We've all heard that breakfast is the most important meal of the day, and recent studies have now solidified that motto. According to scientists from the University of Missouri, breakfast-skippers tend to weigh more and have other unhealthy habits. But you may be surprised that it wasn't the act of eating breakfast alone that determined the benefit, but what participants ate for breakfast that ultimately proved to be the most important factor. Only individuals who ate high-protein breakfasts reported more satiety and less overeating throughout the day. 

The study, which used magnetic imaging of the brain, concluded that a protein-rich breakfast reduces brain signals that control food desires/cravings, even several hours after breakfast. According to research by Donald Layman, PhD, of the University of Illinois, individuals who start the day with a protein-rich breakfast consume two hundred fewer calories a day than those who chow down on a carb-heavy breakfast like cereal or bagels.

The breakfast of our grandparents, or great-grandparents prior to the explosion of modern packaged foods was free from processed carbs and likely centered on nutritious protein and fat based foods, such as sliced meat, bacon, some eggs, milk and perhaps cheese. Today, most people don't find time to sit down for a proper breakfast. They rely on high-carb, quick and easy options such as bagels, breakfast pockets, breakfast bars, scones, muffins and other assorted refined carbohydrate, insulin-spiking options. We urge you to wake a few minutes earlier to prepare a meal that will gear you up for the rest of your day and ready your child for a positive learning experience.

This is why we prefer our clients not eat cereal at all and opt for more traditional breakfasts – the ones our grandparents used to eat. In our latest book, Micronutrient Miracle, we've got high protein breakfast recipes such as carrot cake pancakes, speedy salmon cakes, and our favorite french onion tart. This recipe below is great for grab and go, and one of our favorite ways to start the day, (of course it's Micronutrient Miracle approved!)

Protein Packed Morning Muffins


  • 5 large pastured eggs
  • ¼ cup organic sour cream (you choose the fat content)
  • Unrefined sea salt and pepper to taste
  • Organic cayenne pepper to taste (Boost metabolism all day long)
  • 2/3 cup freshly chopped or grated organic cheese, or cheese combo of your choice
  • 1/3 organic tomato, chopped
  • 1 clove chopped garlic (Let sit for 10 minutes prior to cooking)
  • 1/3 onion (It’s on the Fab Fourteen, so save money by purchasing nonorganic.)
  • 1/3 cup cooked organic spinach or asparagus
  • 6 slices of pastured bacon


1.     Preheat oven to 325 degrees.

2.     Grease a muffin tin with ghee, coconut oil, butter, or retained and collected fat, or use a nonstick tin. You will use only six of the muffin molds (perhaps seven depending on the bulk of vegetables and bacon).

3.     Brown bacon and chop. Use the remaining bacon fat to cook onion and garlic until onion is translucent.

4.     Beat eggs in small bowl and blend with sour cream, grated cheese, and desired organic seasonings.

5.     Pour egg mixture into six muffin molds until two thirds full, keeping enough room on top for bacon and/or vegetables.

6.     Mix vegetables and bacon in the now empty egg bowl and distribute evenly into the egg mixture.

7.     Bake for approximately 25 minutes or until cooked through. Allow to completely cool before removing from muffin tin.

You can also use this recipe for leftovers. Imagine chopping up your chicken breast with a few broccoli spears and cheddar cheese.  How about the burger no one finished and some blue cheese?  The combinations are endless and you save money while delivering a breakfast fit for a king (even a busy king, or queen, on the run).

Want support and guidance in a small group setting? Learn more about our next VIP coaching group and Micronutrient Miracle Inner Circle HERE.