Breakfast Ideas

Breakfast Ideas



Breakfast is the most important meal of the day. If you plan ahead of time, a healthy breakfast of whole grains, low-fat protein, low-fat dairy, and fruits or vegetables doesn’t take a lot of time to prepare in the morning. When you eat a healthy breakfast in the morning, your productivity increases, you can stay awake and alert.


Overnight Oatmeal
8 Servings, 1 cup each
Crock pot slow cooker 1 hour 35 minutes

Assemble it in the crock pot  the night before and set your timer. The slow cooker eliminates the need for constant stirring and ensures a creamy consistency. Make sure you use steel-cut oats the old-fashioned oats become too soft during slow cooking

8 cups of water

2 cups of Steel-cut oats or “Irish Oatmeal”

1/3 cup of dried canberries

1/3 cup dried apricots chopped

¼ teaspoon salt or to taste

Combine ingredients and cook until tender 7-8 hours
188 calories per serving, 3 g fat, 3 g added sugars, 6 g protein, 9 g fiber, 197 g potassium

You can cook on the stovetop and half of the recipe in the top of a double broiler.

4 cups of water

1 cup of steel-oats

3 tablespoons of dried cranberries,

3 tablesoons dried apricots

1/8 teaspoon of salt.

Cover & Cook for about 1 ½ hours make sure to check the water level in the bottom of the double boiler.

Quick Breakfast Taco
1 Serving

2 corn tortillas

1 tablespoon Salsa

2 tablespoon cheddar cheese if desired

3 egg whites and 1 whole egg or ½ cup of eqq substitute

Savory Muffin
1 Dozen muffins

You can refridgerate up to 3 days or freeze up to 1 month

2 cups of whole wheat flour

1 cup all purspose flour or coconut flour

1 tablespoon baking powder

½ teaspoon baking soda

½ teaspoon fresh ground pepper

¼ teaspoon salt

2 eggs

1 1/3 buttermilk

3 tablespoons olive oil

1 cup of sliced scallions

¾ cup diced canadian bacon (3 ounces)

½ cup of diced red pepper

¼ -1/2 cup of grated cheddar cheese if desired

1.   Preheat oven 400 degrees. Coat 12 muffin cups with cooking spray or butter.

2.   Combine flour, baking powder, baking soda, pepper and salt in large bowl.

3.   Whisk eggs, buttermilk, oil and butter in medium bowl. Fold in scallions, candaian bacon, cheese, bell pepper. Make a well in the center of the dry ingredients. Add egg mixture and mix with rubber spatula until moist. Scoop batter into muffin pan (cups will be full)

4.  Bake until the tops are golden brown 20-22 minutes. Let cool in the pan for 5 minutes. Loosen edges and turn onto a wire rack to cool.

Per muffin approximately 230 calories, 9 g fat, 29 g carbohydrate, 0 g added sugar, 10 g protein.

Banna-Berry Smoothie


4 oz almond milk

1 scoop of Protien powder

4 strawberries

1 bannana

1tsp honey or gava

Blend together and enjoy 🙂


1 Serving

1 whole egg

3 egg whites

¼ red bell pepper

¼ chopped brocolli

1 cup spinach

1 tablesoon goat cheese

salt & pepper to taste

Whole Wheat Pancakes

Servings 4 (2 pancakes per serving)

1 ½ cups old fashioned oats

1 ¼ cup almond milk

1 large egg

1 Tbsp canola oil

1 cup whole wheat flour

1 tsp baking power

¼ fresh bluberries

In a medium bowl, mix oats, alomond milk, let stand 5 minutes.  Add egg and oil & mix. Add  blueberries and dry ingredients and mix until blended. Cook on hot nonstick skillet until golden brown.