A Week of Keto Breakfasts: Your 7-Day Meal Plan

Achieving a fit and healthy body is a dream of many … and for quite a few of those, a dream that goes long unfulfilled. Part of the trouble is that our culture does not prioritize the right foods for long-term energy and metabolic health. If you expect to find those foods near a checkout stand, you’ll be sadly disappointed … as you’ve no doubt already experienced.

Instead, like our much-healthier paleolithic ancestors, we’ve got to go out and grab those foods by the horns. This is not to say keto is just another take on paleo; it’s not. In fact, the ketosis diet does away with many of the less-healthy, carb-heavy foods on which paleo relies (honey, for instance, or fruit).

It is for this reason that many people assume keto is “too hard” to do. Without carbs, fruit and sweets, what is there to live for? How can you possibly cook, eat and survive? Is it even possible to enjoy breakfast anymore??

… shh shh shhhhhh. Don’t panic yet.

The Benefits and Bounty of the Keto Diet

Studies show that the ketogenic lifestyle is a promising way to lose weight and remain fit over time. Although some research has hinted at negative side effects (basing their conclusions predominantly on rodent studies), keto has proven safe and side effect-free for patients in need of reliable weight loss measures, and who want to keep the weight off afterward to avoid the “yo-yo effect.”

Plus, as we’ve discussed multiple times on the blog, keto is not as restrictive as some people imagine it. Sure, you have to keep your hands out of the candy bins at your local grocery store, and that’s not always fun. But you can have sweets on keto, believe it or not.

Not only that, but there exist innumerable resources out there for crafting excellent meal plans for beginners and advanced eaters alike. Today, we’ll focus specifically on the most important meal of the day, so you can get that metabolism revving right each morning. These breakfasts are all great for the keto diet induction phase, during which you’re transitioning to a whole new way of eating and need extra support from comfort foods that lead to full bellies.

Ready? Grab your little recipe Rolodex (you still have one of those, right?) and get ready to fill it up. Breakfast will never be a problem again.

1. Keto Toast with Butter and Roasted Veggies

Betcha didn’t know you could have bread on keto, now did you? This recipe from Kitchn shows otherwise, with an ingenious blend of coconut flour, almond flour, milk, egg and olive oil, along with a bit of baking powder and salt. Stirred up and microwaved in a mug for 90 seconds, it becomes a fluffy, spongy “bread.”

You then dump it out of the mug, slice it into discs and pan-fry them until they achieve the crunchy golden-ness of toast. Looking at the pictures, you’d never notice a difference between them and real bread. Smear with butter for a decadent start to the morning.

Of course, you’ve got to balance those macronutrients, which means more protein and fat to balance out the carbs in dairy and coconut. You can get that by roasting up a big batch of kale with olive oil. Perhaps surprisingly, kale is one of the most protein-rich vegetables. A cup of chopped kale has about 3 g of protein, making it the perfect addition to any meal that does not contain meat or eggs. Add in some roasted cherry tomatoes, and do you have a great breakfast, perfect for the weekday or even a fancier branch.

If you prefer, you can pan-fry your veggies instead of roasting them. Simply put some olive oil in a hot skillet and toss in cherry tomatoes, then stir them around for about five minutes or until their skins blacken and pop. You can then do the same with kale, although it will likely take a bit longer and you’ll need a good amount of oil.

2. Keto Breakfast Burger with Avocado Buns

Nothing says breakfast like a burger, right? RIGHT? If you love the idea of mowing down on bacon, lettuce, tomatoes and a fried egg between the rich buns, this recipe has you covered. The twist: The buns aren’t made of bread, but rather of avocado.

Simply cut the avocado in half, remove the pit and use a spoon to carefully scoop the whole halves out of the shells. Placed the rest of the ingredients between the two halves of avocado and go to town.

If you are serving this recipe for friends or family, and you want to impress them, you can dress it up a bit more. Slice a thin lateral piece off the bottom half of the avocado so that it will stand upright on a plate. Add a sprinkle of sesame seeds on top for some extra nutrient-rich goodness and a nice visual effect. If you are very motivated, you can make a hollandaise sauce and drizzle it in between.

3. Coconut Yogurt Bowls

Yogurt is a classic breakfast food, and here it gets a keto twist. Berries are well-loved for their low-carb and high-nutrient qualities, and this recipe makes good use of them. Because the ketosis diet restricts carbs so heavily, but not entirely, you can have a small handful of berries once in a while without breaking ketosis (your body’s reliance on liver-produced ketones rather than glucose).

This take uses coconut yogurt to avoid the carbs associated with dairy. However, as long as you’re watching your carb count, you can also do this with full-fat Greek yogurt, which is also an approved part of the keto lifestyle. Just make sure you don’t eat more than necessary, which is easy to do when you start using dessert-like ingredients such as flavored yogurt, berries, coconut and nut butters.

This is an opportune time to remember that part of keto is watching your macros and calories. It is not “one of those diets” where as long as you’re skipping X, Y and Z foods you can eat “whatever you want.” Rather, the ketogenic diet is a lifestyle that prioritizes getting enough of the right kinds of foods to satisfy your hunger and keep your system ticking. Remember that and you’ll be fine.

4. Skillet-Baked Eggs with Spinach and Yogurt

While some people decry keto for relying too heavily on eggs, we love eggs. They’re the perfect breakfast food: rich, savory and so filling. As long as you don’t have a sensitivity, you should feel free to eat eggs every morning. Accordingly, we’ll take a little trip down egg lane for the next three recipes.

First up: Everyone loves a good skillet breakfast. This Eastern-inspired breakfast dish nestles eggs in between mounds of spinach, then adds a dollop of yogurt and chili oil over the top for a non-greasy, super-melty, saucy effect. Doesn’t get better than that.

5. Bacon Gruyère Egg Bites

Fluffy, custardy eggs baked in a water bath are a solid keto go-to in the morning. This recipe is a takeoff on Starbucks’ new Sous Vide Egg Bites, which have proven very popular. Now you can have your own at home for a quarter the price, and keep yourself in eggs all week long.

As ever, with dairy, make sure you’re watching those macros and carbs … but other than that, enjoy that cheesy, bacon-y goodness!

6. Bacon, Egg, Avocado and Tomato Salad

While Mark’s Daily Apple does not get points for beauty in this recipe, it certainly hits all the right notes when it comes to energy, protein, fats and mouth-fun. (That’s a little term we just made up for “tastes awesome and makes me forget I live with restrictions of any kind.”)

This is the perfect breakfast for a leisurely weekend morning, but if you want to make use of it during the week, you can prep the boiled eggs and bacon the night before.

7. Keto Cinnamon Almond Butter Breakfast Shake

Everyone adores a creamy breakfast shake, and nothing says “creamy” like some almond-on-almond action. This shake combines nut milk with almond butter, so technically, you could choose other kinds of milk as well … think hazelnut, hemp or cashew. (Forego soy and rice milk. Although they seem similar to nut milks, they’re made of non-keto-approved ingredients.)

Also on the ingredient list: flax meal, stevia for sweetness, almond extract and cinnamon for spicy richness, and a scoop of either protein powder or collagen peptides. While good ol’ protein powder is a keto staple, do try to acquire those collagen peptides if you can. They help seal the gut, reduce fine lines and wrinkles, and keep you young … get as much as possible!

Also be sure to check out adorable couple Matt and Megha, who brought us this recipe. Their blog Keto Connect pairs keto-approved foods with fabulous recipes for the perfect low-carb lifestyle. Each meal they make is crafted from whole ingredients and will fill you right up, all without breaking the carb bank. Plus, they look adorable doing it.

If you’re not sure whether you have the time or bandwidth to adopt the keto lifestyle right now, just double-check that list above. You’ll notice it’s completely lacking in weird powdery ingredients, mystery emulsifiers and specialty game meats. In other words, anything you may have heard about this being a difficult diet is largely based in myth; the facts are right before you.

So the question becomes not “Will I adopt keto?” but “Should I choose the breakfast shake or the avocado burger?” And the answer becomes “YES TO ALL, PLEASEANDTHANKYOU.”

At least, we’re assuming that’s your answer, because it’s certainly ours. As always, please feel free to let us know if you have any questions or ideas. We always invite you to leave your thoughts in the comments and help make this a better, keto-ier place!

About the Author Nate Arnold

I started this website because it was hard to find trustworthy, evidence-based information about the ketogenic diet. Information that was published and peer reviewed by respected scientific journals. After years of research, I'm sure you'll achieve great results in a healthy way following my advice. I do my best to translate scientific research jargon into plain English. Remember, it's always a good idea to consult a doctor before starting a new diet!

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