A good Bright Line Eating® breakfast can be amazingly delicious and set the tone for a day of successfully sticking to your bright lines. But if you’re coming off of the standard American diet, the breakfast meal may also be your most difficult meal to make bright line compliant.
After all, most of us have never had the time and energy each morning to prepare a home cooked meal. And so we often favored breakfast foods that were quick to eat and easy to prepare or purchase. And what do these quick and easy breakfast foods have in common? You guessed it – sugar and flour.
So when you start doing Bright Line Eating®, not only are you giving up many of those highly palatable foods, but you also are typically trying to add in new routines that can require more time and energy. A double whammy.
Thankfully, there are number of Bright Line Eating® breakfast options and strategies that can keep your mornings quick and easy. So if you want to get your day off to a quick and easy start, keep reading.
Meal #1: Cold Cereal, Fruit and Nuts
If quick and easy is your primary goal, then it’s hard to beat cold cereal. Yes, there are bright line compliant cold cereals. One of my favorites is the Uncle Sam brand. But you can also do shredded wheat or puffed rice.
Simply weigh out a serving of Uncle Sam cereal and add a half a protein serving of milk. Then grab a half of protein serving of walnuts and an apple (or other fruit). Boom. You now have a Bright Line Eating® breakfast with minimal work and effort.
And if you want to make things even easier, weigh out your cereal and nuts for the week. Then each morning you can pull together this tasty breakfast without even needing to grab your food scale.
Meal #2: Scale Free Grain & Eggs
This is my wife’s go to Bright Line Eating® breakfast. In our home she does the vast majority of the cooking and shopping. However, most mornings I handle breakfast so I have made this one many times.
And although it involves cooking, frying eggs is a remarkably quick and easy breakfast. Just grab a small frying pan and give it a quick coat of cooking spray. Turn up the up the heat, crack the eggs, and in a just few minutes your eggs are ready to go.
Now just add six Triscuit Original Crackers and a banana (or other fruit serving). That’s it. Breakfast is served.
And you will not even need to grab your food scale because this meal is based on measuring rather than weighing.
Meal #3: Overnight Oatmeal
Do you like oatmeal? Do you have an Instant Pot? Get these two together and ready and waiting hot breakfasts are in your future.
When you are preparing to head to bed, put your measured oatmeal and water into a bowl which you will then place on the trivet inside the Instant Pot. Add a cup of water to the Instant Pot liner, set it on delay start, and breakfast is done. And you can even eat it out of the bowl it was cooked in, so super easy clean-up. Pre-measure your toppings into baggies and it becomes even easier.
Meal #4: Sausage & Potatoes
This one does require some prep ahead of time, but it will set you up for a quick and easy breakfast all week long.
First, find a compliant Bright Line Eating® breakfast sausage (I prefer Bob Evans Original Roll Sausage because it has no added sugar). Cook up a large batch and then freeze them in individual serving sizes.
Second, season some cubed potatoes and brown them on the stovetop. Weigh out your portions and store them in individuals serving sizes for the week.
Bonus Tip: To avoid using any oil for the potatoes, we first steam them in the Instant Pot and then cube them once they cool. Then we can season them and brown them more quickly in a frying pan using only some cooking spray.
After your sausage and potatoes are prepped for the week, all you do each morning is heat them in the microwave and grab some fruit.
Voila! Another quick Bright Line Eating® breakfast that is delicious and can get you out the door fast.
Meal #5: Hard Boiled Eggs & Rice Cakes
Another super-fast breakfast option would be hard boiled eggs and rice cakes. Just hard boil your eggs for the week, peel them and put them in the fridge. Alternatively, you can purchase eggs at the grocery store that have already been hard boiled and peeled.
We usually boil our eggs in the Instant Pot. We find that pretty quick and easy and they tend to peel quite nicely. However, if you only want to hard boil a couple eggs, try using your electric tea kettle (see How to boil an egg using an electric tea kettle). We have used this method before and it worked well.
And yes, rice cakes are an acceptable breakfast grain option.
Just make sure you don’t get too fancy and purchase anything with added flour or sugar. Something with simple ingredients like Lundberg’s Organic Brown Rice Cake would be your best bet.
Then all you need to do in the morning is grab your hard boiled eggs, a rice cake and a fruit.
Bonus tip: Berries often come packaged in six ounce containers. This is another fast breakfast fruit option besides the peel and eat fruits.
Meal #6: Sprouted Toast and Peanut Butter
First, you need to use sprouted grain/flour-free bread (not to be confused with gluten-free bread). The most well-known option is Ezekiel Bread. Found in the freezer section of the grocery store, Ezekiel Bread is quite a bit more expensive than a traditional loaf of bread. However, because you’re generally only eating one slice a day, it can last for quite some time.
All you need to do is grab a slice right out of the freezer and pop it in the toaster over. Then just add an acceptable serving of peanut butter. But be sure to choose a peanut butter without added sugar.
Meal #7: Sous Vide Egg Bites & 7 Grain Cereal
Our final quick and easy Bright Line Eating® breakfast option requires some special equipment. But it is so convenient and delicious.
If you do sous vide cooking, you already know how fun and amazing it can be. One of the most popular sous vide dishes is called an egg bite. Available at a very popular national coffee house chain, sous vide egg bites are a blend of eggs and cheeses.
We like the sous vide egg bites because you can make them up once for the entire week. Then each morning you just heat up one in the microwave. (Alternatively, you can make these in an Instant Pot with a silicone baby food mold.)
For more on sous vide cooking and a Bright Line Eating® compliant egg bite recipe (with both sets of instructions) see My Bright Line Eating® Secret Weapon #1: Sous Vide Cooking.
And for your breakfast grain, try Bob’s Red Mill 7 Grain Hot Cereal. I do oatmeal most mornings myself, but when I want a change of pace I do this 7 grain hot cereal. It can be cooked stovetop or delayed start in the Instant Pot. It does provide microwave directions, but in my experience this doesn’t turn out as well.
Then all you have to add is, well you know the rest.
Bright Line Eating® Breakfast Made Easy
So there you have it. An easy Bright Line Eating® breakfast meal for every day of the week. Some require a little prep, but all of them can be pulled together each morning in no time flat.
If you want to make it even easier, I have all of these meals and ingredients ready to share with you in Plan to Eat. Not a member? Give it a try with a 30-day trial and check out this video to see just how easy it is to use.