Day 15-Breakfast By the Plate

Welcome to Day 15!

Landing on the Moon took you a few tries. You wanted it to be perfect, but your ship didn’t land quite right. No catastrophes or anything. Just had to re-try the landing, and then you got it right. You got frustrated and thought you should have tried harder, but your Mission Commander said that that was normal . No one gets it perfectly right the first time.

Welcome to the Mission Freedom Moon Training Center!


You've been working on your Plate habit for a few days now, and you'll continue to work on this same habit this coming week.

Habit Prototype

I call the first draft of a new habit—The Prototype—because the first week you find out what all the obstacles are. You never get it eactly right at first. You may need to tweak things. Then, the second week seems to go a lot more smoothly.

So, use this week to continue to practice this habit, and start noticing the benefits of eating according to the plate.

You probably have some questions about how to eat in other situations besides just lunch and dinner. So, that's what we'll talk about this week: how to eat when it comes to breakfast, snacks, beverages, and your plate size. 

There won't be a new habit to add this week. You will work with your coach on developing your Personal Meal Plan and continuing to work on your Plate Habit.

What to Eat for Breakfast

Today we'll be talking about all things breakfast. When it comes to breakfast, you can certainly follow the standard plate recommendation of 1/2 plate veggies, 1/4 plate protein, and 1/4 plate carbs.

But not everyone in America finds vegetables easy to prepare, eat, or digest in the morning. So, I like to give you options with several different breakfast plate templates to choose from.

No matter what breakfast plate template you follow, be sure to prioritize protein and fiber (while minimizing flour and sugar). Protein and fiber are the keys to feeling full and preventing blood sugar crashes later in the morning. 

Breakfast has been called the "most important meal of the day" because breakfast can set-up your energy and cravings (or lack of them) for the remainder of the day. 

Eat too lightly in the morning, and you may find yourself continually snacking in the afternoon. Eat too decadently in the AM, and you may find yourself snoozing by 10:00AM and craving sweets for a quick pick-me-up.

Use 3 of the 4 Quarters for Breakfast

For breakfast, get creative and use a modified version of the Four Quarter Plate. Choose any three of the four quarters (except always include protein) to make a breakfast that will be filling--but not too filling.

No matter how you eat at breakfast, make sure that you always get some protein at breakfast. Protein is important to help satiety, keeps cravings low, help lose fat instead of muscle, and costs more calories to metabolize than carbs or fat. 

My favorite breakfast protein ideas are eggs, turkey sausage, cottage cheese, Greek yogurt, and protein powder/ shakes.

Breakfast Template Combos

For the breakfast plate template, you're going to choose three of the four sections, being sure to always have some protein. That means you could have a menu combination of

  • Protein, Vegetable, and Starch 

  • Fruit, Protein, and Vegetable

  • Fruit, Protein, and Starch

Protein, Vegetable, and Starch

If you eat breakfast according to the traditional RHH meal template (protein, vegetable, and starch), there are three ways that people like to get veggies in:

  1. Smoothies--add greens or other veggies into a smoothie. Check out Pinterest for lots of smoothie ideas.

  2. Eggs--serve eggs on top of roasted or sauteed veggies. Add lots of veggies to an omelet.

  3. Leftovers--Who said you can't have dinner for breakfast? Just be sure to cut down your portions to keep it light enough to fuel your day.

Then add a starch like a whole grain piece of bread, quinoa, or sweet potatoes.

Protein, Vegetable, and Fruit

For this option, you can choose any of the menu items, and substitute a side of fruit for the starch.

Protein, Fruit, and Starch or just Protein and Fruit

What should you do if veggies aren't your breakfast thing? Try subbing fruit for veggies. Here's where a Greek yogurt parfait becomes a great option or cottage cheese with fruit.


What about traditional breakfast foods like cereal? 

Be sure to get some additional protein than what is found in milk or try a milk like Fair Life that is higher in protein and lower in carbs. Then choose a cereal according to the 5-5-10 rule. The cereal should have at least 5 grams of fiber, at least 5 grams of protein, and no more than 10 grams of sugar.

Then, add some fruit for added fiber and satiety.


Oatmeal is a great food to fill you up, but choose less ground-up versions. Steel cut or Old fashioned oatmeal will keep your blood sugar more stable, keep you full, and prevent cravings better than instant or quick cook versions

Think about adding some protein powder/ shake to it while you cook it and then top it with fruit. I personally add collagen powder to mine. Use a natural sweetener like truvia or stevia to sweeten it.

Be a Scientist

Remember to Be a Scientist as you experiment with different breakfast foods and different plate combos, to figure out which breakfast foods energize you without a crash, fill you up, and help you control your appetite, get healthy, and lose weight.


The Lesson



breakfast by the plate

So you've been practicing with your personalized habit around the plate. I know by now you're starting to get some questions.

What do I do about this?

What happens with this?

Well, that's what we're going to focus on today. You're going to keep on doing your personalized habit, but we're going to talk about some of the things that might come up—some of those things that you have questions about.

So the first one that a lot of people have questions about is—breakfast.

What do I do about breakfast?

Most people here in America are not so used to eating vegetables with their breakfast. The idea of half a plate of vegetables at breakfast is a little bit overwhelming, so I have a few things that you can do to mix things up a little bit and make breakfast a little bit more palatable.

Veggies for Breakfast?

Now, can you eat vegetables at breakfast? 

Of course. There's two ways that my clients find it really easy to do. The first thing that they do is they might try a smoothie. Smoothies are a great way to hide a lot of vegetables. So Kale, spinach, greens, those are really easy to put in. If you've ever heard of green smoothies, you know what I'm talking about. The other thing people can do is put some cooked vegetables in. If you have some frozen vegetables, those work really great, but you want to make sure you have a really good blender to get those all nice and pureed.

Now another thing people like to do is they'd like to add some vegetables to eggs. So if you have some roasted vegetables from the night before or you want to saute some vegetables, put eggs on top or put them inside an omelet, that's another great way to do the plate at breakfast. 

Other Breakfast Options

But those of you who aren't fans of vegetables at breakfast, what do you do?

Well, I like to use the four quarters plate, the one that we use for our kids or for those people who are healthy weights. Now I like to use three out of the four quarters. You can just kind of pick and choose which ones you want to use.

Your breakfast template options are

  • fruit, protein, starch

  • vegetable, protein, starch

  • fruit, starch, vegetable

Just pick your favorites. But, don’t forget to experiment.

So make it about a three quarters plate with a quarter of each of those different things.

Personalize what works for you, and you'll have a breakfast that you'll love and will help you to lose weight. And, stay full at the same time.