13 Satisfying & Healthy Breakfast Ideas
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
5 eggs (or 2 eggs and 1 cup whites)
Salt and pepper, to taste
Mix and match fillings
fresh spinach, chopped
onion, finely diced
bell pepper, finely diced
broccoli, cut into small florets
Preheat oven to 350ºF (180ºC).
In a greased muffin tin, place your desired combination of fillings into each muffin cup.
Beat the eggs until smooth then pour the beaten eggs into each muffin cup until the liquid almost reaches the top.
Bake at 350°F (180°C) for 20 minutes, until set.
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
Prep Oatmeal by scooping your portion size (1/2-1 cup) into Tupperware.
Add 1 scoop of desired protein powder
Cover with Almond milk amount as desired and stir together. I like to just cover the top of the oats.
Add toppings as desired and allow to soak overnight.
In morning- pop in microwave and BOOM its heaven in your mouth