15 Hearty Breakfast Ideas To Start Your Day Off -
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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:

  1. Mash banana and add egg whites, cinnamon, vanilla extract, skim milk and ground flaxseed.
  2. Mix in almond meal and sea salt.
  3. Heat olive oil and spoon batter into small pancakes. Cook about 5 minutes or until pancake is set and flip.
  4. 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:

  1. Chop potato into small cubes. Microwave for 1-2 minutes until soft. If you are using leftover boiled potatoes, skip this step.
  2. 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.)

  1. Add sauteed onions and potatoes to egg mixture.
  2. Heat oil in large nonstick pan and pour in egg mixture. Turn heat down to Low-Med
  3. 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:

  1. Sautee onion and bell pepper in 1/2 tsp oil until soft. Meanwhile, scramble eggs in a bowl with squash and meat.
  2. Add sauteed onions to egg mixture.
  3. Heat oil in large nonstick pan and pour in egg mixture. Turn heat down to Low-Med
  4. 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:

  1. Sautee onion, garlic and zucchini for about 5 minutes. Once onions are transparent, add tomatoes and cook for an additional 3-5 minutes.
  2. 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:

  1. Spray microwave/oven safe mug with cooking spray.
  2. Mix all dry ingredients together (flax, cinnamon, baking powder, stevia)
  3. Mix wet ingredients together (egg, soymilk, banana)
  4. Mix dry & wet until just incorporated.
  5. 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:

  1. Spray nonstick pan with cooking spray. Cook egg whites on medium heat until set.
  2. Meanwhile Toast Bread.
  3. 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:

  1. Spray non stick pan with cooking spray and sauté onions and peppers. Meanwhile, wash potatoes and squeeze moisture from potatoes using paper towels.
  2. Add potatoes to onions and peppers and cook in olive oil until potatoes are golden.
  3. 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:

  1. Sautee onions and peppers in olive oil.
  2. Add potatoes.
  3. 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:

  1. Sautee onions and peppers in cooking spray.
  2. Rinse potatoes until water runs clear. Squeeze excess moisture out.
  3. 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:

  1. 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:

  1. Sautee onion and pepper in olive oil. Meanwhile cook oats in 1 cup water.
  2. 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:

  1. Cook apple in milk for approximately 1 minute with cinnamon and honey.
  2. Add Rolled Oats and cook for 5-10 minutes
  3. 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:

  1. Sautee onions in cooking spray until transparent.
  2. Add eggs and tomato
  3. 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:

  1. Cook egg whites with leftover meat using cooking spray. Microwave tortillas for 5 seconds. Serve on heated tortillas.
  2. 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:

  1. Scramble eggs with meat, tomatoes and pepper using cooking spray and nonstick pan.
  2. Layer cheese, egg mixture, beans and cilantro on tortillas.

Makes 1 serving. Per serving: 586 calories, 26g fat, 45g carbohydrate, 26g fiber, 43g protein

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