Ask The Doc: “What Am I Supposed to Eat for Breakfast Now?”



I get this question a lot.

Once you begin the process of cleaning up your diet and trying to make healthier nutrition choices, it’s usually not too long before you realize that breakfast can be a challenge.

Especially if you’ve been eating the Standard American Diet!

So, this is what I tend to hear from practice members and clients as they’re trying to process their new nutrition information and make some changes:

“Ok, so I’m not supposed to have cereal, toast, bagels, muffins, donuts, pastries,  Pop Tarts, etc. because they’re all grains and convert to excessive sugar…”

“Conventional milk is bad news…”

“The drive-through window and gas station food are off-limits…”

“I don’t always have time to make a batch of homemade pancakes (or waffles, or muffins, etc.) with gluten-free flour or other ‘allowable’ flour…”

“Oh, and I need to be careful of gluten-free foods, too, because many of them are loaded with toxic ingredients, including GMO corn…”

“Most yogurt on the market is junk food from toxic cows and loaded with artificial ingredients…”

“Too much fruit isn’t good either, because of the sugar…””

Understandably, people get frustrated. “What CAN I eat??” is a common question!

I get it. The standard diet and a healthy diet don’t tend to have much in common.

I am a very big fan of eggs and veggies for breakfast, or some “non-toxic” meat with veggies.

BUT, there’s a growing population discovering that they “can’t” have certain “healthy” foods that would make good breakfast options, like eggs or nuts.

(I’ll talk about this more in upcoming articles about gut permeability, food sensitivity, and autoimmune conditions.)

Then the question turns to “What am I supposed to eat for breakfast NOW?!”

Sometimes, they turn to soy products – there are many “meat knock-offs” and protein-type foods made from soy.

Modern soy foods and soy derivatives are toxic and inflammatory, and should be avoided. Just pretend the thought never crossed your mind. Fuh-get about it.

Protein powders in smoothies are an option. It’s often tough to find a non-toxic, health-enhancing protein powder in your local store, however.  Most have soy derivatives, whey from toxic animals and processed with toxic methods, and full of toxic additives.

Others turn to pea protein. Good for many. Irritating for others. Not allowed by anyone following a Paleo-type diet where legumes are off limits.

Smoothies made with unsweetened coconut milk, some fruit, and veggies can be a good option. Fresh vegetable juices are another good start. Not always practical in the morning if you’re rushing out the door, however. (You could plan ahead and get up earlier… just sayin’!)

I like a drink called Amasai as an option. Yes, it’s dairy (sorry, hard-core Paleo peeps). It’s from nice cows who are treated nicely and fed nicely. Their “non-toxic” milk is traditionally cultured to provide unique health benefits lacking in conventional dairy products. Many who thought they “couldn’t have” milk products do very well with traditionally cultured, non-toxic dairy products.


Amasai™ GreenFed™ Cultured Dairy


If you “can’t” have eggs or nuts, and you don’t have regular access to less toxic meats, I suggest you change the way you think about breakfast.

Food is food. It’s fuel. Quit thinking it needs to look a certain way at certain times of the day… or that you have to eat at certain times of the day.

(Reminds me of my youngest child, by the way. On the days I serve “brunch”, an hour later he will ask for “lunch”… because he thinks he should have a meal called lunch! Never mind that he just ate a full meal… he has bought into the idea of what meals he’s supposed to have each day. Oy. Not sure where the kid gets it.)

Breakfast doesn’t have to look like the conventional North American breakfast.

I’ve checked with the authorities. You CAN have vegetables for breakfast!

You can also have left overs. This is a biggie. This could be your game changer! Presuming your dinner or lunch is relatively healthy, then make enough that you can have some for breakfast the next day.

I’m not talkin’ pizza.

There’s nothing wrong with having a dish you’d “normally” have for dinner, in the morning. As long as it’s healthy, that’s the point. Your brain just needs to get over the “dinner” label it has placed on the food, that’s all.

There have been plenty of mornings that I’ve had some left over ground beef or bison in a skillet with veggies, or grilled chicken or turkey. Yum.

If that just doesn’t float your breakfast boat, ultimately, you don’t have to worry too much.

While many have urged us to eat our breakfast for years, a growing number of health and nutrition authorities are providing increasing evidence that supports intermittent fasting.

As long as your overall diet is healthy and balanced, chances are really good that you will not drop dead because you intentionally skipped breakfast as part of an overall healthy lifestyle plan! In fact, the evidence is quite the opposite.

Incorporating intermittent fasting can add to your health.

Now, about lunch… !


Talk to me. What’s your go-to breakfast? What are your food challenges? What have you done to make it all work? Please share!









Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a leading expert in Natural Health & Wellness. She is a Doctor of Chiropractic with 18 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud (home schooling) mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.com and

Also, check out her available books at .

For more information about working privately with Dr. Colleen in an Integrative Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, cellular detoxification, and more, please contact her directly at Distance programs are available.