Breakfast options

Scrambled EggsScrambled Eggs
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).

OmeletOmelet
Egg muffinsEgg muffins
Fried eggsFried eggs
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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97 Comments

  1. Emi
    I read all questions and answers, but there was no answer on the Greek yogurt-question. I really would like to know if it is allowed for breakfast. Can someone please help me out? Thanks!
    Reply: #52
  2. Peter Biörck Team Diet Doctor
    Hi Emi!

    Unsweetened Greek yogurt ( >= 10% fat) is OK.

    I read all questions and answers, but there was no answer on the Greek yogurt-question. I really would like to know if it is allowed for breakfast. Can someone please help me out? Thanks!

  3. Erin B.
    Why is it ok to have cheese with eggs in the morning, but heavy cream, half and half or whole milk are not ok to put in my coffee in the morning? Also, Is plain unsweetened whole milk yogurt allowed? I might be missing something but i've looked through and watched all the information and can't seem to find and answer. I can easily do without sugar in my coffee but I tried the butter version and that is not going to cut it for me. Hopefully heavy cream will be OK???! Please advise!!
    Reply: #54
  4. Peter Biörck Team Diet Doctor
    Hi Erin!

    LCHF doesn't have a very strict definition so what I think is important is to look att the whole picture and use some common sense, then it becomes quite easy. :)

    If you have some cream in your coffee in the morning then normally that ain't a problem, but if you drink 10 cups of coffee every day and half of it is cream then I think you have a big problem if your reason for LCHF is to lose weight.

    And again of course you can have whole milk yogurt for breakfast as a part of a LCHF diet but personally I prefer smoked salmon and avocado as breakfast (much better nutrients) or to skip it completely (much better for weight-loss and your wallet).

    ...and so on... :)

    Good luck! :)

    Why is it ok to have cheese with eggs in the morning, but heavy cream, half and half or whole milk are not ok to put in my coffee in the morning? Also, Is plain unsweetened whole milk yogurt allowed? I might be missing something but i've looked through and watched all the information and can't seem to find and answer. I can easily do without sugar in my coffee but I tried the butter version and that is not going to cut it for me. Hopefully heavy cream will be OK???! Please advise!!

  5. Wayne
    I've just just started the 2 week trial.

    I'm allergic to all seafood, is there a substitute for fish.

    Cheers
    Wayne

  6. Angel
    Is there a certain type of butter I should be using?
  7. Lorna p
    Hi. Can I ask if chewing gum is aloud ???
  8. Elly
    I have allergies to milk, cheese, eggs, so if I am hungry in the morning I will have the leftovers from dinner.....I am used to chicken and spinach salad or steak and salad for breaky now....took a little getting used to but usually I am not too concerned about breakfast because I have adopted intermittent fasting so only have lunch and dinner and sometimes only dinner. For me the key to all this is getting the Fat in....I am also allergic to coconut, so its a challenge but I am devoted to this program...life style as my blood sugars are way down now!!!
  9. Katie
    I'm a letter carrier and training for an Ironman- what should I increase and how much? Snacks in between meals is needed, but what and how much
  10. Shauna
    scrambled soft tofu is a great high protein low carb option to eggs
  11. zykeria ezell
    This is my first week of the ketogenic diet and on the 6th day (4-8-17) I ended up eating a box of special k bars and a pop tart will that effect my body on the diet. Will I have to start all over or do I just continue on the diet and avoid any thing that's not ketogenic?

    (I feel really bad that I cheated on the first week please help me)

    Reply: #62
  12. Peter Biörck Team Diet Doctor
    Hi zykeria!

    Yes it will have an effect, but the best you can do is to continue as nothing happend.

    To get a really good effect from the diet you should continue with LCHF for the rest of your life. :)

    This is my first week of the ketogenic diet and on the 6th day (4-8-17) I ended up eating a box of special k bars and a pop tart will that effect my body on the diet. Will I have to start all over or do I just continue on the diet and avoid any thing that's not ketogenic?(I feel really bad that I cheated on the first week please help me)

  13. Mae
    Hi! I was wondering if I could eat granola or yogurt for breakfast (or both). All the options here are with eggs and I'm not really fond in eating eggs in the morning. It actually makes me feel really stuffed. And is there anything smiliar I can eat besides Bouillon? That doesn't exist in my country. Maybe water or tea infusions?
    Thank you, I hope you guys answer quickly since I'm just starting and I don't want to messed it up on my first day. :3
    Reply: #100
  14. Michelle
    I am interested in starting the two week challenge however, I do not eat eggs which I notice is mentioned in every breakfast option. I'm a very selective eater, not eating most berries. What are some other options to add for breakfast? As I notice for a beginner skipping is not recommended. Thanks!
  15. Kate
    Eating so many eggs a week would cause high cholesterol?
    Reply: #67
  16. Yelitza Arts-Ascanio
    I love cottage chesse . Can I have it during these 2 weeks?
  17. Peter Biörck Team Diet Doctor
    Hi Kate!

    Read this :)

    https://www.dietdoctor.com/the-times-more-eggs-please-cholesterol-is-...

    Eating so many eggs a week would cause high cholesterol?

  18. Tammy Stafford
    I don't eat eggs, what other options can I have for breakfast
  19. Shawnie I
    Hello Dr.

    My body is intolerant to eggs, are there any other options? I was eating vegetables, mostly cooked spinach, and a sausage or hamburger patty - or leftovers from your dinners. I hope this is alright. I look forward to hearing from you.

    Shawnie

  20. Kathryn
    Just getting started on the 2 week challenge...tomorrow, Sunday. However, I am lactose intolerant; bad case of stomach pain, diarrhea etc. How can the dairy products be substituted, in particular the cheeses which seem to make a lot of the recipes look delicious.
  21. Nirojini
    What type of butter should i buy for lob carbs diet? i am planning to eat bacon and egg for my breakfast
  22. Anastasia Busse
    I'm so excited.. I have been going through menopause for a year now and I can't shake the extra weight. I had to start this immediately. I went the gym for 12 weeks straight and didn't loose and inch or a pound.. I am sure that there was some benefit..but the frustration of commitment and no results was depressing. I am going strong on this.. Can't wait to see how it goes. Love the Bullet Proof Coffee - blended for sure..
  23. 1 comment removed
  24. lauren
    Are there many breakfast options if you don't eat eggs?can you please suggest some..
  25. Alci
    I understood I can lose more weight by fasting. Would I lose more weight by reducing my daily fat intake? Eating less fat ...would take me out of optimum ketosis levels?
    Reply: #78
  26. Janine
    I have found that using MyFitnessPal to monitor calories and the ratios of fat, protein and carbs really helps if I'm tempted to cheat. I weight the item (small piece of chocolate for example) check the nutrients, make a decision about how much I want to cheat, drink a large glass of water and then decide. By the time I've done this I have rationalised the desire for the item (usually chocolate), considered how it will affect my daily intake and then either allow myself the cheat or walk away. It's much easier to walk away when you see the impact even a small cheat will have. The more I do this the less likely I am to eat something that's unhealthy or takes me off plan. Hope this helps :)
  27. clear
    I had 6 boiled eggs this moring and some bacon, how do I know when I am ketogenic?
  28. Tobias
    Yes, you could. However, you would feel hungry between meals and might eat snacks in between which would more than offset your reduced fat intake.

    I understood I can lose more weight by fasting. Would I lose more weight by reducing my daily fat intake? Eating less fat ...would take me out of optimum ketosis levels?

  29. Mayte
    Hi. I just started keto with your daily reminder (wk 1). I am so happy for this daily reminder!!! With meals included. This is amazing and I can't believe it's free!!!!! Ty ty ty
    It's made my life simple...
  30. Jennifer
    How do I measure how many grams of fat+protein are in each meal option. They are given as percentages only. Every morning, I have a mug of coffee with 1tablesp of heavy cream (as opposed to 4 in the given recipe) and from today, am adding a piece of cheese to up the fat level.....but have no idea by how much. I am doing well on the Lchf woe but have reached a plateau.
  31. 1 comment removed
  32. Dr. Fred
    Just starting I do miss insights or advise on organics produce. I can imagine that for most people you need small steps to get into a big challenge, but carbs are not the only food issue to regain health. Especially the much advised salmon, when it is farmed and not wild (and 99% is farmed) is one of the most toxic "health" foods available (this docu is sadly true: I live near many salmon farms in New Zealand and know the truth: https://www.youtube.com/watch?v=RYYf8cLUV5E).
    Maybe I am too engaged with sustainability? As a dentist I try to motivate to get people off carbs and so far I like your site very much. It is finally missing the ads and influence of big food and pharma....
  33. Helen Sosich
    Hi how many carbs per day is the allowance on the week one challenge
    I have already tried this and struggled to lose weight but I am going to give it another go.
    Cheers from Helen
  34. Roseavilla Young
    I'm sorry but this is one diet I can not stick to for simple fact that I can not digest eggs. They make me gag by the way they smell and I didn't start on time because I forgot so I've already failed.😞
    Reply: #89
  35. 1 comment removed
  36. Elizabeth
    I would love to lose weight for many reasons but, really, I want healthy, delicious food that does not require hours in the kitchen. This looks very promising but I am having the darndest job navigating the website! Not being able to contact anyone is also a turn off - unless in paid membership it is available?
  37. Hedda
    What if I am a vegetarian...?
  38. Mark Wood
    Is goat yogurt cool in this program
  39. Jo
    Just start again ! You've got the rest of your life!
  40. Kendra
    Just started. I've stayed strict to this and within 3 days I've lost 3 pounds.
  41. Becca
    Hi, I'm about to start the challenge on Sunday. I started intermittent fasting a good time ago and so my body is used to not eating until 11 or noon. So my plan is just skip breakfast during this low carb challenge. Besides a cup of coffee in the morning, should I add in a random meal between lunch and dinner since I'll be eating less? And if so should it be a full meal from one of the recipes on here? Or should be it just be a small snack? Or should the two meals be enough to hold me over?
  42. Courtenay
    I'm about to start the challenge but unfortunately I have a very bad reaction when I eat eggs. Are there any breakfast options for people with an egg allergy?

    Thanks!

  43. Hazel
    I am blessed that I love eggs and don't have an allergy to them; but I am concerned that I see so many people asking here for advice on what to use as a substitute because they can't eat eggs. Perhaps I'm missing something, but I'm not seeing any answers to their cries for help. Please help them!
    Also, may I ask what I can use as a substitute for psyllium husk, as I've discovered I have an intolerance to it (tongue swells up)? Many thanks.
  44. Mary
    Why do I see people losing a lot of weight in weeks and I have been follow it to the T and have only lost 1lb?
  45. Hema
    Hi Peter, I would like to start with keto diet to loose weight. Is there recipes and a meal plan ?
    Reply: #96
  46. Peter Biörck Team Diet Doctor
    Hi Hema!

    Try this:
    https://www.dietdoctor.com/low-carb/get-started

    Hi Peter, I would like to start with keto diet to loose weight. Is there recipes and a meal plan ?

  47. Michele
    Quick questions egg yolks seem to give me heartburn and make me a bit queasy. Are egg whites ok I know they don’t have fat in them. But if I had bacon or an avocado with it does that work? I’m in day 3 of first week
  48. Sonya
    Hi, can I have my normal almond milk with pea protein and greens shake, I dont like to eat for breakfast?
  49. marta
    hi everyone :)
    im doing 2 weeks challenge ...couldn't wait till Sunday ...found your web on Monday ,did shopping on Tuesday and started on Wednesday lol ... i feel great!!! ..not much side effects :) some rash and some acnes on my face- but this is nothing for me :)
    i tried many times to loose weight but this way -keto- is the best for me :)))
    im not hungry anymore ,didn't miss a sugar this week (and i am addicted to home made cakes ),eat just 2 meals a day ,love your recipes !!!!! and there is so many options !!!! and the main thing....
    in 1 week I've lost 2,2kg ,1 cm in my waist,2cm in my hips,2 cm in my belly
    for me this is amazing!!!!! i sleep deeper, wake up early ,have more energy then before...love keto coffee with butter and cocoanut oil- this is my morning thing ,then scrambled eggs with bacon -for me delicious :)))
    wish all of you determination and commitment :)
    and wish you another lovely day on keto diet
    keep going !!!
    marta
  50. Rafael
    Mae, make sure to read te label to check if there is no added sugar to the granola. Alternatively, you can add some nuts (pecan, brazil nuts and macadamia are the best choices).
    As to the Buillon, you can drink any cube broth, but if those are hard for you to find you can drink a homemade chicken broth, just don't forget to add a reasonable amount of salt.
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