Type O is the most common blood type, with about 44% of Americans having Type O blood. This blood type is associated with a hunter-gatherer ancestry and is often referred to as the “warrior gene”. People with Type O blood tend to have high levels of stomach acid and thrive on animal proteins and fats while struggling to process grains, legumes and dairy. This makes finding Type O friendly breakfast options a bit more challenging than for other blood types. However, with a bit of planning, people with Type O blood have plenty of delicious breakfast choices that will help them start the day feeling energized and satisfied.
Overview of the Type O Diet
The Type O diet prioritizes lean, grass-fed meats, fish, fruits and vegetables while limiting grains, legumes, and dairy. Some of the key guidelines for the Type O breakfast include:
- Emphasize protein from high quality animal sources like eggs, turkey, lamb and wild-caught fish
- Eat plenty of Type O friendly fruits like blueberries, cherries, pineapple, plums and figs
- Load up on veggies, especially leafy greens like kale, chard and spinach
- Avoid gluten-containing grains like wheat, barley and rye
- Limit dairy and foods containing lactose
- Minimize beans, soy, corn, lentils and peanuts
Following these simple guidelines makes it easy to put together a satisfying Type O friendly breakfast.
10 Great Breakfast Options for Type O Blood
Here are 10 delicious and nutritious breakfast ideas that work wonderfully for the Type O blood type:
1. Veggie Omelet with Turkey Bacon
Eggs are the perfect Type O breakfast. An omelet filled with spinach, mushrooms, onions and other veggies boosts nutrition. Pair it with some nitrate-free turkey bacon for a hearty protein punch.
2. Smoked Salmon and Avocado Toast
Type Os can enjoy seeds like buckwheat and Ezekiel bread in moderation. Pair a slice of seeded gluten-free toast with smoked salmon and avocado for a savory high protein breakfast.
3. Greek Yogurt Parfait
Plain full-fat Greek yogurt and berries combine for a creamy, protein-packed Type O friendly parfait. Top it off with slivered almonds or pumpkin seeds for some crunch.
4. Broccoli and Turkey Breakfast Skillet
Sauté chopped broccoli, turkey sausage, onions and greens, then scramble some eggs right in the skillet for a hearty one-pan breakfast.
5. Type O Green Smoothie
Blend up kale, spinach, avocado, banana, flax and collagen protein powder for a nutrient dense smoothie that will keep Type Os full for hours.
6. Breakfast Taco with Lamb
Cook ground lamb with onions, peppers and spices, then wrap it up in romaine lettuce leaves for an easy grab-and-go taco.
7. Lox and Zucchini Muffin
Enjoy smoked salmon on a muffin made with almond flour, zucchini, eggs and herbs for a savory Type O breakfast muffin.
8. Veggie Frittata
Eggs shine again in this easy frittata recipe loaded up with onions, spinach, tomatoes and artichokes. It’s great for meal prepping too.
9. Blueberry Chia Pudding
Chia seeds provide a Type O friendly base for this fiber and protein-rich pudding. Just stir in some full-fat coconut milk and fresh blueberries.
10. Breakfast Salad
Make a hearty salad with mixed greens, chicken sausage, hard boiled eggs, bell peppers, mushrooms, onions and pumpkin seeds. Toss in an oil and vinegar based dressing.
Sample Type O Blood Breakfast Menu
Here is an example of what a full Type O blood optimized breakfast could look like:
Option 1
- Smoked salmon and avocado toast on Ezekiel bread
- Greek yogurt parfait with mixed berries and slivered almonds
- Cup of green tea
Option 2
- 3 egg broccoli and turkey sausage skillet
- 1 orange
- Cup of coffee with full-fat milk
Option 3
- Type O green breakfast smoothie
- Hardboiled egg
- Handful of blueberries
Tips for Type O Breakfast Success
Here are some tips to help Type Os start the day off right:
- Drink a glass of warm lemon water about 20 minutes before eating to kickstart digestion
- Always include a quality protein source like eggs, turkey, fish or yogurt
- Combine proteins with Type O friendly carbs like seeds, fruits and veggies
- Choose raw fruits instead of fruit juices to get more fiber
- Stay hydrated by drinking tea, water or sparkling water with breakfast
- Aim for at least 15-20 grams of protein per breakfast
- Slow down and chew thoroughly – this aids digestion
- Avoid eating a large breakfast right before exercise
- Pay attention to how different foods make your body feel and adjust accordingly
Potential Breakfast Challenges for Type O’s
Despite having plenty of breakfast options available, Type Os may face some challenges first thing in the morning, including:
- Feeling sluggish if breakfast is too high in carbs
- Experiencing brain fog or fatigue from gluten, dairy or legumes
- Struggling with portion control on high fat meats and oils
- Becoming constipated without enough fiber from fruits and veggies
- Lacking satiety from inadequate protein at breakfast
- Craving sugars and caffeine to compensate for energy deficits
Being mindful of these potential issues and crafting a balanced Type O breakfast can help avoid these pitfalls.
Sample Type O Blood Breakfast Recipes
Here are some delicious Type O friendly recipes to bring breakfast to life:
Veggie Omelet with Turkey Bacon
Serves: 1
Ingredients:
- 3 eggs
- 2 slices nitrate-free turkey bacon
- 1⁄4 cup sliced mushrooms
- 1⁄4 cup chopped spinach
- 2 tbsp grated Parmesan cheese
- 1 tsp ghee or olive oil
- Sea salt and pepper to taste
Instructions:
- Cook turkey bacon until crispy in a skillet over medium heat. Set aside.
- Add ghee or olive oil to the same skillet and sauté mushrooms and spinach until soft.
- Whisk eggs with a pinch of sea salt and pepper. Add egg mixture to skillet with veggies. Cook, stirring occasionally until eggs are almost set.
- Top half of the omelet with turkey bacon and spinach mixture, then sprinkle with Parmesan cheese.
- Fold the plain egg half over the filling half and cook 1-2 more minutes until eggs are fully set.
- Slide omelet onto plate and enjoy!
Greek Yogurt Parfait
Serves: 1
Ingredients:
- 1 cup full-fat plain Greek yogurt
- 1⁄2 cup mixed berries
- 2 tbsp slivered almonds
- 1 tsp honey or maple syrup (optional)
- 1 tsp chia seeds (optional)
Instructions:
- In a tall glass or parfait bowl, layer half the yogurt, berries, almonds and drizzle of honey if using.
- Repeat layers with remaining ingredients.
- Top with chia seeds if desired.
- Enjoy immediately!
Type O Green Smoothie
Serves: 1
Ingredients:
- 1 cup loosely packed kale or spinach
- 1⁄2 cup coconut water or cold green tea
- 1⁄2 banana
- 1⁄4 avocado
- 1 tbsp ground flax seeds
- 1 scoop collagen peptides or protein powder (optional)
Instructions:
- Add all ingredients to a high speed blender.
- Blend until completely smooth and creamy.
- Pour into a glass and enjoy!
Frequently Asked Questions
What grains are best for Type O?
Some of the most Type O friendly grains and pseudocereals include amaranth, buckwheat, quinoa and millet. Oats in moderation can work too. Best to avoid wheat, rye, spelt and barley.
Can Type Os drink milk?
Cow’s milk dairy contains lactose so some Type Os may struggle to digest it. Goat or sheep milk, yogurt and cheeses may be better tolerated. Always choose organic and raw dairy when possible.
Should Type O’s avoid bananas?
Bananas are one of the best fruits for Type Os due to their low sugar content and combination of carbs, fiber and potassium. Portion control is key but there’s no need to shun bananas altogether.
Is bacon allowed on the Type O diet?
Nitrate-free and uncured bacons from quality sources like turkey and lamb are permitted on the Type O diet in moderation. Avoid processed pork products.
Can Type O’s eat eggs every day?
Absolutely! Pasture-raised eggs are a nutritious Type O superfood. Their high protein content keeps Type Os satisfied and they contain important vitamins and minerals.
Conclusion
Type O blood types can enjoy a wide variety of nutritious and delicious breakfast options that align with their ancestral diet preferences. By emphasizing proteins like eggs, turkey and fish while limiting grains and dairy, Type Os can start their day feeling energized and empowered. A breakfast rich in vegetables, fruits and healthy fats keeps Type O’s satisfied while providing steady energy to power through the morning. With a little planning and creativity in the kitchen, the Type O breakfast can be optimized to provide the perfect fuel for warriors.
