Here are a few healthy breakfast options… hope you enjoy!
Chocolate Coffee Protein Shake
1 cup milk (I use Fairlife but you can also use soy, or alternative milks)
1 tsp instant coffee powder
1 tsp cocoa powder
1/4 cup whey protein powder (I use Red Mill)
Blend and drink! (I add a Stevia packet to sweeten it up a bit).Need to boost the calories a bit? Add some strawberries and half
Check out the two recipes below from Registered Dietitian, Dawn Jackson Blatner’s book, Super Food Swap. You can find it here!
2 eggs, beaten
1 tsp olive oil
2 cups baby spinach
1/2 c cooked quinoa
1/3 c avocado, chopped
1 green onion, chopped
Juice of 1/2 lemon
Sea salt and black pepper
- Scramble the eggs in oil over medium heat.
- Assemble your bowl. Place the spinach in a medium bowl and top with warm egg and quinoa. Top with avocado and veggies. Add juice and sprinkle with salt and pepper.
410 kcals, 23 g fat, 31 g carbs, 9 g fiber and 21 g protein.
(You can reduce total kcals and fat by reducing the avocado portion and/or by substituting 1 egg yolk for 2 egg whites.)
Time saver: Use frozen precooked quinoa in grocery store or make a big batch and save in smaller portions to reheat.
Cinnamon Oatmeal Muffins
3 tbsp coconut oil
1/2 c finely diced pecans
1/4 c coconut water
1 tbsp ground cinnamon
1/2 tsp sea salt
2 cups rolled oats
1 cup unsweetened milk
2 eggs, beaten
2 tbsp flax seed (ground)
1 tbsp cinnamon
1 tsp baking powder
1 tsp vanilla extract
1/4 tsp sea salt
- Preheat oven to 350 degrees. Line 10 cups of a muffin tin with apper liners.
- Make the topping. In a medium bowl, combine ingredients for the topping. Mix together and set aside.
- In another bowl, stor together the oats, milk, eggs, flaxseed, cinnamon, baking owder, vailla and salt. Divide mixture between the 10 muffin cups. Top each muffin with 1 tbsp of topping mix, Bake for about 30 minutes until set. Refrigerate uneaten muffins in an airtight container for up to 5 days.
2 muffins 370 kcals, 21 g fat, 36 g carb, 6 g fiber and 10 g protein