Embracing the wisdom of a Proper Human Diet means starting each day with a robust, healthy, nourishing breakfast.
A diet rich in animal proteins and fats is not just a lifestyle choice; it’s a return to what some experts argue is the natural way for humans to eat.
This week-long breakfast guide is curated to keep you in line with that philosophy, providing you with meals that are not only delicious but also designed to optimize health and vitality.
If you’re new to the concept of the Proper Human Diet and looking for a way to dive in, be sure to read our beginner’s guide, which includes a comprehensive seven-day meal plan to get you started on the right track.
7-Day Nourishing Breakfast Ideas
Kickstart your morning with these delicious and nutritious breakfast ideas that will keep you energized and satisfied all day long.
Monday: The Mighty Steak and Eggs
Begin your week with the king of breakfasts: a perfectly cooked steak beside a duo of eggs.
- Ingredients:
- 1 medium-sized steak (choose your favorite cut, such as ribeye or sirloin)
- 2 large eggs
- Salt and pepper to taste
- 1 tablespoon of cooking oil or butter
- Optional: fresh herbs like parsley or chives for garnish
Start by heating a skillet over medium-high heat and add the cooking oil or butter, allowing it to warm up nicely.
Season the steak with a good pinch of salt and pepper on both sides while the pan gets hot.
Lay the steak in the skillet and let it cook for 3-4 minutes on each side or until it’s done to your liking.
A medium-rare doneness is usually achieved within this time frame, but feel free to adjust according to your preference.
Once your steak is beautifully seared and rested, reduce the heat to medium and crack the eggs into the pan. If the skillet looks dry, add a bit more oil or butter to prevent sticking.
Fry the eggs to your desired consistency—over-easy, over-medium, or over-hard—whatever your heart desires.
To serve, slice the rested steak against the grain into hearty strips and arrange them on a plate alongside your perfectly cooked eggs.
Garnish with a sprinkle of fresh herbs, if you wish, for a touch of freshness and extra flavor.
There you have it, a breakfast fit for a champion — the mighty steak and eggs, a meal that’s not only hearty and fulfilling but aligns with the nourishing principles of a Proper Human Diet.
This powerhouse combo delivers high-quality protein and essential fats, providing the energy needed to tackle a busy Monday.
Sear your steak to your preferred doneness and pair it with eggs, cooked any style, to personalize this breakfast of champions.
Tuesday: Feta Cheese Omelet
Transform your Tuesday with a feta cheese omelet, rich in protein and packed with the creamy, tangy goodness of feta.
- Ingredients:
- 3 large eggs
- 1/4 cup crumbled feta cheese
- 1 tablespoon olive oil or butter
- Salt and pepper to taste
- Optional: Diced tomatoes, spinach, or olives for added flavor
Begin by heating the olive oil or butter in a non-stick skillet over a medium flame, ensuring the pan is well-coated. In a bowl, whisk together the eggs with a pinch of salt and pepper until they are light and airy.
Pour this mixture into the skillet, allowing it to settle for a few moments before gently pulling the edges towards the center, letting the uncooked eggs flow to the edges.
Once the omelet begins to set but is still slightly runny on top, sprinkle the feta cheese evenly over one half.
Here, you can also add diced tomatoes, spinach, or olives if you wish to include additional flavors and textures.
With a careful flip, fold the other half of the omelet over the cheese and fillings, creating that classic, fluffy half-moon shape.
Allow the omelet to cook for a minute more until the feta warms and begins to melt into the eggs, infusing them with its tangy flavor. Once cooked to your liking, transfer the omelet onto a plate.
Serve this delectable feta cheese omelet warm, with an optional drizzle of olive oil or an extra crumble of feta cheese on top for good measure.
It’s a breakfast that not only starts your day with a Mediterranean flair but also adheres to a satisfying, well-balanced, Proper Human Diet. Enjoy your morning with this simple yet elegant meal!
Wednesday: Kefir and Over-Medium Eggs
Midweek, your gut health calls for attention, and what better way to answer than with kefir?
This fermented milk drink, alongside two perfectly cooked over-medium eggs, provides a balance of probiotics, protein, and fats.
- Ingredients:
- 2 large eggs
- 1 cup of plain kefir
- 1 tablespoon of cooking oil or butter
- Salt and pepper to taste
- Optional: Fresh herbs or a sprinkle of paprika for garnish
In a well-heated skillet, add the oil or butter, swirling to coat the pan as it melts.
Crack the eggs into the skillet, seasoning them with a dash of salt and pepper.
Let the eggs sizzle gently, cooking until the whites are set but the yolks are still a bit runny.
Carefully flip each egg over, cooking for an additional minute or so, just until the yolk thickens slightly but remains somewhat fluid, achieving that perfect over-medium consistency.
While the eggs are cooking, pour yourself a glass of refreshing kefir.
This fermented milk drink is not only tangy and delicious, but it’s packed with beneficial probiotics, making it a superb addition to your nutrient-dense breakfast.
To serve, slide the over-medium eggs onto a plate, adding a touch of refinement with a sprinkle of fresh herbs or paprika if desired.
Accompany this with your glass of kefir, and you have a breakfast that is both balanced and gut-friendly.
This combination of kefir and over-medium eggs offers a breakfast experience that’s uncomplicated yet rich in proteins and probiotics, aligning seamlessly with the tenets of a Proper Human Diet.
It’s a meal that’s both nourishing and grounding, perfect for starting your day with intention and health in mind. Enjoy this delightful pairing with the confidence that you’re fueling your body well.
Thursday: Poached Eggs with Crisp Bacon
Approach Thursday with a touch of elegance: poached eggs paired with crisp bacon strips.
The poached eggs are a gentle nod to the sophistication of your dietary choices, while the bacon adds that necessary, satisfying crunch.
- Ingredients:
- 2 large eggs
- 4 slices of bacon
- Salt and pepper to taste
- Optional: Chopped chives or parsley for garnish
Warm a non-stick skillet over medium heat and lay the bacon slices in the pan.
Cook them until they reach your desired level of crispness, then transfer them to a paper towel-lined plate to drain off any excess grease.
For the poached eggs, bring a pot of water to a gentle simmer, not a boil.
Add a pinch of salt. Crack each egg into a small bowl or cup and gently slide them into the simmering water one at a time.
Allow the eggs to cook undisturbed for about 3 to 4 minutes or until the whites are set and the yolks remain soft.
While the eggs are poaching, arrange the crispy bacon on a serving plate.
With a slotted spoon, carefully lift the poached eggs from the water, allowing any excess to drip off, and place them atop the bacon.
Season with salt and pepper to taste, and if you like, sprinkle some chopped chives or parsley over the top for a burst of color and flavor.
This Poached Eggs with Crisp Bacon recipe brings together the soft, delicate texture of poached eggs with the satisfying crunch of bacon, creating a breakfast that’s as delightful to eat as it is simple to prepare.
It’s a meal that adheres to the wholesome simplicity of a Proper Human Diet, providing a morning boost with high-quality proteins and a rich palate of flavors.
Enjoy this timeless combination as you set the stage for a productive day ahead.
Friday: Chicken Livers and Scrambled Eggs
Friday’s fare is a nutrient-dense marvel: chicken livers meet scrambled eggs.
Chicken livers, a celebrated superfood, are an exceptional source of vitamins and minerals.
- Ingredients:
- 1/2 pound of chicken livers, cleaned and trimmed
- 4 large eggs
- 2 tablespoons of butter or cooking oil
- Salt and pepper to taste
- Optional: A dash of garlic powder or fresh herbs for extra flavor
Begin by heating one tablespoon of butter or oil in a skillet over medium heat.
Add the chicken livers and cook them for about 2 to 3 minutes on each side until they are browned on the outside but still pink inside.
Sprinkle with salt, pepper, and a dash of garlic powder if using. Remove the livers from the skillet and keep them warm.
In the same skillet, add the remaining butter or oil. Beat the eggs with a pinch of salt and pepper, then pour them into the skillet.
Cook the eggs on low heat, stirring constantly until they form soft, creamy curds.
Slice the cooked chicken livers into bite-sized pieces and gently fold them into the scrambled eggs, being careful not to overmix and keep the livers’ integrity.
Transfer the chicken livers and scrambled eggs onto a warm plate. If desired, garnish with a sprinkle of fresh herbs such as parsley or chives to brighten up the dish.
This Chicken Livers and Scrambled Eggs recipe offers a rich and nutritious start to your day, combining the robust flavors of the liver with the comforting familiarity of scrambled eggs.
It’s a fulfilling breakfast choice that aligns with the nutrient-dense approach of a Proper Human Diet, perfect for those looking to fuel their body with high-quality protein and essential nutrients.
Enjoy this hearty and flavorful meal as you nourish your body with every bite.
Saturday: Classic Bacon and Eggs
- Ingredients:
- 4 slices of thick-cut bacon
- 2 large eggs
- Salt and pepper to taste
- Optional: Chopped parsley or chives for garnish
Heat a frying pan over medium-high heat and place the bacon slices in the pan.
Cook them until they are as crisp or chewy as you prefer, usually about 4 to 5 minutes per side, depending on the thickness.
Once done, transfer the bacon to a plate lined with paper towels to absorb excess grease.
Lower the heat to medium, and in the same pan, using the bacon fat for flavor, crack the eggs into the pan.
For sunny-side up, let the eggs cook until the whites are set, but the yolks are still runny, about 2 to 3 minutes.
For over-easy or over-medium eggs, flip them over after the whites are set and cook to your desired yolk consistency.
Season the eggs with salt and pepper, and plate them with the crispy bacon. If you’d like, add a sprinkle of chopped parsley or chives for a fresh touch.
This Classic Bacon and Eggs recipe epitomizes a straightforward, high-quality breakfast that’s in line with the Proper Human Diet philosophy.
It combines the satisfying savor of bacon with the nutrient-rich simplicity of eggs, creating a timeless breakfast staple that’s both delicious and nourishing.
It’s the kind of meal that offers a solid foundation for your day, ensuring you’re well-fueled for whatever lies ahead. Enjoy this traditional breakfast favorite that never goes out of style.
Sunday: Chicken and Feta Omelet
- Ingredients:
- 3 large eggs
- 1/2 cup cooked, diced chicken breast
- 1/4 cup crumbled feta cheese
- 1 tablespoon olive oil or butter
- Salt and pepper to taste
- Optional: Diced vegetables such as bell peppers, onions, or spinach
In a bowl, whisk the eggs with a pinch of salt and pepper until they are thoroughly beaten and airy.
If you’re including vegetables, sauté them first in a non-stick skillet with olive oil or butter until they are just tender.
Pour the beaten eggs over the sautéed vegetables (if using) or into the empty skillet, allowing the eggs to spread out and form an even layer.
Cook over medium heat until the edges begin to set and the bottom is lightly golden.
Sprinkle the diced chicken and crumbled feta cheese evenly over one-half of the omelet.
Once the egg is nearly set but still slightly runny on top, use a spatula to carefully fold the other half of the omelet over the filling.
Let the omelet cook for an additional minute to ensure the filling is warmed through and the feta begins to melt slightly, binding the ingredients together.
Serve the Chicken and Feta Omelet hot in the skillet. This omelet, hearty with protein-rich chicken and tangy feta, is an excellent way to align with the Proper Human Diet principles, focusing on nutrient density and satisfying flavors.
It’s a breakfast that will keep you full and energized throughout the morning.
Enjoy the robust combination of lean chicken and flavorful cheese wrapped in a tender, fluffy egg — a truly fulfilling start to your day!
Conclusion
These breakfasts are more than just meals; they are affirmations of a lifestyle choice that prioritizes nutrient density and honors the natural eating patterns of our ancestors.
By indulging in these rich, protein-packed breakfasts, you set the tone for a day fueled by quality ingredients that align perfectly with the principles of a Proper Human Diet.
Remember, eating well is not just about following trends; it’s about making choices that resonate with your body’s intrinsic needs.
Here’s to a week of breakfasts that not only taste fantastic but also reaffirm your commitment to living well.
For those interested in understanding the philosophy behind these breakfast options, Dr. Ken Berry’s insights provide a wealth of knowledge.
Explore the ancestral approach to optimal health with our detailed article on Dr. Ken Berry’s Proper Human Diet for a deeper dive into the principles that guide these meal choices.
