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When you first crack open The Wild Diet book, you might notice the breakfast spread. It’s a scrumptious feast featuring blueberry muffins, bacon, eggs, potatoes, and steak!
Yes, this can be your breakfast on The Wild Diet! Here’s how these indulgent foods fit into your fat-loss plan.
Kurt shed 87 pounds and 22% percentage points body fat on ABC’s My Diet is Better Than Yours, and intermittent fasting was one of his weight-loss tools. That means he’d drink a cup of fatty coffee in the morning and not eat again until the late afternoon, keeping his body in fat-burning mode (ketosis).
I refer to my nutrient-timing strategy as “fasting and feasting.” Most days, I wait to have my first meal until noon or even 3pm (while enjoying a morning Fatty Coffee or Bone Broth). But that doesn’t mean I give up the glory of a hearty breakfast feast.
On the weekends, Alyson and I usually enjoy a hearty Wild breakfast. And if we’re being honest, it’s probably better described as a “brunch.”
Our favorites? Green plantain pancakes with coconut oil (or pastured butter), veggie-and-cheese-filled omelets, or a Green Monster Frittata with bruschetta topping. Sometimes, especially if we’re entertaining, we make a big breakfast feast so everyone can sample a little bit of our favorite foods.
So here is one of our go-to weekend breakfast feasts when we have company. Packed with protein, fresh vegetables, and quality starches that help replenish your muscles and glycogen stores with a carb-refeed.
Yes, this can be your breakfast on The Wild Diet! Here’s how to get the party started…
WILD BLUEBERRY MUFFINS
- ½ cup coconut flour
- ½ cup blanched almond flour
- ½ teaspoon baking soda
- ½ teaspoon baking powder
- Pinch sea salt
- 1 cup cashew butter
- 3 large eggs
- ⅓ cup raw honey
- 4 tablespoons grass-fed butter, melted
- 1 teaspoon vanilla extract
- 1 cup fresh blueberries (or frozen, thawed and drained)
- coconut milk or heavy cream, if needed (optional)
- Preheat oven to 350°F. Line a standard muffin tin with paper liners.
- In a medium bowl, sift together coconut flour, almond flour, baking soda, baking powder, and salt.
- In a mixing bowl with whisk attachment, beat together cashew butter, eggs, honey, melted butter, and vanilla.
- Slowly beat dry ingredients into wet ingredients, adding a bit of coconut milk or heavy cream if needed to create a wet batter.
- Stir in blueberries.
- Pour equally into twelve muffin cups and bake in preheated oven for 35 - 45 minutes, or until a toothpick inserted in center comes out clean.
- Enjoy with grass-fed butter on top.
BALSAMIC ROASTED SWEET POTATOES (WILD DIET PG. 231)
- 2 large sweet potatoes
- 2 tablespoons coconut oil
- 1 tablespoon balsamic vinegar
- Preheat the oven to 400°F.
- Peel the sweet potatoes and cut into 1-inch cubes.
- Rinse the potato cubes under cold water, drain well.
- Melt the coconut oil in a small saucepan over low heat.
- Toss the potato cubes with the melted coconut oil and spread in an even layer on a rimmed baking sheet. Bake until the potatoes darken in color and start to get tender, about 15 minutes.
- Sprinkle with balsamic vinegar, turn to coat, and bake for 5 to 10 minutes more, until tender and starting to caramelize. Serve immediately.
PERFECT BACON & SUNNY SIDE UP EGGS
- 1 to 2 slices per person pasture-raised pork bacon
- 2 eggs per person
- 1 teaspoon grass-fed butter per egg
- Preheat the oven to 400°F.
- Line a rimmed baking sheet with aluminum foil, slightly crinkled (or use a wire baking rack).
- Lay the bacon slices in an even layer, ½ inch apart, on the foil-lined sheet.
- Bake for 12 to 15 minutes, or until the bacon is crisp. Transfer to a paper towel–lined plate to drain.
- To cook the eggs: Heat butter in a large pan or cast iron skillet over medium heat.
- Gently crack the eggs into the butter, leaving a good inch in between each egg.
- Once the white starts to set (a minute or two), gently spoon some of the butter over the top of the egg whites only. Continue to cook until whites are set and yolk is still orange, about 1 minute or so.
- Remove to the plate, salt and pepper and serve.
SLICED PAN-SEARED STEAK
- 1 ½ - 2 pound grass-fed New York Strip Steak (room temperature)
- 1 tablespoon grass-fed beef tallow (can sub coconut oil, butter or avocado oil)
- 1 teaspoon sea salt
- 1 teaspoon coarse black pepper
- 1 tablespoon grass-fed butter
- Preheat oven to 400℉.
- Heat the oil in a heavy cast iron skillet (or oven safe skillet) over medium-high heat until sizzling.
- Season the steak evenly on both sides with salt and pepper.
- Sear steak 5 - 7 minutes on each side, until brown and starting to crisp. Using tongs, rotate the steak to sear all sides.
- Transfer skillet to preheated oven and bake 5 - 10 minutes until desired doneness.
- Remove to a plate, place butter on top and cover loosely with foil to rest for 5 minutes. Slice and serve.
TOMATO FETA SALAD
- ½ cup cherry tomatoes, halved
- ¼ cup fresh basil leaves
- 1 cup baby spinach leaves
- 2 ounces sheep's milk feta cheese, crumbled or cubed
- Drizzle of extra virgin olive oil
- Juice of ¼ lemon
- Salt and cracked black pepper
- Toss all ingredients together in a salad bowl. Serve immediately.
What’s your favorite Wild breakfast? Share in the comments below and post a picture of your breakfast on Facebook and Twitter!
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Share your all-time favorite Wild breakfast in the comments below.
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Mike says:
Love it. I have done a 180 and I’m down 14 lbs in just over 3 weeks. I have changed the way I eat forever. The coffee in the morning is great and I have no problems at all waiting until noon to eat. I’m at somewhat of a standstill in my weight loss but I’m confident it will pick back up again. I’ve been exercising more and feel lighter. I went from 229 down to 215.
Abel James says:
Fantastic, congrats Mike!
Ryan says:
3 slices of local natural bacon fried nice and slow, then take it out of the pan and add a big handful of chopped greens like kale, fry it a bit and wilt it, hit it with some balsamic vinegar and cook another minute or so. That’s a great breakfast!
Abel James says:
That’s what I’m talkin’ about, Ryan!
Jamie Fellrath says:
Love that you include stuff like salad, steak, etc. in this breakfast post. I know so many people who get all crazed about not being able to eat “breakfast food” for breakfast on an ancestral type diet (breakfast food generally meaning bread-based crap) that it’s almost maddening.
Ryan says:
I once lost about 160 lbs. almost effortlessly eating this way. I lost almost 100 lbs. before even considering an exercise regimen, and got rather fit. After an injury to my neck (I had taken up powerlifting), I began to backslide and have been ever since. I let the sugar and processed crap creep back in and am almost back to my heaviest weight. I’m ready to make a change again. I just hit 37 years old and need to do this for myself and my family. I will keep an eye on this site for tips and such. Thanks Abel.
Melinda says:
I made the blueberry muffins today. Had to use peanut butter because I didn’t have cashew butter. I was really disappointed when I tried them fresh from the oven. My 6 year old cousin asked why they tasted so bad and she wouldnt eat any more of it. My dogs loved them though. Then about 2 hours later we tried them again after they were completely cool and they tasted much better. My 6 year old cousin ended up eating a whole one by herself in record time. Not sure why cooling them off made such a difference but I’m glad it did. Now my dogs will probably be disappointed lol.
Melinda says:
Peanut butter has a really strong, distinct flavor while almond butter or something like cashew butter will tend to absorb the other flavors better. But why it tastes better when it cools… well I know my peanutbutter cookies taste better once cooled. I’m not sure why.
Eva Golaszewski says:
For the blueberry muffin recipe it requires almond flour and coconut flour but I only have coconut flour can I just double the coconut flour?
Melinda says:
Coconut flour has a much different consistency. You could try it, but use a little bit less and make sure you let the batter stand to soak up all the wet ingredients.
bob brill says:
Here is my issue. Please answer me how I can do this. MY work schedule is such that I usually work two days a week during the week (usually 8-4 or 9-5). I work every weekend from 4am-12n. I am a radio newscaster pulling 5 hours on the air of which I usually eat a small snack hourly during that time, fruit, yogurt etc but not much else. Then back in the studio after my shift as a reporter. Breakfast is always important to me. On weekends I get up at 2:30 and get to work by 4am, to go the air at 5, off at noon, home by 1:30. Your coffee breakfast is not something I would be happy with several days a week. What is the alternative. I’m also a healthy heart patient having had my heart attack nearly three years ago but am very healthy now. My goal is to lose 25 pounds and keep it off. I like the diet but breakfast is a problem. What are your suggestions. Having just coffee at that time an having to work until noon, and not eat until even later is an issue since I have to function “on the air” as a newscaster.
Jen says:
Hi Bob – i’m by no means a doctor or brainiac about the diet, but i’ve found that smoothies really help me in the morning and then i add some of the MCT oil they recommend with the coffee (i just add to smoothie too). Without the MCT, i’m hungry 2 hours later, with the MCT i can make it from 7am until 2pm to eat. But i do also take a snack just in case, which might help you go those long and early mornings. I will also add that personal experience is that without the butter, milk, MCT in my coffee, i can’t fast the whole morning. There is just something about adding that fat that helps me make it 5+ hours on just coffee. AND HUGE THANK YOU TO ABEL…love this and the food and really love EATING REAL FOOD!
Paul says:
How do you feel about Ezekiel bread? I’ve read the book, and I’ve lost about 15 lbs in 30 days. But, no where can I find info on Your thoughts about Ezekiel bread…..btw, your book is awesome!
Alyson says:
Hi Paul, sprouted and gluten-free breads are best. Congrats on losing 15 pounds in 30 days! You’re crushing it.
Megan says:
What do you do if you don’t like to drink coffee? I have never been able to acquire a taste for it.
Brian Albrecht says:
Have you tried Tea with the heavy cream and MCT oil? My wife is not much of a coffee drinker either and she tried tea with the add-ins. Sh said it was good. She actually has learned to drink the coffee though. Her preference is for it to have the Heavy Cream instead of grass-fed butter. We also tried Abel’s mint fatty coffee and the cinnamon fatty coffee. I liked both my wife did not like the grittiness of the cinnamon in hers. Bottom line, try it different ways and you might find one you can stick with.
Caitlin says:
Just made the Green Monster Frittata and Blueberry Muffins for a mother’s day feast! Everything came out beautifully 🙂
Hannah says:
How much fat should I eat a day? And I also have such a bad addiction to having a spoonful of crunchy peanut butter every night how would you suggest I lean myself off of it?
Alyson says:
Peanuts are higher in Omega 6s so eating it every day can cause inflammation in your body. If you’re not already taking a high quality omega fish oil supplement, it’s a great idea to start taking that daily.
When you get a craving for crunchy peanut butter in the evening, instead of getting a spoon and going to the fridge for peanut butter – instead, heat up some water on the stove and make herbal tea. Herbal tea is great for cutting cravings, and you’ll be redirecting that behavior to a better one. This time of year when grapefruit is in season, having a few slices of grapefruit is great for helping with blood sugar, metabolism, and appetite, and it’s a nice treat.
For more help or questions, you might be interested in the Fat-Burning Tribe. We have a great community of people who answer each other questions. Plus, Abel and I pop in and answer questions, as well. Check it out here: http://fatburningtribe.com/