an amazing 5 lbs even though I felt very sick all day everyday. The second week Ive really struggled to stick to the diet, it was, of a fashion. I didn't eat any fruit or carbs but didn't eat the same meals for tea the lunch the following day as the meals don't always taste good the day after. Didn't lose any weight the second week but didn't put on either. Got up yesterday and had bacon and eggs for a change in stead of scrambled eggs and I was violently sick not long after and felt I'll for the rest of the day.
    Such a shame that my body doesn't appear to like the diet cos it works! However, I'm wondering if the fact that I have no gall bladder has anything to do with it diet doctor? I was always craving cake and sweet things before the diet. Once I started the diet I wasn't hungry and I didn't crave anything. So diet doctor if you have any ideas please?
  38. Parik
    A vegetarian option please
  39. Betty Crews
    Hi, this is Betty C. This is my 2nd week on the challenge. My first week everything was fine, but my second week, I am so tried, I can hardly stay awake. I want to exercise but I dont have the energy to do so, anyone else experiencing extreme tiredness?
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