15 Hearty Breakfast Ideas To Start Your Day Off
Breakfast (15 recipes)
1. Banana Protein Packed Pancakes
Ingredients:
1/2 Medium Banana
2 Egg Whites
1/4 c Skim Milk
1/4 tsp Cinnamon
1/2 tsp Vanilla Extract
1 tsp Ground Flaxseed
1/4 c Almond Meal (or Flour)
Pinch of Sea Salt
2 tsp Extra Virgin Olive Oil
Instructions:
- Mash banana and add egg whites, cinnamon, vanilla extract, skim milk and ground flaxseed.
- Mix in almond meal and sea salt.
- Heat olive oil and spoon batter into small pancakes. Cook about 5 minutes or until pancake is set and flip.
- Top with maple syrup, honey or your choice of nut butter*
*Toppings not included in nutrition facts.
Makes 1 serving. Per serving: 373 calories, 24g fat, 26g carbohydrates, 7g fiber, 17g protein
2. Veggie Omelet
Ingredients:
1 Egg
3 Egg Whites
1/2 Medium Potato
1/4 Onion, Chopped
1/2 Tomato, Chopped
1 c Chopped Spinach
1 Slice or 1 oz Shredded Low Fat Cheese
1 tsp Extra Virgin Olive Oil
Instructions:
- Chop potato into small cubes. Microwave for 1-2 minutes until soft. If you are using leftover boiled potatoes, skip this step.
- Sautee onion in 1/2 tsp oil until soft. Meanwhile, mix tomatoes, spinach and eggs.
(Optionally, can also cook tomatoes and spinach after onion is soft.)
- Add sauteed onions and potatoes to egg mixture.
- Heat oil in large nonstick pan and pour in egg mixture. Turn heat down to Low-Med
- Tilt omelet to allow uncooked egg to flow underneath. Cook until omelet is set, add cheese and fold over.
Makes 1 serving. Per serving: 297 calories, 12g fat, 22g carbohydrate, 3g fiber, 26g protein
3. Meaty & Veggie Omelet
Ingredients:
1 Egg
2 Egg Whites
1/2 c Cooked Cubed Squash*
1/4 Medium Onion, Chopped
1/2 Orange or Green Bell Peppers, Chopped
2 oz Shredded Beef (use leftover meat when able to, otherwise can substitute 2 slices of sliced deli meat)
1 tsp Extra Virgin Olive Oil
Pinch of Salt
*Nutrition information is with butternut squash. Summer squash will yield a much lower carbohydrate content
Instructions:
- Sautee onion and bell pepper in 1/2 tsp oil until soft. Meanwhile, scramble eggs in a bowl with squash and meat.
- Add sauteed onions to egg mixture.
- Heat oil in large nonstick pan and pour in egg mixture. Turn heat down to Low-Med
- Tilt omelet to allow uncooked egg to flow underneath. Cook until omelet is set and fold over.
Makes 1 serving. Per serving: 398 calories, 24g fat, 18g carbohydrate, 4g fiber, 28g protein
4. Veggie Scramble
Ingredients:
1 Egg
4 Egg Whites
1/2 Medium Tomato, Chopped
1/2 Medium Onion, Chopped
1 Medium Zucchini, Chopped
1 Clove Garlic
1 tsp Extra Virgin Olive Oil
Pinch of Salt and Pepper
Instructions:
- Sautee onion, garlic and zucchini for about 5 minutes. Once onions are transparent, add tomatoes and cook for an additional 3-5 minutes.
- Add eggs to vegetable mixture and cook until eggs are set.
Makes 1 serving. Per serving: 239 calories, 10g fat, 14g carbohydrate, 3g fiber, 23g protein
5. Healthy High Protein Muffins
1/4 c Ground Flaxseed
1 tsp Cinnamon
1/2 tsp Baking Powder
1 Egg
2 Tbsp Vanilla Soy Milk
1 Tbsp Mashed Ripe Banana (Usually about 1/4 Medium Banana)
1/2 tsp Stevia Extract or Sweetener of Choice
Instructions:
- Spray microwave/oven safe mug with cooking spray.
- Mix all dry ingredients together (flax, cinnamon, baking powder, stevia)
- Mix wet ingredients together (egg, soymilk, banana)
- Mix dry & wet until just incorporated.
- Transfer to mug & bake for 10 minutes or 4 minutes in the microwave. Check to see if done by sticking a toothpick in the muffin.
Makes 1 serving. Per serving: 268 calories, 17g fat, 20g carbohydrates, 11g fiber, 12g protein
6. Egg Sandwich w/ sliced meat
Ingredients:
3 Egg Whites
1 Slice of Deli Meat or 1 oz Leftover Shredded Beef or Pork
1/4 Tomato
1 slice or 1 oz Low Fat Cheese
2 Slices Whole Grain Bread
Instructions:
- Spray nonstick pan with cooking spray. Cook egg whites on medium heat until set.
- Meanwhile Toast Bread.
- Layer eggs, meat, tomato and cheese on bread
Makes 1 serving. Per serving: 314 calories, 11g fat, 21g carbohydrate, 3g fiber, 31g protein
7. Hash browns scrambled eggs
Ingredients:
1 Grated Medium Potato
1/4 Finely Chopped Medium Onion
1/2 Finely Chopped Medium Bell Pepper
3 Scrambled Eggs
Salt and Pepper, to taste
1 tsp Extra Virgin Olive Oil
Instructions:
- Spray non stick pan with cooking spray and sauté onions and peppers. Meanwhile, wash potatoes and squeeze moisture from potatoes using paper towels.
- Add potatoes to onions and peppers and cook in olive oil until potatoes are golden.
- Serve with scrambled eggs
Makes 1 serving. Per serving: 435 calories, 19g fat, 45g carbohydrates, 6g fiber, 22g protein
8. Home fries w/ scrambled eggs
Ingredients:
1 Precooked potato cut into bite size pieces
1/2 Chopped Medium Onion
1/2 Chopped Medium Bell Pepper
3 Scrambled Eggs
1 tsp Extra Virgin Olive Oil
Salt and Pepper
Instructions:
- Sautee onions and peppers in olive oil.
- Add potatoes.
- Serve with scrambled eggs.
Makes 1 serving. Per serving: 401 calories, 19g fat, 38g carbohydrates, 4g fiber, 20g protein
9. Meaty Hash
Ingredients:
1 Grated Raw Potato
1/4 Finely Chopped Onion
1/2 Finely Chopped Bell Pepper
3 oz Meat, shredded
1 tsp Extra Virgin Olive Oil
Salt & Pepper, To Taste
Instructions:
- Sautee onions and peppers in cooking spray.
- Rinse potatoes until water runs clear. Squeeze excess moisture out.
- Mix all ingredients together and cook in olive oil until golden brown.
Makes 1 serving. Per serving: 438 calories, 18g fat, 42g carbohydrate, 6g fiber, 28g protein
10. Muesli w Greek Yogurt or Milk
Ingredients:
1/4 c Rolled Oats
1/2 Tbsp Oat Bran
1/2 Tbsp Wheat Germ
1/2 Tbsp Wheat Bran
1/8 c Dried Mango*
1 Tbsp Almonds*
1/2 Tbsp Honey
1/2 Tbsp Pumpkin Seeds*
1/2 Tbsp Coconut Flakes
1/2 Tbsp Chia seeds
1 c Non Fat Greek Yogurt
*Can substitute with any of your favorite fruits, nuts or seeds
Instructions:
- Mix all ingredients together. Serve with Greek yogurt
Makes 1 serving. Per serving: 398 calories, 11g fat, 49g carbohydrate, 7g fiber, 31g protein
11. Savoury Oatmeal
Ingredients:
1 tsp Olive Oil
1/2 Chopped Medium Onion
1/2 Chopped Medium Bell Peppers
2 Slices Crumbled Turkey Bacon
2 Tbsp Chopped Chives
1/2 c Rolled Oats
Salt and Pepper
Instructions:
- Sautee onion and pepper in olive oil. Meanwhile cook oats in 1 cup water.
- Mix oats with vegetable mixture, top with chives and bacon.
Makes 1 serving. Per serving: 316 calories, 10g fat, 36g carbohydrate, 6g fiber, 19g protein
12. Apple Cinnamon Oatmeal
Ingredients:
1/2 Chopped Medium Apple
2 tsp Cinnamon
1 Tbsp Honey
1/2 c Rolled Oats
1 c Almond Milk or Skim Milk
1 Tbsp Ground Flax Seed
1/4 c Chopped Walnuts
Instructions:
- Cook apple in milk for approximately 1 minute with cinnamon and honey.
- Add Rolled Oats and cook for 5-10 minutes
- Top with flax seed and walnuts
Makes 1 serving. Per serving: 578 calories, 25g fat, 77g carbohydrate, 20g protein
13. Breakfast Burritos
Ingredients:
1/4 Medium Onion
3 Scrambled Egg Whites
1/2 Medium Tomato
1/4 Small Avocado
1 Slice of Low Fat Cheese
1/4 c Black Beans
1 Sprig of Chopped Cilantro
1 Whole Wheat Tortilla
Instructions:
- Sautee onions in cooking spray until transparent.
- Add eggs and tomato
- Serve egg mixture on tortilla. Top with avocado, cheese, beans and cilantro.
Makes 1 serving. Per serving: 360 calories, 11g fat, 40g carbohydrate, 12g fiber, 27g protein
14. Egg Tacos
Ingredients:
4 Egg Whites
2 Tbsp Mashed Avocado
1/4 Lime, Juiced
1/4 Finely Chopped Medium Onion
1/2 Chopped Medium Tomato
1 Tbsp Queso Fresco (or any crumbly cheese)
2 oz Leftover Shredded Beef or Pork
2 Tbsp Chopped Cilantro
2 Whole Wheat Tortillas
Instructions:
- Cook egg whites with leftover meat using cooking spray. Microwave tortillas for 5 seconds. Serve on heated tortillas.
- Top with avocado, lime, onion, tomato, cheese and cilantro.
Makes 1 serving. Per serving: 514 calories, 25g fat, 37g carbohydrate, 23g fiber, 37g protein
15. Egg Quesadillas
Ingredients:
2 Egg Whites
1 Egg
1/2 Chopped Medium Bell Pepper
1/2 Chopped Medium Tomatoes
2 oz Shredded Beef or Pork
1 Slice Low Fat Cheese
1/4 c Black Beans
1 Tbsp Chopped Cilantro
2 Whole Wheat Tortillas
Instructions:
- Scramble eggs with meat, tomatoes and pepper using cooking spray and nonstick pan.
- Layer cheese, egg mixture, beans and cilantro on tortillas.
Makes 1 serving. Per serving: 586 calories, 26g fat, 45g carbohydrate, 26g fiber, 43g protein
