A Royal Breakfast is something I highly prioritise. Starting the day with what resembles a typical dinner (meat, vegetables and fat) has literally changed my life. Pinkfarm coined this kind of breakfast a “Royal Breakfast” because we’ve all heard the saying, “Eat breakfast like a King” or in my case, a Queen.
Almost six years ago, after I had my son, I remember chatting to my personal trainer about shifting some body fat that I hadn’t noticed before having a child. He had often talked to me about what I ate for breakfast and his idea of a meat, vegetables and fat breakfast always used to make my stomach turn. Who would eat that in the morning? I remember being completely stuck in the mid-set that breakfast consisted of some kind of cereal, toast or fruit. My homemade granola was healthy wasn’t it? How could I face meat for breakfast every day? What would I eat every day? How will I have time for this? I remember the excuses clearly.
It’s been six years since I made the switch to a ‘Royal Breakfast’ and I’m so glad I did. My initial change was motivated by wanting to lose body fat that I hadn’t been able to shift after having my son, as well as achieving work out goals that required strength and more protein to help repair muscle. However, these motivations for switching to a meat and fat breakfast were soon overshadowed by how fabulous I was feeling. I felt more balanced in my moods, more focused and alert, wasn’t looking for mid-morning snacks, sugar cravings were non-existent and I had energy for the entire day. This was certainly a game changer.
So, what exactly is a “Royal Breakfast?”
- It looks like dinner to most people
- It consists of some kind of protein
- Includes some form of healthy fats (read more about healthy fats here)
- Contains a large serving of vegetables
- Includes fermented vegetables
So after feeling positively fabulous I came across some research to support how I was feeling. This Royal Breakfast had some science behind why I was feeling so good!
- Boosts energising neurotransmitters Acetylcholine and Dopamine. Acetylcholine and Dopamine are neurotransmitters responsible for providing us mental clarity, focus and brain function.The neurotransmitter Dopamine is synthesised from Tyrosine found in high protein foods and it is Dopamine that gives us the ability to focus and improves mental clarity and drive. Acetylcholine is also boosted by eating protein and this in turn enhances memory and brain function.
- Helps the body heal and repair
- Supplies the body with amino acids which help stabilise blood sugar and reduce carbohydrate cravings
- Keeps us satiated.
Cooking with and adding healthy fats is an essential part of a Royal Breakfast. Healthy fats:
- Provides critical nutrients (read more here)
- Assists in the absorption of essential Vitamins (A,D, E and K) and Minerals from the other foods on the plate (particularly green vegetables)
- Gives an efficient energy source keeping us going for longer. Fat is like fuelling the fire with a log rather than kindling which is like constantly eating carbohydrates.
- Keeps us satiated
- Maintains blood sugar levels throughout the day keeping our moods more balanced
- Curbs cravings for sweet foods
Aside from the physiological benefits, switching to a Royal Breakfast has been life changing in other ways.
- Dinner times are easier and are less fuss as the bulk of the nutrition has been provided earlier in the day and the children aren’t as hungry.
- We can leave the house without needing a packed lunch or loads of snacks.
- We can relax as we know our kids have started their day with a more complete nutritional profile.
- School lunches are simpler.
- Eating as a family is a great way to start the day.
- We bake less as the kids require less snacks.
- We aren’t continually looking or thinking about food.
So how do we make this happen?
- Prioritising breakfast which may involve shifting routines (ie. getting up a little earlier)
- Meal Planning
- Cooking specifically for breakfast
- Having ingredients on hand (meat thawed etc)
- Cooking ahead of time and having lots of leftovers
If you think switching to a Royal Breakfast may be something you’d like to try, my food coaching service can help you get there.