Breakfast Challenge Chili

How will you know if your breakfasting habits are causing your problems with mood and energy? Take the Healthy Eating Breakfast Challenge to get data!  


2 tablespoons
olive oil or choice of fat (enough to coat bottom of pan)
1 pound
ground turkey or crumbled tofu (more or less is fine)
1 tablespoon
chili powder
1 teaspoon
salt (to taste)
8 cups
fresh or frozen chopped high fiber vegetables (bell peppers, celery, cauliflower, mushrooms, kale, zucchini, cabbage, turnips)
2 cans
preferred beans, drained (omit for low-carb option - or just add 1 can)
32 ounces
canned diced tomatoes
broth or water (as needed for consistency)
2 tablespoons
apple cider vinegar (to taste - optional)
small onion, diced
2 cloves
garlic, minced ((Optional))


Place oil in a large soup pot over meduim heat. Brown the ground turkey. 

Add chili powder and 1 teaspoon salt and saute for another minute. Add the vegetables, beans (if using), and canned tomatoes. Stir and bring to a simmer. You may want to add some water or broth. Reduce heat to low and simmer about 20 minutes. Balance the flavor with vinegar, honey or monkfruit and salt to taste. 

In the ideal world, your ingredients would be organic and fresh. This is not the ideal world. Follow the Suppers principle of nutritional harm reduction and use the highest quality ingredients you can without stressing over it.


This is a little harder for vegetarians. Vegans can try the challenge with black bean chili. Those who eat eggs but not meat can add an egg to the menu. The goal is to feel the effects on your body of combined protein, high quality fat, and high fiber carbohydrate. Those who wish to try a fruity vegan approach can make smoothies by processing 2 – 4 TBS full fat coconut milk, a handful of raw almonds, 1 banana, 1/2 cup mixed berries, 1 peach, 1 pineapple wedge and some greens, such as a few leaves of kale.  (Recipe♦211)

Dietary Preferences: