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NOTE: Since this post was written, the AIP community has come out with an incredible ebook called 85 Amazing AIP Breakfasts with literally tons of breakfast recipes and inspiration. If you are still struggling with breakfast on AIP, be sure to check it out!
I photographed most of my morning meals in the last couple of weeks so I could provide inspiration for those looking for breakfast ideas while on the autoimmune protocol. It is hard to get away from the idea of traditional sugar and grain-filled breakfast items, and not having eggs as an option doesn’t help. My formula for breakfast is simple – I make sure to either cook a big batch of something for a week’s worth of breakfasts (like I did with the shepherd’s pie) or have some breakfast patties in the freezer for easy re-heat. I also have BPA-free canned salmon on hand for another option. Then I make sure to cook extra veggies and salads when I make lunch and dinner, so I can piece together a quick breakfast in the morning with a protein, veggies with lots of fat, ferments, and bone broth. Here is what that looks like:
1. Meatballs, kale salad with avocado, and a banana
2. Shepherd’s pie, squash and bone broth
3. Salmon salad with bone broth
4. Shepherd’s pie, fermented veggies and bone broth
5. Tabbouli, squash, fermented veggies, uncured bacon, and bone broth
6. Beef sausage, fermented veggies, uncured bacon, jicama, and peppermint tea
7. Beef sausage, squash, fermented veggies, uncured bacon, and bone broth
8. Baked salmon, squash, fermented veggies, and bone broth
9. Salmon salad with bone broth
Ever since I started taking breakfast seriously, I have really grown to enjoy it and it is now my favorite meal. I try to set myself up for success by eating the most nutritious meal first thing in the morning. Since I started eating this way, I have found that I have more energy during the day and I am less hungry for snacks, and sometimes even have to remind myself to eat lunch (coming from someone who used to suffer from chronic hunger, this is huge!). If I end up in a pickle later in the day without AIP-friendly food to eat, I can easily get by on some fruits and veggies until I get home and can cook something. This really cuts down on my diet related stress, as I used to worry a lot more about always having food with me at all times.
What is your favorite autoimmune protocol breakfast? Have you found any tricks that you would like to share?
Thank you so much for sharing and for your information. You are really a Blessing!
Thanks for the comment Christina! I am glad you are finding it useful 🙂
Yummy! I had read on a Paleo site somewhere recently that skipping lunch really shouldn’t be a big deal — a big Paleo breakfast ought to get you by until a nice Paleo dinner around 4 or 5 PM. I alternate between constant hunger and never hungry and still have days where I’m “bad” and don’t eat anything all day, especially if I don’t have any easy-prep stuff in the fridge or freezer. All of that looks fantastic — no wonder breakfast has become your favorite!
I have found that to be true! These days I eat lunch because I think I need the fuel, not because I am hungry for it. Back in my vegan, hypoglycemic days I had to have a constant stream of carbs going into my gob or I would get cranky and pass out. It didn’t take my body very long to make the switch once I started eating meat and fat, but my brain still has a little while to go. It still likes the “idea” of snacks and eating all the time, hehe 🙂
I am definitely not at the point of 2-meals-a-day yet either — I remember those stream-of-carb days and I start to worry a few hours after my last meal where my next snack is coming from!
I am the exact same way. Since I began the paleo diet, I’ve had to remind myself to eat, so I won’t be tired later. I do still want carbs around 3 or 4, but I think it is from force of habit, not hunger. Usually a cup of tea will make it go away. My biggest problem is getting enough calories during the day. Not bad, considering that I was a vegetarian, and I used to constantly “graze” eating every few hours. Thank you, thank you for all the helpful info you so generously share, Mickey! I am defeating Rheumatoid arthritis and Hashimoto’s after 9 years of trying to find the right approach
CFS and Hashimoto’s here… I’m still sad about eating meat and “miss” my vegetarian habits for moral reasons but feeling the difference in my body, like actually not being hungry (that hasn’t happened in like 5 years) and as the joint pain improves I know I’m on the right path! 😀
Your meals look so perfect! I would pay you to come cook for me 🙂
My breakfasts are kind of similar- usually some type of veggie stir fried in coconut oil with a piece of meat or fish. I really want to add in bone broth and fermented veggies but haven’t attempted to make them yet. I’m kind of intimidated, even though I know everyone says they’re easy to make. I’m also a little worried, because I heard that for some people, fermented veggies cross react with gluten due to the yeast. I have Celiac and Hashimoto’s, and still have a long way to go towards healing my gut. You seem to tolerate them well though, right? So hopefully I’ll be okay, once I finally make some.
I have not found yeast to be a problem for me. I did a couple of weeks yeast-free just to test, however, and I didn’t notice any changes. I haven’t had much luck with probiotics (they make me feel bloated and I think make my SIBO symptoms worse) but I feel great when I get kombucha or ferments in regularly. Fermented veggies are seriously the easiest thing to make, and I am now addicted to eating them at every meal. Bone broth a little icky in the beginning, but it gets better once you get used to it. Sounds like you are on the right track – good luck! 🙂
Where do you purchase your bacon from? And if you purchase cultured veges what source do you use? Thank you for your help
I have the best luck at my local farmer’s market for bacon. When you shop at a mainstream store, you usually have to choose uncured or sugar-free, not both. In my area, both Whole Foods and the local co-op have options. Here is a good article from Chris Kresser about nitrites that puts to rest some of my fears of consuming cured meat. I still grab the sugar-free uncured stuff at the market when I find it, though!
I like making my own ferments (recipe coming soon!), but Bubbies is the only mainstream brand I know of that still has live cultures. You may be able to find some smaller local brands that offer raw ferments – Firefly Kitchens is one we have here in the Seattle area.
I’m excited for that recipe! I’ve been eating fermented veggies daily now and I’d love to make it myself. I buy Bubbies and it is delicious, but it doesn’t last long enough!
Do you have any ai friendly recipes to share? 🙂
Here is a link to my recipe page, where everything linked is autoimmune protocol friendly. I also try and add 1-2 recipes a week so that list is slowly growing!
I meant to say AI friendly DESSERT recipes. Duh! Sorry about that!
By the way, do you eat fermented/cultured veges and if so, do you make them yourself? And, what veges do you eat since some are goitrogenic for us with Hashi’s…
Sorry about the mistake above…
Aha! I eat tons of fermented veggies, and I do make them myself. I am working on a post for that to be up on the blog soon. I have never noticed a difference for the goitrogenic veggies, so I don’t avoid them. If I suspect something, I always leave it out for a few weeks and then reintroduce to see if I have a reaction.
As far as dessert recipes, I have a couple, but I am trying to save them for the book because there aren’t unlimited options with this diet (read: coconut and fruit). I might post a recipe near Thanksgiving… 🙂
I also have never noticed issues with fermented goitrogens. Carrots and beets are great ways to circumvent the risk, however. I feel f-ing psychotic after eating raw cabbage, however. RIP coleslaw RIP church picnic
It’s the darn shipping that is so cost – prohibitive. Cultured farms has some great looking cultured veges, but the shipping would be more than the products. Oh brother!
Most health food stores have at least one, if not more options, for fermented veggies. There tend to be small, local producers. At the least, sauerkraut, but I find other kinds too.
Thanks Mickey! You are such an inspiration. You make breakfast look beautiful. I gave up cultured veggies for the most part at my nutritionists suggestion, but I think they are needed especially since I’m not over sugar addiction. I just need to puree them if they are very fibrous because I may still have narrowed/dilated intestines. I’m still afraid of cabbage (it doesn’t fit my blood type, oh but I miss the red cabbage!!), so that leaves little store bought cultured veggies. It’s time for me to get back to making my own. I also don’t do cauliflower. Oh well. We all have to come up with substitutions that fit. A good breakfast is so important. Thanks for the reminder.
Hey Rachel! Have you tried making fermented carrots? Cabbage is borderline for me, and I have been trying to eat through my last batch of fermented veggies that is mostly cabbage. The next one I have made only carrots, I am hoping I can get some cultures with my morning meal and not feed the SIBO. Thanks for checking in 🙂
[…] lunch or dinner the previous day. This is one aspect of the autoimmune protocol that I find myself coaching people on frequently – breakfast does not have to be a traditional “breakfast” food, it can be anything […]
Thanks for this info! Where do you buy the BPA -free canned salmon? We love salmon patties, but I don’t make them often b/c I’m not sure which cans are BPS free. Thanks again!
RDS, I get mine at Trader Joes! 🙂
I stress a lot about what to eat on AIP. More than I realize.. I have been on Paleo for several years and cutting out egg here for AIP is hard. I always bring food where ever we go…often hungry. Trying to keep weight on. Been on AIP for a little over 2 weeks.
I try to always make extra so I have for later. The herbal patties has really helped to have in the freezer.
Thanks for the inspiration. :). Sure helps and I can’t wait for your cookbook to come out.
Good luck to you Jenny! I know its hard in the beginning, but you should feel more comfortable once you do it for awhile (and especially when you start feeling better!)
Do you have more ideas for breakfasts we can pre-make and have on hand to grab and take with us on busy mornings? Something that needs no/little prep?
I have been eating sweet potato or other root veggies (carrots, beets) along with some protein (herbed beef patties, uncured bacon, something leftover from the night before. I am more satisfied for much longer and somehow the additional carbs seem to have jump started my weight loss again. I have been trying to follow the auto immune paleo diet which means no eggs so it was a challenge, but I feel better and can handle a lighter lunch and then a good supper.
Great news! I had a similar experience. Sounds like you are a breakfast champ 🙂
I love this blog, although my recipies never turn out quite right! The support on here is so lovely, keep it up!! I’m finding I can’t face eating cooked food in the morning. I used to be a vegetarian,with periods of being vegan. I find I manage a few mouthfuls at best before I feel sick. I’ve only been on aip 1 month, is this to be expected? Many thanks.
These breakfast ideas are so great, I’d love to buy your book. But I buy too many books to get print versions. I’d be buried alive! 😉 Do you offer a digital version? Will it be coming soon?
Hi Willa! You should check out the AIP Breakfast Book, it is an ebook! https://www.phoenixhelix.com/85-amazing-aip-breakfasts/
Hi Mickey, I notice that you referenced SIBI in many of your comments on this thread and I’m interested to know where that is at now – in 2019? Any advice as to how to have this diagnosed? Or websites you would recommend in terms of information? Thank you, Courtney.
Courtney, I assume you are talking about SIBO? I recommend starting here: https://autoimmunewellness.com/sibo-the-definitive-guide/
I have severe Oxalate and histamine intolerance which limits slit of the AIP approach. Any suggestions – thank you
Hi Sally! I’m sorry to hear – have you read my article on histamine intolerance? https://autoimmunewellness.com/could-histamine-intolerance-be-impacting-your-autoimmune-healing/