13 Satisfying & Healthy Breakfast Ideas



Breakfast:


The goal is for your breakfast to be a combination of protein and complex carbohydrate (1-2 tbsp. fat for bonus points)


If you are exercising in the morning this combination will refuel your body in the most optimal way as well as reduce cravings by keeping you full longer.


  • 2 hardboiled eggs + 1 piece of fruit (like an apple, pear, etc.) + 1 string cheese

  • 2 fried eggs + 1/2 avocado

  • 1/4 cup of nuts (or get a 1-ounce pre-packaged baggie) + 1 piece of fruit

  • Plain Greek Yogurt + 1/3 cup fruit & slivered almonds to top (add a scoop of protein powder for more stable energy)

  • Scrambled Eggs, quinoa, avocado, sautéed spinach bowl

  • Egg in a Mug: ½ cup egg whites + 1 egg + 1 wedge The Laughing Cow Light Creamy Swiss cheese.

  • Scrambled eggs, turkey taco meat, sautéed peppers/onions, salsa in extreme wellness high fiber wrap

  • ½ cup oatmeal + 2 eggs (add protein powder to oats for more stable energy)

  • Breakfast taco ! scrambled egg + avocado and salsa in mini tortilla

  • Huevos Rancheros: 2 eggs, black beans, 1/4 avocado and sauteed pablano pepper

  • Avocado Toast: Sprouted whole grain toast, spread on 1/3 avocado, top with 1-2 eggs, sliced tomato, balsamic glaze

  • Protein Mocha: Chocolate Protein + Coffee + Milk

  • Smoothie: 1 scoop protein powder, 1 cup milk, 1/2 banana, 1/2 cup mixed berries, 1 tbsp. peanut or almond butter, handful of greens such as spinach (bonus points for add-ins such as flax, fiber, or chia seeds)

Muffin Tin Veggie Egg Cups – 6 servings

Ingredients:

  • 5 eggs (or 2 eggs and 1 cup whites)

  • Salt and pepper, to taste

  • Mix and match fillings

  • fresh spinach, chopped

  • tomato, diced

  • onion, finely diced

  • bell pepper, finely diced

  • broccoli, cut into small florets

  • cheddar cheese

Directions:

  1. Preheat oven to 350ºF (180ºC).

  2. In a greased muffin tin, place your desired combination of fillings into each muffin cup.

  3. Beat the eggs until smooth then pour the beaten eggs into each muffin cup until the liquid almost reaches the top.

  4. Bake at 350°F (180°C) for 20 minutes, until set.

Overnight Oats

Ingredients:

  • ½ cup or 1 cup servings (more than that is too much) Quaker (or any brand) old fashioned oats

  • Milk (I like to use almond but any milk or water is fine)

  • Add ins: Apples, Cinnamon, Berries (especially frozen), PB2, Peanut Butter, Protein Powder, Cacao Nibs, banana, nuts etc

Directions:

  1. Prep Oatmeal by scooping your portion size (1/2-1 cup) into Tupperware.

  2. Add 1 scoop of desired protein powder

  3. Cover with Almond milk amount as desired and stir together. I like to just cover the top of the oats.

  4. Add toppings as desired and allow to soak overnight.

  5. In morning- pop in microwave and BOOM its heaven in your mouth

E-Mail:

KNemunaitis@

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