What to eat for breakfast on the Zone or Paleo diets [Paleo Recipes]

09 Jan

I reckon this must be the most asked question/ greatest source of stress for people making their first foray into either the Zone or Paleo diets.

Now that bread, oats, Weetabix and Sugar Puffs (mmm…Sugar Puffs) are off the table, what on earth can you eat for breakfast? Consider these ideas…

Egg-based breakfasts

Scrambled eggs with butter
2-4 eggs either with or without yolks depending on your preference

Melt a generous dollop of butter in the pan, add eggs and stir until as solid/wet as you like. Add smoked salmon if you are feeling posh. Serve with half a sliced avocado if you need to ramp up your fat intake.

‘Spanish’ Omelette
Same as scrambled eggs above, but after you add the eggs to the pan chuck in various finely chopped vegetables (onions, peppers, etc.) and DON’T stir.

Bonus meal: Eggy Muffins
Exactly the same as above except mix all ingredients together, pour into muffin cases and bake in the oven for 15-20 mins. Great for making the evening before and storing the fridge.

Heat a pan with oil and chuck in a variety of vegetables, stir fry them until al dente. I like to chuck in another form of protein at this point (salmon, chicken, etc.) and continue to fry until nearly cooked. At the last minute toss in 2-3 eggs and stir like crazy until you have scrambled the eggs. If you are feeling adventurous, I like to add a dusting of paprika, ground black pepper and parsley to the mix.

In short, anything + eggs = frittata.

Bacon and eggs
I don’t really need to explain this, do I?

Paleo Pancakes
3 eggs
3 tablespoons butter or coconut oil, melted (plus extra butter or coconut oil for cooking the pancakes)
3 tablespoons coconut milk or whole milk
1 1/2 teaspoons honey
1/4 teaspoon sea salt
3 tablespoons coconut flour or almond flour or a mix of both (which is very yummy)
1/2 teaspoon baking powder

Whisk everything together in a pouring jug. Heat pan and pour in a little at a time (these pancakes need to be a little smaller than the normal type). Make pancakes! Toss some berries into the mix if you need to ramp up your carbs.

Other breakfast alternatives

Paleo porridge
1 cup of almond flour
1 cup of water
1 apple, cored
1 teaspoon of cinammon

Put everything in a blender, and, erm, blend? Pour contents into a small pan and heat on the cooker until hot. Enjoy!

Quick tuna salad
2 tins of canned tuna (in brine or spring water, not oil)
1 small onion, chopped
1 tablespoon jalepeno peppers
1 large tomato, deseeded and chopped
2 teaspoons of mixed herbs or parsley or oregano, or pretty much anything green
As much mayonnaise you feel appropriate

Put everything in a bowl. Mix. Serve on lettuce leaves.

Last night’s leftovers
Last night’s leftovers. Seriously. Unless it was curry.

Other ideas? Let us know in the comments!

Banner image from The Paleo Table, an excellent source of simple and quick to make recipes.

14 thoughts on “What to eat for breakfast on the Zone or Paleo diets [Paleo Recipes]

  1. A paleo breakfast is a wonderful thing. Who wouldn’t choose soft-boiled eggs with asparagus for soldiers over a bowl of weetabix?

    Also, I know I might be in the minority, here but curry is one of my favourite things to eat for breakfast. Yum!

  2. Ditto sophia on curry for breakfast!

    Also, I am not a big fan of egg so I am always keen to find egg-free breakfast alternatives. I have discovered the “Debbie & Andrew” brand of sausages, wheat and gluten free! Just pork, salt and herbs. Yay! Add in some mushrooms and grilled toms and i’m a happy bunny!

  3. kates also like, or tolerates, curry for breakfast. In fact it wouldn’t surprise me if “last nights left overs” could form the basis of a “get downable” breakfast.

    Just a point, if you are zoning, or going paleo, You probably need some type of carb in your breakfast. Amelia’s grilled mushrooms and Toms sounds nice

  4. Hi, want to pick your brains on flour subsitutes for thickening sauces etc.

    One area that i’m struggling wiht is that I eat a lot of things that involve gravy. I would normally use flour or corn flour to thicken. In my internet research for alternative the following came up;

    Vegetable gums, namely Xanthan gum.
    Coconut flour
    Thicken/Thin not starch brand substitute (not really sure what this is)(http://www.expertfoods.com/package_notStarch.php)

    Has any one every used any of the above? Any thoughts on which would the paleo dieter better?

    1. I have tended to use Arrowroot powder (http://www.google.co.uk/products?q=arrowroot) for my sauce thickening needs. Works just like cornflour (dissolve in water first), but seems to be even more effective i.e. you don’t need much to make any sauce thicker.

      For the record, I didn’t find that either almond or coconut flour worked to thicken sauces in any appreciable way.

  5. hey amelia

    back in 2004, when my dad went all atkins crazy we had xantham gum in the house. if I remember correctly, it wasn’t too different in texture from bisto or other powdered sauces… it could get a bit jelly like when chilled if you know what I mean.

    I would advocate for a good old fashioned reduction – simmer roast drippings (with fat skimmed off), maybe a teaspoon of tomato puree, mustard, or wine (not sure thats paleo/zone friendly) with a bit of stock. let it bowl its socks off. it still wont’ get super thick, but it’ll pack a flavour punch and keep the ‘processed’ factor down.

  6. Cheers gang will check out arrowroot. Don’t have the patience for old fashioned reduction and I tried egg white in my gravy yesterday and was not loving the streaks.

  7. Guys,

    Talking yesterday in the gym and some of the ingrediants seem to be difficult to find (took Kirsty 2-3 days to find almond flower before she discovered a shop next door to her had it). Could yee point us in the direction of places that stock the less easy to find stuff like arrowroot.

  8. Ground Almonds….there really cheap i got mine from a little store called the Green Shop on Hoxton street next to my flat, they have loads of unusual things too….arrow root too 🙂

    1. You can pick up ground almonds (almond flour) from loads of places. All the major supermarkets and Co-op have it. Another solution is to buy a 1kg bag of almonds (£7) and pop them in a food processor to make your own on the cheap! Be careful though: leave them on too long and you’ll have almond butter!

      You should be able to pick up Arrowroot at most “health food” (!) stores. I bought mine in Greenlands Health Food Shop in Greenwich market. I’m pretty sure that Wholefoods Markets carry it as well.

      Coconut flour (often called coconut powder) is slightly harder to find. I tend to look at Indian/West Indian/South Asian food stores for mine. In reality it is just finely ground coconut flesh.

      Coconut milk you should be able to find in most places. Note: it comes in tins, not bottles!

  9. You can buy Arrowroot in Waitrose and also Tesco, usually in the baking section.

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