Breakfast options

A good low-carb breakfast is built around protein and natural fat with almost no sugar or starch, which keeps you full through the morning and steadies your blood sugar. The simplest version is eggs. A high-protein, egg-based breakfast has been shown to increase fullness and reduce how much people eat later in the day,¹ and scrambled eggs are a perfect low-carb breakfast for any day.

Our goal with the low-carb challenge is to make it as simple and tasty as possible, so start with scrambled eggs and add whatever you like. 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)

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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).

Additional shopping required for the options above:

• Bacon & eggs: You may need to buy additional bacon, if you want this on weekdays too
• Scrambled eggs with spinach and smoked salmon: Requires buying some spinach and smoked salmon.
• 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 with tomato and cheese: Buy a tomato and more cheese.

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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 (additional shopping required).

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The no-breakfast option

Skipping breakfast is normally fine on a low-carb, high-fat diet – as long as you’re not hungry.² It may speed up weight loss and diabetes reversal.³

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.