The Breakfast Flowchart

Healthy Breakfast Ideas

Reader Trisha recently posted on the Eating Rules Facebook Page that she was in some serious need of “weekday breakfast inspiration.” Since breakfast is easily my favorite meal of the day, I’m happy to help!  (Well, that’s not the only reason, but it certainly doesn’t hurt.)

There are already hundreds of “10 healthy breakfast ideas” posts out there (yawn), so I figured I’d work up something a little different for y’all — creating the second of an (indefinite) series of “healthy foodie flowcharts.” (What’s that? You missed my Smoothie Flowchart last year?)

All you need to do to get my breakfast flowchart is sign up for my email list.  Just enter your name & email address in the form below, confirm your subscription, and you’ll get the PDF. Thanks!


A photo of Andrew Wilder leaning into the frame and smiling, hovering over mixing bowls in the kitchen.

Welcome to Eating Rules!

Hi! My name is Andrew Wilder, and I think healthy eating doesn’t have to suck. With just three simple eating rules, we'll kickstart your journey into the delicious and vibrant world of unprocessed food.

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July 18, 2011 3:57 pm

I just got back from a biz trip and I <3 IT! Thanks Andrew.

July 16, 2011 3:35 pm

Well this is just ridiculously fun, useful, clever, and inspiring! Thanks!

July 14, 2011 8:14 pm

This makes me realize I need to expand my breakfast routine. And that I have far too few breakfast recipes on my blog!

July 14, 2011 11:56 am

Again, I envy your illustrations. And it’s super-useful – not just pretty. The geek in you can only be envied by yet another geek. I like that your arrows are “fun” and not engineering-y and serious. 🙂 Thanks, shefskitchen, for printing one out for me! I’m clearing the space on the fridge. (We bought an “old school” fridge just so that we could still use our magnets and put stuff all over it)

Here’s another breakfast list I have on my fridge!

Thanks for your hard work to put these together. We do appreciate it!

July 14, 2011 11:50 am


This is so cute – and useful! I’m going to post it now on The Lunch Tray’s Facebook page.


July 13, 2011 7:51 pm

Great Post! Loving all your worksheets. I can’t believe you sit there and make them. I’m printing this one for my sister and parents. A breakfast we love in our house is boiled eggs coarsely mashed with avocado and a sprinkle of salt and pepper.

Reply to  Andrew
July 13, 2011 9:41 pm

no prob–glad to help with an idea! avocado makes for such a good fat/butter doesn’t it? i use it sometimes in place of oil in dough for indian breads.

July 13, 2011 6:54 pm

I can’t read it – but it looks brilliant 🙂
I was a chronic no breakfast girl – but I’ve changed that little by little.
My go to is greek yogurt, almonds, flax seed and a bit of fresh or dried fruit. MMMMMMMMM

Reply to  Andrew
February 16, 2012 8:31 am

how can we zoom?? or make it bigger??

July 13, 2011 3:55 pm

Amazing! You really put a lot of effort into this and not only is it really clever but the info is really important. Breakfast is the most important meal of the day and you’ve just given everyone the blueprint for hundreds of healthy breakfast combos. Thanks!!

July 13, 2011 3:40 pm

1) What about pistachios?
2) Does making your own waffles count in the pancakes section?
3) How can you have breakfast without a nice cup of coffee?

July 13, 2011 2:43 pm

Overwhelmed by the amount of work that must go into your terrific posts! Any idea where I might find low-sodium cottage cheese? I really miss it on our “loso” eating plan…Thanks!

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