5-star Fitness

Supercharge your Breakfast: 6 Gluten, Sugar and Dairy-Free Options

Written By admin • 3 min read

If your current go-to breakfast is a bagel and coffee, you can do better! I used to love coffee and a muffin, but figured out that the refined flour in a muffin acts just like sugar in your body. This gives you a burst of energy, then you crash and crave more sugar. Plus the gluten protein in bread, bagels and muffins is hard to digest. Coffee is acidic and it depletes your adrenals. And don’t even get me started on the sugar or artificial sweeteners you may be adding to the coffee! This breakfast sets you up for a day of cravings and jitters.

So what should you have instead?

The most healing breakfast will have protein and healthy fats, and as an added bonus it will be quick and easy to prepare. Here are some gluten, dairy and refined sugar-free options to start your day off right:

1. Protein Smoothie

Here at Premier Fitness Camp we always start the day off with a absolutely delicious breakfast smoothie. Breakfast smoothies are quick to make, and is a good way to pack in a lot of nutrients in one shot. Here are 2 great recipes:

Coconut Bliss Smoothie

1 Sustain packet
4 oz water
4 oz unsweetened almond milk
1⁄2 frozen banana cut into chunks
1 TBS coconut oil
1 TBS shredded unsweetened coconut
4 ice cubes

Add all ingredients into blender and blend till smooth and creamy.

Blueberry Avocado Smoothie


1 Recharge packet
1 cup frozen organic blueberries
1/4 avocado
1 cup coconut water, or 1/2 cup filtered water
and 1/2 cup unsweetened almond milk
Juice of half a lime
4 ice cubes Sweeten to taste with raw honey.

Blend in a blender until smooth and creamy.

2. Sardines, Salmon or Mashed Avocado
on Gluten-Free Toast

If you like salmon or sardines, they are a great source of protein and omega 3 fatty acids. If not, avocado could work instead.


Try some salmon, sardines or mashed avocado on a piece of gluten-free toast (Food for Life brand makes a good gluten-free Brown Rice and Millet bread). You can sprinkle with sea salt and pepper and have some arugula leaves on the side.

3. Veggie Omelet

Use your favorite veggies – such as spinach, mushroom and asparagus. You can have 1/4 avocado on the side, which contains healthy fats and magnesium.

4. Chia Seed Pudding

I love introducing people to chia seeds and the concept of chia seed pudding for breakfast. Chia seeds have omega 3 fatty acids, lots of fiber and calcium. I add them to smoothies all the time and find they help to keep me full for longer. To make pudding, you can take ¼ cup chia seeds and about 2/3 cup water and stir, stir, stir! Then let your concoction sit in the fridge for 10 minutes and it will form a “pudding-like” consistency. You can top with some blueberries, bananas, and shredded coconut for a yummy breakfast. Or, here’s a much fancier chia pudding recipe from Martha Stewart.

5. Gluten-Free Cereals

There’s nothing like a bowl of cereal to bring me back to my childhood! But these days I’ve traded in Honey Nut Cheerios with milk for Crunchy Maple Sunrise by Nature’s Path with almond milk. The ‘flakes, puffs and crispies’ give this an amazing texture, but it does have cane juice so it’s not an everyday breakfast, more of a special treat. And this granola recipe uses amaranth and gluten-free oats and it’s absolutely heavenly. Sprinkle over a smoothie or porridge, or serve with almond milk.

6. Home-made Raw Muesli

This is a perfect cool breakfast for a hot summer morning.
Soaking the mixture in vanilla coconut milk (unsweetened, of course) overnight makes for an absolutely delicious flavor.
8 ounces uncooked rolled oats (choose certified gluten-free oats)
1 cup nut milk (almond or coconut)
1 tbsp unsweetened shredded coconut
2 tbsp chopped walnuts or almonds
2 tbsp ground flaxseeds
2 tbsp sesame seeds
2 tbsp pumpkin seeds
8 ounces fresh berries
1 apple, peeled and grated In a large bowl, mix together the oats, nut milk, shredded coconut, nuts and seeds. Cover and place in the fridge overnight. In the morning, add berries and grated apple.

I hope these ideas get you inspired to start your day with lots of energy and vibrance!

Learn more about Empowering Knowledge
for Healthy Weight Loss >>>

-Kerry Bajaj 

Please email Kerry@bewellbydrfranklipman.com with any questions.

PFC Fitness Camp is a proud to be affiliated with renowned physician Dr. Frank Lipman and the Eleven Eleven Wellness center in New York City. Kerry Bajaj is a Certified Health Coach at the Eleven Eleven Wellness Center. She works one-on-one with patients to create healing plans based on nutrient-dense whole foods. We hope that you will enjoy this informative breakfast tip from her!


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