Quick Summary: Tim Ferriss’s Rule #2 is “Eat the same few meals over and over again.” Here are fast, repeatable options for breakfast that require minimal thinking and keep you compliant without cooking fatigue.
Jump to: Quick Breakfast Ideas | How to Cook Eggs | Weekend Breakfast Ideas | Lunch or Snack Ideas | FAQ
There are all kinds of fantastic meals one could make and still be true to a slow-carb Diet, but there is a reason that Tim Ferriss developed Rule #2: “Eat the same few meals over and over again.”
It has to do with lifestyle. He tells you not to fool yourself that you will cook all the time…because you won’t. These quick slow-carb ideas for breakfast will get you through the times when you aren’t feeling it.
I am as hard-pressed for time as anyone and I just can’t find the time or energy to be creative 24/7. However, I have found a few “fast food” tricks that have worked for me for those meals where you just don’t want to think about it.
Here are a few tips that have made my life on the slow-carb diet easier:
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Quick Slow-Carb Ideas for Breakfast
I am sold on Ferriss’ high protein centerpiece of each meal, particularly the “first meal” (for some this would be breakfast).
Early on this was the biggest (and most effective) change for me, as my pre-slow-carb-diet breakfast consisted of coffee and cookies…a lot of cookies (sometimes muffins).
Here are my favorite tips for fast, easy breakfasts:
- First up, if you are doing intermittent fasting and skipping breakfast altogether, add some cinnamon and heavy whipping cream to your coffee. The cream keeps you satiated longer without adding carbs (some call this bullet-proof coffee). Re cinnamon: no more than 1 tsp a day, as cinnamon is blood thinner.
- Leftovers: Make enough dinner proteins that you have some left for breakfast the next day. It’s easy to reheat something in the microwave while you are still waking up, and if you make a good dinner, it is going to taste good the second time around.
- Protein Smoothies: I only have a protein drink if I am going to work out that morning and I’m tired of eggs. I prefer my homemade protein smoothie because I control the carbs and sugar. Most commercial protein drinks have quite a few carbohydrates and/or sugars in them. Read the labels carefully and look for one that is a “whey isolate”.
- Scrambled eggs are the most versatile protein you can make, and once you get the technique down they take all of 2-3 minutes to make (see tips on eggs below).
Tips for Making Eggs
Tip #1: The Pan and the Oil. Put a non-stick pan (cast iron is good if well seasoned) on the burner, add a little olive oil, and turn the burner onto LOW, allowing the pan to warm up for a minute or so.
Cast iron is good because even though it may not heat evenly at first, once it is warmed it retains the heat in an even pattern. Eggs do stick to cast iron pans, so I usually add olive oil to the pan for easy cleanup.
Tip #2: Use fresh, organic eggs if at all possible. While the pan is warming up, crack 3-4 eggs into a bowl and beat slightly with a whisk.
Tip #3: Have your favorite seasonings or seasoning blends handy and add them at this point. This is how you can vary the taste with a minimum of effort. My favorite is chipotle salt, but if I have the time I might add chopped scallions or ginger, peppers, prosciutto, any fresh herbs like tarragon or thyme, etc.
Tip #4: The Texture. Pour the whisked eggs into the warmed pan and use a “rubber spatula” or a non-metal pancake turner to turn the eggs. Do not mess with them by vigorously chopping them up or stirring them around in the pan!! Just turn them over a couple of times, making a few slices through them to break them up. Do not overcook!
Did you know? The French have a phrase for the perfect texture of scrambled eggs…”snotty”. My husband thought this term was fairly unappetizing, but it does the trick for describing when they are done. Soft, fluffy, spicy, & “snotty” = done!
Slow Carb Breakfasts for the Weekend
If you want to change up your breakfast routine, try some of these creative breakfast ideas. They may take a little more time but are well worth the effort:
Note: After a month of high-protein breakfasts, I saw my energy level increase dramatically, which was enough of a reason to stick with the diet in the early days.
Ideas for Slow Carb Lunches or Snacks
Take a look at this post for more ideas and recipes for Slow and Low-Carb lunches.
This post will give you more ideas and recipes for Slow and Low-Carb snacks.
FAQ
Focus on other proteins: leftover meat, protein smoothies, or compliant breakfast sausages. You don’t have to eat eggs; they’re just the most convenient option.
If you’re doing intermittent fasting, yes. Many people on slow-carb find they’re not hungry in the morning after the first few weeks. Coffee with a little fat (butter, MCT oil) can hold you until lunch.
Change the seasonings daily. Chipotle salt, Italian herbs, curry powder, everything bagel seasoning, fresh chives. The base is the same; the flavor profile changes.
Look for whey isolate with minimal added ingredients. Check the carb and sugar counts on the label. Many “protein” products are loaded with fillers.
Interested in the Slow Carb Diet? Check out this comprehensive E-Guide on Fat Loss through a Slow Carb Diet.
Good tips on getting more protein and less carbs. Can’t wait to try them out for breakfast.
I love this diet but it’s a lot to keep track of. I ended up buying the Slow Carb Diet Tools & Recipes app for my iPhone.
I’m always confused by how eggs meet the 30g requirement. An egg has about 6-8g of protein, meaning I’d have to eat at least four or five eggs each morning to meet the goal. What am I missing?
Techsavvywriter – I interpreted the 30 gram suggestion a little differently. I think Tim Ferris was saying if you opt for the protein powder drink for your breakfast, make sure it is one that has 30 grams of protein, as they vary widely in carbs and protein. I think the basic idea of the diet is to start your day with protein and try and make that one of your bigger meals of protein. I used to use the protein powder, but now I just make 3-4 eggs and call it good. I think one of the nicer things about this diet is that you don’t count calories and you don’t need to get too wrapped up in monitoring protocols. Just follow the 5 basic rules and you’re good (or even simpler – eat a lot of protein and vegetables, stay away from white & processed food, and keep fruit to the cheat days)