Fat-Fueled Mornings

As a keto coach, I get clients that run the gamut: some of my clients have only just recently learned of the ketogenic diet, others have tried to adopt this way of eating, with little or no success. and many have experienced the awesome rewards of a committed ketogenic lifestyle.

The newbies, and those who've tried keto before on their own with little success, often come to me confused about the best foods to eat, especially in the mornings. We’ve been told breakfast is the most important meal of the day for so long, it almost feels wrong to skip it... even when we aren’t really hungry yet.

Eating breakfast really becomes a thing of the past once your body has adapted to burning fat for fuel. But becoming a fat-burner versus a glucose-burner can take some time and, until it happens, eating in the morning may still be necessary but more likely a habit rather than a need.
So what is a person to do without the typical carb-heavy breakfast?
The answer is fairly simple, as are my two favorite recipes for breaking my fast (which, by the way, usually happens between 11:30am-12:30pm). 
The one point I really want to drive home is that as you incorporate the keto diet into your life, you’ll begin to look at food differently. Food is fuel and you will be able to fully appreciate this fact when you eat the right foods.
Breakfast, or breaking your fast, with fats like avocado, egg yolks, grass-fed butter, coconut oil and mct oil, will help give you exactly what you need to tackle the rest of your day. You may actually find that by filling up on the perfect amount of protein for your body (which is most likely less than you think) and eating fats that satiate you, mid-afternoon snacking is no longer necessary either.
The freedom from having to plan and prep for 3 meals a day plus snacks is something unusual in the diet world. I can’t remember any diet I've ever been on before that didn’t leave me hungry, trying to figure out what snacks to have and then portion controlling them, or in the kitchen 24/7.
It still amazes me how little food it actually takes for me to feel full, no longer having to deal with blood sugar crashes, and not foraging in the kitchen trying to find something to ease my cravings. Did I mention that cravings also become a thing of the past?
I hope the point has been made and you’ll incorporate one, or both, of these easy-to-make meals as a way of using fat to fuel your mornings.

Fried Egg with Smashed Avocado

fried egg with smashed avocado


  • 1 egg
  • 1 avocado, smashed
  • 1 tbsp grass-fed butter
  • Salt, pepper


In a small pan, melt butter and fry egg.

Slide cooked egg with extra butter over avocado.

Add salt and pepper to taste.

Avo-Egg Salad

avo-egg salad


  • 2 hard boiled eggs, chopped
  • 1 whole avocado, scooped and smashed
  • 1 tbsp mayo
  • ½ tsp yellow mustard
  • 2 tsp relish
  • 1 tbsp chopped red onion
  • Romaine lettuce
  • 1 tbsp olive oil
  • 1 tbsp apple cider vinegar
  • Salt, pepper


Add eggs, mayo, mustard, and relish into smashed avocado and mix well. 

Chop romaine lettuce and mix with olive oil and acv.

Add avo-egg to the lettuce, top with red onion and add salt and pepper to taste.
Remember how I said these were easy recipes? I’m not sure it gets any easier than this.

Heather ParkerComment