French Toast Cups[makes 1 serving]
1. Preheat the oven to 350. In a shallow bowl, combine eggs, 1tsp Stevia, vanilla extra, and a dash of cinnamon and salt, as desired.
Dip bread slices into egg mixture, soaking thoroughly. 2. Spray 2 cups in a muffin tin with non-stick spray. Gently stuff one piece of bread into each cup. Press down to make sure they nearly touch the bottom of the pan. Place muffin tin in oven and bake for 15 minutes. 3. Meanwhile, in a separate bowl, mix cottage cheese (& ricotta cheese) with remaining Stevia and cinnamon (I used half a packet for each of us). Top each French toast cup with half of the mixture. Serve. [259 calories, 24 g carbs, 9 g fat, 22 g protein, 510 mg sodium, 6 g fiber, 7 g sugar] Recipe from Oxygen Magazine - July 2012 |
Almond Joy Oatmeal[makes 1 serving]
1) Measure and add oats in a microwaveable bowl. 2) Add the 1/3 C milk, liquid egg whites, Stevia, almond extract, coconut extract, unsweetened cocoa powder and mix well. 3) Microwave for 1 minute. Take out and stir. 4) Microwave for an additional 45 seconds. Careful to watch that the oatmeal doesn’t overflow! ;) 5) Take oatmeal out of microwave and add the 1 tbsp of almond milk to oats and stir in. Top with coconut flakes, crushed almonds, etc. ENJOY! [172 calories, 24 g carbs, 7 g fat, 8 g protein, 1 g sugar]
Recipe from the amazing Crystal over at Spoonfuloffit.com!
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Carrot Cake Baked Oatmeal[makes 1 serving]
1) Pre-heat oven to 375 degrees. Take a bowl and measure the dry ingredients and pour into bowl.
2) Next, measure the wet ingredients and pour on top of dry ingredients and stir until it is all mixed together. 3) Top with desired toppings if you wish (coconut, raisins, walnuts, more cinnamon, etc). 3) Spray a non-stick glass Pyrex dish or ramekin (I used a small round glass dish), with non-stick cooking spray so the oatmeal will pop out and not stick once it is baked. 4) Place in oven for approximately 20 minutes. When you take it out of the oven, be sure to let it cool completely before removing so that it can “set”. [190 calories, 34 g carbs, 3 g fat, 9 g protein, 5 g sugar]
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Spinach & Egg White Omelet[makes 1 serving]
1. Preheat the oven to 400 degrees F.
2. Spray a medium skillet with cooking spray and saute your chopped onion for 3 to 4 minutes, until translucent. 3. Add your spinach and saute until just wilted. 4. Place spinach-onion mixture in a small glass dish (or you can use a small skillet) and crack 3 egg whites over top. 5. Season with a bit of salt and pepper, add sliced tomatoes and bake in oven for 17 minutes. 6. Serve with fresh fruit and enjoy! [118 calories, 18 g carbs, 0 g fat, 20 g protein, 6 g sugar, 2 g fiber]
Recipe from the amazing Kelly over at Eat Yourself Skinny!
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Bread & Egg WhitesThis is just a basic breakfast that's easy to whip up!
[any vegetable can be used in place of the tomatoes... spinach is a great choice too!] [267 calories, 39 g carbs, 9 g fat,
21 g protein, 16 g sugar, 7 g fiber] Another great and quick option! This oatmeal is delicious and you can add fruit or almonds to it!
[160 calories, 2.5 g fat, 28 g carbs, 5 g protein, 3 g fiber, 90 mg sodium, 170 mg potassium] |
Overnight Blueberry Almond Oats[makes 1 serving]
[I haven't made this one yet so I don't have the nutrition information, sorry!] Recipe from the amazing Maria over at Two Peas and Their Pod!
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Green Tea, Blueberry & Banana Smoothie[makes 1 serving]
[some suggestions say to decrease the amount of blueberries and add 1 cup of strawberries. Another suggestion was to remove the honey and add Greek yogurt]
[269 calories, 2.7 g fat, 3.7 g protein, 52.3 mg sodium, 7.8 g fiber]
*Note: This smoothie does not contain enough protein for a full breakfast. Add peanut butter or a slice of low-cal bread with peanut butter to complete the meal** |
Omelet Italian-Style[makes 1 serving]
1. In a medium nonstick skillet coated with cooking spray over medium heat, add the onion and peppers.
2. Cook, stirring occasionally, for about 2 minutes, or until sizzling. 3. Add the tomatoes. Cook for about 1 minute longer, or until just starting to soften. 4. Add the egg and egg whites. Sprinkle with the seasoning. Reduce the heat to low and cook for about 5 minutes, lifting the cooked edges of the egg mixture with a fork so the uncooked egg can run underneath, or until the bottom is set. 5. Cook for 1 to 2 minutes, or until the eggs are cooked through. Sprinkle with the cheese and fold the omelet in half. [123 calories, 5.6 g fat, 208 mg sodium, 3 g carbs, 1.8 g sugar, 1 g fiber, 15 g protein]
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3 Quick Options! |
Post-workout Pina Colada[makes 1 serving]
Blend all ingredients except for the green tea and mix them into a smoothie. Add the green tea at the end slowly until you get the consistency you want. Smoothie should be thick.
Strawberry-Kiwi Smoothie[Makes 1 serving]
Blend until smooth! [86.9 calories, 0.3 g fat, 3.6 mg sodium, 22 g carbs, 16.5 g sugar, 1.7 g fiber, 0.7 g protein] This recipe is from Prevention.com! |
Banana Nut Bread[Makes 10 servings]
* All ingredients are organic.
1) Pre-heat oven to 375 degrees F. Generously grease a loaf pan with coconut oil. I line the bottom with a piece of parchment paper, and grease the top of the paper, too. 2) In one bowl, combine the dry ingredients (almond meal, coconut, baking soda, baking powder, cinnamon, and walnuts). 3) In another bowl, mash the bananas. Mix in the other liquid ingredients (eggs and vanilla). 4) In the larger bowl, combine everything. Mix until there are no lumps. Pour into the prepared pan. 5) Bake for 30 - 40 minutes. 6) Cool 5 minutes in the pan. Remove loaf from the pan and allow to cool completely before slicing. [2 g protein, 1 g carbs per slice]
I haven't made this yet to get the other nutrients. This recipe is from Susan at Beyond Diet!
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Fruit & Spice Cut Oatmeal[Makes 1 serving]
[216.8 calories, 2.1 g fat, 79.1 mg sodium, 49 g carbs, 26.4 g sugar, 4.8 g fiber, 4.6 g protein]
This recipe is from Prevention.com!
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Egg & Tater Breakfast Tacos[Makes 2-4 servings]
1. Combine the diced potatoes, salt, cumin, paprika and cayenne in a bowl and toss together. Heat the oil in a medium skillet over medium heat and add the onions. Cook until they’re fragrant and slightly translucent.
2. Add the seasoned potatoes and cook until they’re a light golden brown and tender on the inside, about 7-8 minutes. Next, add the red bell pepper and cook until just tender. Remove from heat, cover and set aside. 3. In a smaller skillet or pan, scramble the eggs as you normally would. Add to the potato mixture and mix together gently (if you don’t mind a slightly messier presentation, just scramble the eggs in the same skillet with the potatoes & peppers). 4. To serve, heat up the corn tortillas and fill with a good amount of the egg & tater mixture. Top with your favorite taco fixings (I used my chunky pico de gallo and like to add avocado if I’m really rollin’ in it), garnish with a couple sprigs of cilantro, and enjoy! This recipe is from Kimberly over at Poor Girl Eats Well!
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French Toast BLT[Makes 1 serving]
1. In a large bowl, combine the eggs, milk and sugar. Whisk together until light & fluffy.
2. Place the bread slices in the custard mixture one at a time, allowing each one to soak for at least a minute. 3. Melt the butter in a large skillet over medium heat. When the butter has melted and a few drops of water flicked onto the skillet sizzle & immediately evaporate, place the custard soaked bread pieces in the pan. 4. Cook for about 2-3 minutes on each side, until the outside has turned a golden brown and the inside has set firmly. 5. Assemble your BLT. Spread a thin layer of mayo on each French toast slice, then top with a layer of bacon strips, tomato, and lettuce. Put both sandwich halves together and slice in half. This recipe has been modified and is from Kimberly over at Poor Girl Eats Well!
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Mixed Berry & Almond Quinoa Bowl[Makes 1 serving]
This recipe is from Kimberly over at Poor Girl Eats Well!
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Egg White & Veggie Scramble[Makes 1 serving]
This recipe is from Kimberly over at Poor Girl Eats Well!
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Strawberry-Banana Quinoa Muffins[Makes 12 muffins]
1. Preheat the oven to 375°. Prepare a muffin or cupcake tin with cooking spray or muffin liners. In a small bowl, mix together the flour, baking powder and salt, and set aside. In a separate, larger bowl, combine the brown sugar, butter, eggs & vanilla and whisk until smooth. Mix in the dry flour mixture a couple tablespoons at a time, stirring together until completely incorporated.
2. When all the flour has been mixed in, add the mashed bananas and the quinoa, and mix well. Add the chopped strawberries (juice & all!) and fold into the muffin batter. Divide the batter among the prepared muffin cups. Place one strawberry slice on top of each muffin, and bake for about 25-30 minutes, until a toothpick inserted into the center of one of the muffins comes out clean. 3. Remove from oven and cool for a couple of minutes before removing muffins from pan. Cool on a rack for about 10 minutes, or until ready to serve. Serve for brunch or take some with you to for a quick weekday breakfast, and enjoy! This recipe is from the amazing Kimberly at Poor Girl Eats Well!
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No-Bake Peanut Butter Pretzel Chocolate Chip Granola Bars[Makes 8-10 bars]
1. Cut out an 8 x 8 inch square of parchment paper. Place the parchment paper in the bottom of an 8 x 8 inch baking pan.
2. In a large sauce pan, add butter, brown sugar, honey and peanut butter. Heat over medium-low heat, stirring occasionally until the mixture starts to bubble. Once bubbling, cook for 2 minutes while stirring. Remove from heat and stir in the vanilla extract. 3. Stir in the oats, crispy cereal, and pretzels. Stir until well coated. Pour into the prepared pan. Press the mixture evenly into the pan. Sprinkle the mini chocolate chips over the top and gently press into the granola bars with your hands. 4. Place the bars in the refrigerator and let cool for at least 30 minutes before cutting. Cut into bars and serve. *Can store in the fridge for up to a week. This recipe is adapted from Rachael Ray. I found it from Two Peas and Their Pod.
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Mocha Coconut Protein Shake[Makes 1 serving]
♦ 1 scoop Chocolate whey protein powder (I use Designer Whey) ♦ 1 cup of Original Coconut Milk (You can also use Vanilla Coconut Milk) ♦ 1 packet of instant coffee (I use Starbucks Via: Columbia) ♦ Optional: 1/2 tsp (or to taste) Coconut Extract ♦ Ice Put all ingredients in a blender. Mix and enjoy!
[180 calories, 7 g fat, 5 g sugar, 19 g protein -- will change according to milk used]
This recipe is from Peak313 Fitness.
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Strawberry Coconut Smoothie[Makes 1 serving]
♦ 1 1/2 cup of Coconut Milk (I use vanilla coconut milk but you can use plain coconut milk for less sugar) ♦ 1 cup of Strawberry Greek Yogurt (I also used vanilla greek yogurt!) ♦ 1 cup of fresh or frozen strawberries ♦ 1-2 tsp ground flaxseed ♦ 1 cup of ice (if needed) Empty all ingredients into mixer, blend, pour and serve! Makes 4 cups.
This recipe is from Peak313 Fitness.
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Nutella Vanilla Smoothie[Makes 1 serving]
♦ 1/3 cup Nutella ♦ 1 cup Vanilla Greek Yogurt (I also used Plain Greek Yogurt!) ♦ 1/4-1/3 Cup Unsweetened Vanilla Almond Milk ♦ Ice, to taste Add all ingredients to the blender and blend away!!! Serve with a smile and ENJOY!!
This recipe is from Peak313 Fitness.
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Green Monster Spinach Smoothie
[Makes 1 serving]
Combine all ingredients in a blender and blend until smooth.
[350 calories, 10 g fiber, 21 g protein]
This recipe is from IowaGirlEats.
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One-Bowl Pumpkin Bread/Muffins
[Makes 1 loaf, or 12 muffins, or 24 mini muffins]
Mix all ingredients together. Put in greased loaf pan or muffin tin. Bake at 325 degrees.
Bread (one loaf) = 65-80 minutes 12 Muffins = 35-40 minutes 24 Mini muffins = 25 minutes This recipe is from Kitchen Stewardship.
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Pre/Post Workout Protein[Makes 1 serving]
Combine & Enjoy! [223 calories, 12 g carbs, 22 g protein, 580 mg sodium, 1 g fiber]
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Pumpkin Yogurt CrunchStir:
1/4 c canned pumpkin 1/2 small pear, chopped 1 tsp honey into 3/4 c fat-free greek yogurt. Top with 1/2 c Kashi GoLean cereal, 1 Tbsp chopped walnuts, and remaining chopped half pair. This recipe is from Prevention.com.
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Apple Stuffed French Toast[Makes 2 servings]
1. Beat egg whites, almond milk, vanilla extract, and half of the cinnamon in a bowl .
2. Soak the Ezekiel bread, one at a time, into mixture. 3. Cook in frying pan, sprayed with olive oil cooking spray, until brown on both sides. Apple Topping: 1. Core and slice apple. 2. Spray second frying pan with cooking spray and add apples. 3. Add 1 tsp of cinnamon and 1/2 tbs of pure honey. Saute for 3-5 minutes. 4. Place apple mixture in between two slices and add pure maple syrup on top This recipe is from Jessica Rodriguez!
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Peanut Butter Maple Muffins[Makes 2 Gluten Free muffins]
This recipe is from Vevian!
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Skinny Pumpkin Overnight Oats in a Jar[Makes 1 serving]
topping:
This recipe is from SkinnyTaste.com!
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Sausage Egg CupsEgg cups are one of my favorite breakfast preps during school. I made mine with egg whites and would add it to the muffin tin after adding the other ingredients so that I was sure I was eating 1 egg per muffin, but if you don't count calories or macros then it's not a big deal. These things are so versatile, you can add different things each week to mix it up! I like adding sweet potatoes and fresh spinach to mine =) Check out this simple recipe!
[Serves 4 - though if making it for yourself, could be a week's worth of breakfasts!] Ingredients
Instructions
This recipe is from paleOMG.com! |
Toast time!
Super, duper simple and DELICIOUS!
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