GeekyTricee

Real Foods

10 Simple Paleo Breakfast Recipes for Weight Loss

Simply eating a paleo diet of real, nutrient dense, wholesome foods can give you great weight loss, health, and wellness results.

I’ve experienced many of these benefits since going paleo over 5 years ago. Benefits have included cleared eczema, no more allergies (sneezing, coughing, hayfever), a consistent and on-time period, improved mood management,  and a 75-lbs weight loss.

If  you do experience a weight loss plateau, or aren’t seeing the weight loss results you’ll like to see, there are tweaks to the paleo diet you can give a try.

I’ve made these same tweaks and saw improvements quickly.

What I removed from my paleo diet to improve weight loss

I removed foods that are starchy and, or super  sweet so typically these are fruits and any root vegetables. Also removed nuts and nut butters.

This makes a paleo routine more ketogenic. If you do fine on nuts and nut butters, keep them. But if you know yourself to go overboard, don’t even start.

Here’s a list of what I removed from my paleo diet to see the most weight loss:

  • Sweet potatoes
  • Yams
  • Yellow potatoes
  • White potatoes
  • Essentially all types of potatoes
  • Carrots
  • Parsnips
  • Beets
  • Bananas
  • Strawberries
  • Watermelon
  • Melon
  • Apples
  • Oranges
  • Dates
  • Dried fruit
  • Honey
  • Agave nectar
  • Coconut nectar
  • All nuts and nut butters (although I would have the occasional handful of macadamia nuts)
  • Coconut flour
  • Almond flour
  • Tapioca flour
  • Pretty much any flour substitutes

And if you did eat beans, rice, oats, and sprouted wheat grain breads as part of your paleo diet, you should also try removing those from your routine to see better weight loss results.

10 simple paleo breakfast recipes great for weight loss

These paleo recipes are perfect for weight loss because they don’t include any of the real foods from above. They’re also simple for those with busy schedules or don’t usually cook.

And they’re not all going to be your typical “breakfast” meals. Any meal that breaks your fast is breakfast, fyi. Plus it’s cool to switch it up and try something different.

(In no particular order)

Mini Egg Frittatas

Mini Egg Frittatas recipe from iHeartNapTime.net. Image source: iHeartNapTime.net.

Ingredients: bell peppers, onion, breakfast sausage, spinach, kosher salt, and ground black pepper

Recipe link: Mini Egg Frittatas 

Easy Paleo Ham & Egg Cups

Easy Paleo Ham & Egg Cups from PaleoNewbie.com. Image source: PaleoNewbie.com

Ingredients: slices of ham, full-fat coconut milk, orange bell pepper, red bell pepper, yellow onions, salt & pepper, coconut or olive oil

Recipe link: Easy Paleo Ham & Egg Cups

Paleo Bacon Zucchini & Red Pepper Frittata

Paleo Bacon Zucchini & Red Pepper Frittata from PaleoNewbie.com. Image source: PaleoNewbie.com

Ingredients: bacon, zucchini, medium onion, eggs, full-fat coconut milk, Italian seasoning, salt & pepper

Recipe link: Paleo Bacon Zucchini & Red Pepper Frittata

Chorizo and Spinach Omelette

Chorizo and Spinach Omelette from PaleoLeap.com. Image source: PaleoLeap.com.

Ingredients: eggs, spinach, onion, coconut milk, chorizo sausages, tomatoes, green onion, garlic clove, ghee, sea salt, black pepper

Recipe link: Chorizo and Spinach Omelette

Garlic Shrimp with Zucchini Noodles Recipe

Paleo garlic shrimp with zucchini noodles from PaleoLeap.com. Image source: PaleoLeap.com

Ingredients: shrimp, zucchini, garlic, white wine (optional), fresh lemon, fresh chives, cooking fat, sea salt, black pepper

Recipe link: Paleo Garlic Shrimp with Zucchini Noodles 

Slow Cooker Paleo Teriyaki Chicken

Easy slow cooker paleo teriyaki chicken from RubiesAndRadishes.com. Image source: RubiesAndRadishes.com

Ingredients: chicken thighs, coconut amino, ginger, garlic cloves, salt & pepper, and the recipe does call for honey, but it’s a tbsp and I’m sure you might be able to sub for a few drops of stevia

Recipe link: Slow Cooker Paleo Teriyaki Chicken

Cavemanalicious meatballs

Cavemanalicious meatballs from FitnessInAnEvolutionaryDirection.com. Image source: FitnessInAnEvolutionaryDirection.com.

Ingredients: 80/20 ground beef, organic, chopped frozen spinach, sea salt and black pepper, butter, avocado or coconut oil, garlic cloves, medium white onion

Recipe link: Cavemanalicious Meatballs

BLT Salad with Garden Ranch

BLT Salad with Garden Ranch from PrimalPalate.com. Image source: PrimalPalate.com

Ingredients: bacon, grape tomatoes, red onion, butter lettuce, and there’s a dairy-free ranch dressing linked recipe

Recipe link: BLT Salad with Garden Ranch

Diane’s 6-Minute Salmon

6-Minute Salmon from BalancedBites.com. Image source: BalancedBites.com

Ingredients: wild salmon, sea salt, and a teaspoon of their Abodo Spice Blend

Recipe link: 6-Minute Salmon

10-Minute Sliders with Creamy Ranch Dressing (dairy free)

10-Minute Sliders from BalancedBites.com. Image source: BalancedBites.com

Ingredients: garlic powder, onion powder, sea salt, pepper ground cumin, ground beef, iceberg lettuce, tomato (“optional, omit for nightshade free” – balancedbites.com), red onion, and a recipe for creamy ranch dressing

Recipe link: 10-Minute Sliders

Weight Loss Transformation Resources

If you need help with your weight loss transformation or looking to start strong on your transformation goals, please check out these weight loss transformation resources I’ve created based on my own weight loss success and research:

Weight Loss Transformation Journal + Workbook 

How I IF on Keto Free Guide – 3 things you can do today to improve your weight loss results with intermittent fasting 

How To IF on Keto – successful keto diet meal plan + intermittent fasting schedule + workout + food lists + transformation journal and more 

 

 

Healthy Fats and How to Use Them

For the record, industrial oils are not healthy fats. Canola oil, sunflower oil, vegetable oil, cottonseed oil, peanut oil, and corn oil aren’t good for human consumption and can cause many health challenges as explained in this article.

Below is a list of healthy fats. I’ve used a majority of them so I also have some insight into good ways to use them on regular bases.

If you don’t already use them, consider trying some with a meal a day. Healthy fats are essential to hormone health, the brain, the absorption of vitamins, and also help with maintaining blood sugar, stable energy, and mood.

Coconut Oil

So many mentions of coconut oil out here in these internet streets.

  • Use it for defense against a cold by simply taking 1 tbsp 3x a day
  • Shorten your period by cooking with it and taking 2 to 3 tbsps a day
  • Heal breakouts on the face by wearing it as a mask while you shower
  • Fry eggs and plantain with it. Not together unless you like them like that
  • Add a tbsp to a cup of coffee for an extra boost of energy
  • Oil pull with it by swishing it around in your mouth between 10 to 20 minutes in the morning
  • Rub it on your feet for peeling skin and crusty heels that can be caused by a fungal infection

Organic Lard

Yeah, people don’t usually see this one coming. I L.O.V.E organic lard! I usually find organic lard at the health food stores like Sprouts, the local natural foods co-op, or whole foods.

  • Use it to fry chicken for crispier chicken skin
  • Use it took cook coconut flour pancakes – it only takes a tbsp or 2
  • Get more vitamin D in the winter by using it to cook skillet meals

Beef Tallow

I gather some by cooking grass-fed grown beef and saving the fat in a jar. It has a tasty flavor.

  • Fry eggs and sweet potato hash in a tbsp or two
  • I like adding a few tbsps to tomato sauce I cook in a saucepan I make for squash and paleo lasagna
  • Add some to a small pot of water, pink salt, and seasonings like garlic, pepper, onion, parsley, cayenne, and chives. Let it simmer for a while and sip if you catch a cold or need something warm and soup like
  • Add a bit to cauliflower mash to add some flavor

Pastured Raise Butter

Kerry’s Gold is where it’s at.

  • Fry eggs, pancakes, and kale in butter
  • Melt on a steak or beef burger
  • Add a few tbsps to broccoli or any other vegetable
  • Blend into coffee
  • Make coconut flour butter biscuits by adding a melted tbsp to two tbsps of coconut flour and 1 tbsp of coconut milk; mix with a fork and bake for 10 to 15 minutes

Duck Fat

Duck fat reminds me of my childhood when my great-grandfather used to surprise us with duck. It’s a delicious flavor in my opinion.

  • Can fry eggs, sweet potatoes and plantain with it
  • Sautee vegetables
  • Fry meats in it
  • Melt over vegetables

Olive Oil

Do you really need tips here?

  • Mix a 1/2 a tbsp or less with apple cider vinegar and seasonings of your choice to have over a salad
  • Do not cook olive oil as it burns at lower temperatures than oils mentioned above

Other healthy fats you should check out

  • Avocado
  • Avocado oil and avocado oil mayonnaise – use this oil as a salad dressing also
  • Macadamia nut oil
  • Red Palm Oil
  • MCT Oil – be very, very careful with this one. Too much and it’ll run right through you
  • Ghee
  • Coconut butter

 

How I Make Healthy Eating Simpler

One common idea is how complicated it is to eat healthy. I really do believe this is just another very effective marketing tactic. 

Eating healthy really isn’t as hard, confusing, and complicated as people make it seem. But thanks to years of bad science, high-paid lobbying, and billion-dollar marketing, we’re perceiving what’s obvious and simple as super complicated and hard to figure out. (That’s life though huh? Anyways…)

Here are the rules I’ve learned to implement over the years to make healthy eating more concrete and straightforward in my life. Implement these and I’m sure healthy eating will get super simple for you also. No more confusion. Well, way less of it anyways.

Repeat These Words: “Healthy Eating IS EASY!”

It all starts with how we think, what we believe, and what we’re constantly saying to ourselves.

Telling yourself healthy eating is too hard, you can’t find nothing healthy you like to eat, or, my mom’s personal favorite, “damn, I can’t eat nothing,” will make healthy eating much harder than it is. And you will hold onto and find a thousand reasons as to why you can’t eat healthy.

Cut all of that out by reminding yourself that healthy eating is easy. Also, keep in mind and constantly tell yourself that healthy eating makes you feel way better than eating bull shit. Counter “this is hard” type of thinking with “this is easy” ideas.

Tell yourself things that’ll support your goals including how easy it is to eat healthy.

In working to overcome binge eating, I’ve found I tell myself that I wish I could eat like regular people (whatever that means) or I say it’s not fair that I have to cut out foods I think taste really good.

I’ve started countering these thoughts with reminders of how sick and unhealthy I was because I ate like “regular” people. Or I give thanks for being fortunate enough to have the knowledge of and access to high-quality, nutrient-dense foods. I changed my thinking.

A Simple List of Foods I Do and Don’t Eat  

There’s a simple list of things I don’t eat and know for damn sure are not healthy to eat. There is no if, ands, or buts about them. I know they’re trash, make me feel miserable, and really aren’t worth the “but life is too short” jive. Life is shorter with them.

Then there’s a really simple list of things I do eat. If it was grown or raised humanely, ethically, naturally, with a proper diet, and free of chemicals, I eat it. Sounds complicated, but I ensure you it’s pretty simple. If eating humanely raised seems like a reach for you, then go for real foods period. They don’t have to be organic. Just more real.

The easiest rule to follow when learning to eat healthier and make it simple is to keep your diet real. Only eat real foods of fruits, vegetables, meats, fats, roots, and nuts. Some people still eat rice and beans even. Keep your diet real.

Seriously… Plan Ahead and Cook Ahead

This advice is old as dirt and said in so many ways. Why? I bet it’s because planning ahead really does work. It helped my ass out.

My healthy food used to go bad. I was spending money on groceries and then buying fast-food because I was “too busy” to pack my meals. I was also buying way too much food.

Then I got to making my lists and cooking once a week. Changed. My. Life.

Honestly, if you want to get more time during your days, do as much as you can ahead of time. Rather that’s cooking, washing clothes, writing content, or getting errands done. If you can get those things done once a week instead of once a day, do that.

This saves time, frees up more time, gets things done, and helps you better reach your goals.

Planning ahead makes healthy eating simple because the hard part of choosing and prepping is done. Being too busy or too tired or too confused to eat healthy is hard to do when the food is already made and ready to go besides maybe some heating.

Try My “No” Self-Discipline Challenge

Want to really test yourself and get over your habitual cheating? Try my “No” Self-Discipline Challenge.

Anything that isn’t on the food plan of your choice is a solid “NO.” There is no debating, no “just this once,” and for damn sure no “I’ll do better on Monday.” The answer is always NO. Check out this post for details.

Conclusion

Start by giving yourself a solid affirmation, or a few affirmations if needed, that healthy eating is easy and for you. Thinking and telling yourself healthy eating is hard is truly what makes healthy eating hard. If you’re ready to start eating healthy, tell yourself it’s easy.

Have a simple list of foods you do eat and a simple list of foods you don’t eat. According to what’s healthy for humans, real foods (vegetables, fruits, nuts, seeds, roots, meats, and natural fats) are good to put on your list of foods you do eat. Foods that are heavily processed, fake and toxic don’t belong on your list. Capeesh?

Beat your excuses by planning ahead. Cooking and meal prep once a week is like one of those old-as-time fitness tips. It’s that way because it works. Pay attention.

Lastly, give my “No” Self-Discipline Challenge a try. No matter what, if the food isn’t on your plan, the answer should always be NO. No debating or compromising.

Well, this is how I make eating healthy simple. I pretty much don’t give myself the room I know my cravings will take full advantage of. Beating my bull shit to the punch.

3 simple ways to eat a cleaner diet

This post may contain affiliate links. 

 

How many of you do this? You go to the store looking for a new hair care product and you immediately turn the bottle to read the ingredients? If it’s got any of the no-no ingredients, you put it back on the shelf and move on.

Many of us have become sticklers about what goes on our hair and scalps. I love it! We’ve realized what ingredients are damaging, we’re supporting the products that come correct, and manufacturers are forced to step up and deliver what we’re requesting with our dollars. That’s called consumer power.

But what about what goes into your body? Do you also turn bottles of juice to read the list of ingredients? Avoiding high fructose corn syrup like you avoid mineral oil? There are also chemicals, ingredients, and other additives in our foods that are just as, if not more damaging than the ingredients you avoid putting on your hair.

The first thing I do with a new food product is check the ingredients. People probably think I’m a bit extra because I’ll spend a good couple of minutes reading through ingredients and putting food back as soon as I find a no-no ingredient.

And I’m not talking about avoiding these ingredients for weight loss. Studies have found that these modern, heavily processed foods manipulate our ancient bodies into addiction, diseases, cancers, mental health challenges, and reproductive issues just to name a few. They’re toxic and should be avoided for many more reasons than to watch your figure.

So here are three simple rules to follow if you’re looking to avoid the damaging chemicals also in your food.

Avoid any ingredient you cannot pronounce

Chances are if you can’t pronounce it or it has more than three syllables, you shouldn’t consumer it. It also didn’t come from nature.

Food manufacturers use several ingredients to make their manufactured products more palatable to our bodies and taste buds.

They have to add taste, smell, “vitamins,” minerals, and color as well as maintain consistency and shelf life. All of that just to feed you something devoid of nutrients.

The longer the list of ingredients, the least likely you should eat it

Foods from nature are simple and straight to the point. A long list of weird looking ingredients is likely an indication something strange is going on.

These long lists are dead give-a-ways.

Think about it. What are all those things they have to add? Where did those ingredients come from and did they test them? It’s just too many questions.

Stick with ingredients you can recognize as foods

The easiest way to avoid all these nasty chemicals in your foods is to stick with real foods and real ingredients. Stuff of the earth and by the earth.

This isn’t always easy considering we live in a day and age where these foods are EVERYWHERE and easily accessible. You might find it particularly difficult to avoid processed foods if you have food addiction or binge eating disorder.

Remain patient with yourself and overtime sticking to foods with ingredients that consist of other foods will get easier.

Conclusion

Eating clean doesn’t have to be complicated. It can be easy and does get even easier with practice.

Avoiding long lists of ingredients that don’t look like names of foods, but chemicals of a science lab is a great place to start.

Need some help with tasty clean eating recipes?

Check out these affordable Paleo cookbooks that provide hundreds of clean eating recipes with all real food ingredients.

Paleo Sweets Cookbook 

Paleohacks Cookbook

Paleohacks Breakfast Cookbook 

Pete’ Paleo Eats 

Paleohacks Snacks Cookbooks 

Bone Broth Cookbook

Related Posts