i'm admittedly new to this, about eight weeks. loving it though! so my breakfast every morning has been either tuna or sardines with olive oil (my own olive oil, not what comes canned), and 2 oz of nuts, either walnuts, almonds or macadamias.
i figure the omega3 from the fish balances nicely with the omega6 from the nuts, and the monounsaturated fat in the olive oil is just gravy on top, so to speak. plus tons of protein, and very, very fillin!
but what say you, oh hacking sages??
hacking sages. that's funny.
That does sound like a pretty good breakfast but a little variety wouldn't hurt. A very important first step is evening out the omega 3:6 ratio, but once you've dialed that in a bit the next step is generally to reduce your omega 6s. All PUFAs (6 and 3) are more prone to oxidative damage, which seems to be a root cause of a lot of bad things. So for many people balancing the ratio takes priority but for the more advanced version it's better to reduce omega 6s.
I'm not saying to never have nuts (though some here may), but nuts do have some gut irritants aside from the omega 6s.
How bout some eggs with veggies cooked in coconut oil, ghee, or butter?
Eggs are good -- I like them with salsa verde and some fruit on the side, or leftover meat or fish with salad and a poached egg is awesome. You should definitely switch things up -- watch out for the mercury levels in your fish, too. We don't eat tuna fish more than once a week for that reason.
Omega-3 Intake in Coastal Environments 3 Answers