Breakfast optionsscrambled 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 (additional shopping required)
- Cheese on top of the eggs (sliced or grated, let melt on top)
- ½ – 1 avocado (additional shopping required)
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).
- Bacon & eggs: You may need to buy additional 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 additional scallions, some more bacon or chorizo, more shredded cheese and possibly extra pesto.
- Boiled eggs: Buy additional avocado or asparagus if you want to add.
- Dairy-free latte: Buy coconut oil, vanilla extract and ground ginger.
- Fried eggs: Everything already included in the 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.
The no-breakfast option
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.
The old idea that breakfast is important for health or weight control is mainly based on observational studies, a notoriously weak form of evidence.
When tested this idea does not appear to hold up, at least not for weight loss. A recent meta-analysis of randomized clinical trials found that people assigned to skip breakfast ate less overall and lost more weight than those assigned to eat breakfast daily:
Even the observational data is inconsistent, for example with findings like in the study below: “compared to breakfast eating, skipping breakfast was significantly associated with better health-related quality of life and lower perceived stress.”
International Journal of Environmental Research and Public Health 2018: Eat or skip breakfast? The important role of breakfast quality for health-related quality of life, stress and depression in Spanish adolescents [weak evidence] ↩
To our knowledge, there are still no randomized trials exploring the effect of true (zero calorie) intermittent fasting on type 2 diabetes. Here are the best existing studies:
JAMA Network Open 2018: Effect of intermittent compared with continuous energy restricted diet on glycemic control in patients with type 2 diabetes: a randomized noninferiority trial [moderate evidence]
Diabetes Research and Clinical Practice 2016: The effects of intermittent compared to continuous energy restriction on glycaemic control in type 2 diabetes; a pragmatic pilot trial [moderate evidence] ↩