Breakfast Recipe Ideas

If you struggle with meal prep, here's some ideas that will help you start the day right!

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High Protein French Toast
Ingredients

• 2 large eggs
• 6 large egg whites
• 3/4 cup milk
• 1 teaspoon vanilla extract
• 4 Tablespoons flax meal
• 1/2 cup vanilla protein powder
• 1 teaspoon cinnamon
• Pinch kosher salt
• 8 slices bread

Instructions:

• Add all of the ingredients to a blender. Blend until smooth. Pour it into a large bowl or shallow dish.
  
• Spray a large nonstick skillet or griddle with non stick spray or melt 1/2 a Tablespoon of butter in the bottom over medium heat.
• Dip a piece of bread in the milk and protein mixture and flip to soak both sides to coat. Shake off any excess batter. Transfer the soaked bread to the skillet and cook for 2-3 minutes on each side, until the french toast is golden brown and the center is firm to the touch. Transfer to a serving plate and repeat with all of the bread. Whisk the milk mixture between pieces of bread as needed.
  
• Serve warm with your favorite french toast toppings.

Note: French toast may be stored in fridge for up to 5 days or in the freezer for 4 months. Reheat in microwave or toaster.

Makes 4 Servings
Macros per Serving: 370 calories/48g Carbs/21g Protein/10g Fat

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Breakfast Meal Prep Bowls
Ingredients:
For the Veggies

• 24 oz Baby Gold Potatoes, quartered
• 4 Bell Peppers, medium diced
• 1 Yellow Onion, medium diced
• 2 Tablespoons (32g) Olive Oil, divided
• 1/2 teaspoon Garlic Powder
• Salt and Pepper, to taste

For the Eggs

• 10 large Eggs, slightly beaten
• 8 servings Egg Whites, slightly beaten
• Cooking Spray, Oil, or Butter (for scrambling)

Jimmy Dean Turkey Sausage Crumbles or Turkey Sausage Patties

Instructions:
To Make the Roasted Veggies

1. Preheat an oven to 450ºF. (Optional: Line a half sheet pan with parchment paper.)
2. Add the potatoes to the sheet pan and toss with 1 tablespoon of olive oil and a pinch of salt and pepper. Bake for 15 minutes.
3. While the potatoes are in the oven, toss the peppers and onions in 1 tablespoon of olive oil and season with the garlic powder and a pinch of salt and pepper.
4. After 15 minutes, add the peppers and onions to the sheet pan and toss everything together.
5. Bake for an additional 25-30 minutes until the potatoes are fork tender and all the veggies are slightly browning around the edges.

To Make the Eggs

1. Coat a nonstick skillet with cooking spray, oil, or butter and heat over medium-low heat.
2. Add the eggs and cook to scramble.
   

To Assemble Breakfast Bowls
For 8 bowls, add a serving of turkey sausage, 4 ounces of scrambled eggs, and 4 ounces of roasted vegetables. Serve with fresh cilantro, cotija cheese, hot sauce or salsa macha, nonfat Greek yogurt or sour cream, warmed tortillas, or your choice of garnishes and sides.

Makes 8 Bowls
Macros per Serving: 384 Calories/20g Fat/22g Carbs/29g Protein

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Lemon Blueberry Baked Zucchini Oats
INGREDIENTS

• 4 tbsp Flax meal (30 g)
• 3/4 cup Water
• 2 Zucchini, processed until smooth, or finely grated (370 g)
• 3 scoops Vanilla protein powder (90 g)
• 1 1/3 cups Old fashioned oats (120 g)
• 1 tbsp Milk
• 2 tsp Vanilla
• 2 tsp Baking powder
• Zest from 2 lemons
• 2 tbsp Juice from lemon (30 g)
• 1/4 cup Blueberries (50 g)

INSTRUCTIONS

• Preheat the oven to 350°.
• In a small bowl, whisk together 4 tbsp flax meal and ¾ cup water, set it aside to thicken for five minutes. While you wait, grate your zucchini finely, OR use a food processor to process until pretty smooth. (This is my preferred method.)
• In a large bowl, combine your processed squash (don’t drain), thickened flax meal (flax egg), oats, milk, protein powder, vanilla, and baking powder. Add lemon zest, juice, and blueberries, and combine gently. Pour into a greased 9×9 pan and bake for 45-50 minutes or until set. Turn the oven off and let it sit in the warm oven for 10-20 minutes longer just to help them firm up.
• Let them cool before cutting into 6 pieces. I like mine chilled, in a bowl topped with cool whip and extra berries.

Makes 6 Servings
Macros per Serving: 176 Calories/20g Carbs/15g Protein/ 4g Fat

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Apple Crisp Yogurt and Cottage Cheese
INGREDIENTS

• 119g low-fat cottage cheese 
  
• 150g Vanilla Yogurt 
• 50g apples diced small 
• 10g granola 
• Cinnamon
• Drizzle of Honey

INSTRUCTIONSCombine yogurt and cottage cheese in a bowl. Top with diced apples and granola. Finish with a sprinkle of cinnamon and a drizzle of honey.

Makes 1 serving
Macros per Serving: 276 calories/26g carbs/25g protein/9g fat

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Hash Brown Skillet
Ingredients

• 1 small onion, finely chopped
• 1/2 cup sliced fresh mushrooms
• 1/2 cup chopped green pepper
• 1 tablespoon olive oil
• 3 cups frozen shredded hash brown potatoes
• 1 medium tomato, finely chopped
• 1/2 cup shredded reduced-fat cheddar cheese
• 2 tablespoons sliced ripe olives
• 1 jalapeno pepper, seeded and sliced
• 1/4 teaspoon seasoned salt
• 1/8 teaspoon pepper

Directions

1. In a large nonstick skillet, sauté the onion, mushrooms, jalapenos and pepper in oil until tender. Add hash browns; cook over medium heat for 8-10 minutes or until potatoes are browned, stirring occasionally.
2. Stir in the tomato, cheese, olives, seasoned salt and pepper. Cover and cook for 2 minutes or until cheese is melted. 

Makes 4 Servings
Macros Per Serving: 142 Calories/6g Protein/15g Carbs/7g Fat

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Tropical Protein Overnight Oats
Ingredients

• 1/4c Quick Oats
• 1/4c Milk
• 1 Tbsp Sweetened Coconut
• 1/4c Canned Pineapple Tidbits, no syrup added
• 1 scoop Vanilla Protein Powder

Instructions

1. Add the oats, milk, cocount flakes, pineapple and protein powder to a small jar or bowl.  
2. Stir well.
3. Store in the refrigerator for up to 5 days.

Makes 1 Serving
Macros per Serving: 266 calories/28g Protein/28g Carbs/5g Fat

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Breakfast Nachos
INGREDIENTS

• 1 serving of your favorite nacho chip
• 6 Tbsp egg whites (100 g)
• 1 egg
• ¼ cup low-fat cottage cheese (60 g)
• Pinch of pepper
• 1 pepper jack Laughing Cow cheese wedge
• 2 Tbsp tomato diced (30 g)
• 1 Tbsp red onion diced (10 g)
• 2 Tbsp avocado diced 20 g
• 1.5 Tbsp fat-free sour cream or Greek yogurt 20 g
• Cilantro
• Salt to taste
  

INSTRUCTIONS

• Whisk together egg whites, egg, cottage cheese, salt and pinch of pepper.  Heat skillet on medium heat and spray with a light mist of cooking spray. Add eggs and cook gently for 5-7 minutes until set, adding laughing cow cheese half way through to get it all melted in and combined well. Sprinkle with any additional salt and pepper to taste.
• Top plate of chips with crumbled egg mixture, diced tomatoes, red onion, avocado, sour cream, and fresh cilantro. Serve with shredded lettuce for more of a taco salad experience!

Makes 1 Serving
​Macros per Serving: 370 calories/26g Carbs/30g Protein/14g Fat

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Fudge Brownie Overnight Oats
Ingredients

• 1/4 C Quick Oats
• 1/2 c Milk
• 1 scoop Vanilla Protein Powder
• 1 Tbsp Sugar Free Fat Free Chocolate Fudge Pudding Mix
• 1 Tbsp Unsweetened Cocoa Powder (Optional)

Instructions

1. Combine all ingredients in a jar or bowl.  Refrigerate overnight.

Makes 1 Serving
Macros per Serving: 248 Calories/28g Protein/27g Carbs/3g Fat

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Blueberry Cheesecake Overnight Oats
Ingredients

• 1/4 c Quick Oats
• 1/2c Milk
• 1 scoop Vanilla Protein Powder
• 1 Tbsp Sugar Free Fat Free Cheesecake Pudding Mix
• 1/4 c Blueberries
• 1 Tbsp Graham Cracker Crumbs (optional)

Instructions

1. Combine all ingredients in a jar or bowl and refrigerate overnight.

Makes 1 Servings
Macros per Serving: 252 Calories/28g Protein/28g Carbs/3g Fat
(with Graham Crackers: 278 Calories/28g Protein/ 32g Carbs/4g Fat

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Butterfinger Overnight Oats
Ingredients

• 1/4 C (20g) Quick or Rolled Oats
• 1/2 C (120mL) Skim Milk (or your choice of liquid)
• 2/3 scoop (21g) Vanilla Protein Powder
• 1 Tbsp (8g) Sugar Free Butterscotch Pudding Mix
• 1 Tbsp (6g) PB2 or Powdered Peanut Butter
• 1/2 Tbsp (7g) Mini Chocolate Chips

Instructions

1. Combine all ingredients in a jar or bowl and refrigerate overnight.

Makes 1 Serving
Macros per Serving: 250 Calories/6g Fat/28g Carbs/21g Protein

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Peach Cobbler Overnight Oats
Ingredients

• 2 Tbsp (10g) Quick Oats
• 1 Tbsp (7g) Graham Cracker Crumbs
• 2 Tbsp (30mL) Skim Milk I used Fairlife 
• 1/4 C (62g) Canned Sliced Peaches in 100% juice, not syrup
• 1 Tbsp Honey
• 1/2 scoop (17g) Vanilla Protein Powder 

Instructions

1. Combine all the ingredients in jar or bowl and refrigerate overnight.
   
   

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Cottage Cheese Parfait Toast (Gluten Sensitive Options)
INGREDIENTS

• 1 piece of your favorite whole wheat toast (Sourdough can be used for gluten sensitivity, like myself)
• 90 g low fat cottage cheese
• About 1/2 Tbs Honey
• 25 g Blueberries
• 3-5 g natural peanut butter
• A dash of cinnamon and sometimes a light sprinkle of flake salt.

INSTRUCTIONS

1. Stir honey into your cottage cheese
2. Spread cottage cheese/honey mixture on toast
3. Microwave peanut butter to a drizzle consistency.
4. Top with fruit, cinnamon, and optional salt.
5. Drizzle with peanut butter.

Makes 1 Serving
​Macros per Serving: 201 Calories/27g Carbs/16g Protein/5g Fat

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Green Chili Egg Casserole
Ingredients

• 4 Cups Liquid Egg Whites 
• 3 Whole Eggs
• 2 Cups Low Fat Small Curd Cottage Cheese
• 2 Cups Fat Free Shredded Cheddar Cheese (1 small bag)
• 2 Cups Shredded Mozzarella Cheese (1 small bag)
• 1 4oz. Can Diced Green Chilies
• 2 Tablespoons Coconut Flour
• 1 Teaspoon Baking Powder
• 1/2 Teaspoon Salt

Instructions

1. In a large mixing bowl or mixer, beat egg whites and eggs for 2-3 minutes on medium-high speed.
2. In a small bowl combine coconut flour, baking powder, and salt. Combine and break apart any clumps. Gradually add to egg mixture.
3. Stir in cottage cheese, green chilies, and 3 cups of shredded cheese.
4. Pour into a lightly greased(I used Pam Spray) 13X9 inch baking dish. Sprinkle remaining cheese on top.
5. Bake uncovered, at 350 degrees for about 45 minutes, or until the center appears to be cooked through.

Makes 8 Servings
Macros Per Serving: 264 Calories/8g Fat/8g Carbs/ 35g Protein

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Crockpot Breakfast Casserole
​Ingredients

• 2 pounds Ground Sausage (I used my Faux Sausage Recipe)
• Shredded Cheddar Cheese, 4 cups
• 1 Bag of Frozen Shredded Hash Browns
• 1 Bag of Frozen Diced Green Peppers, Red Peppers and Onions (or you can not be lazy like me and use fresh!)
• 1 Cup of Milk
• 18 Medium Eggs
• Salt and Pepper

Directions

• Cook ground sausage in skillet
• Spray crockpot with Pam.
• Fill the bottom of the crockpot with shredded hashbrowns.
• Add in the sausage, peppers, onions and cheese. Mix together.
• In a separate bowl, add the eggs and whisk together. Add the 1 cup of milk and salt and pepper. Whisk together again.
• Pour the egg mixture into the crockpot and mix together.
• Cook on low for 7-8 hours and serve in the morning!

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Chunky Monkey Overnight Oats​
Ingredients

• 3/4 c Milk
• 1/3-1/2 c Oats
• 1/2 Banana
• 2 T Coconut
• 1 T Peanut Butter
• 1 t Honey
• Chocolate Chips

Instructions
Combine all ingredients in a jar.  Refrigerate at least 2 hours or overnight.  Add additional milk, if needed and top with chocolate chips.

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Almond Joy Overnight Oats
Ingredients

• 1/2 c Oats
• 3/4 c Milk
• 1 T Honey
• 1/2 T Chia Seeds
• 2 T Unsweetened Shredded Coconut
• 1/2 T Mini Chocolate Chips

Instructions

1. Combine all ingredients in a glass jar.
2. Stir until well combined.
3. Refrigerate overnight and enjoy cold

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Brownie Batter Almond Joy Overnight Oats
Ingredients

• 1/4 c Oats
• 1/4 c Milk
• 1 T Unsweetened Cocoa Powder
• 1/2 c Plain Greek Yogurt
• 1/8 t Salt
• 1/2 t Vanilla
• 1 1/2 T Chopped Almonds
• 2 T Chocolate Protein Powder

Instructions
Toss all ingredients into a mason jar, cover with lid, mix it up and set in the fridge overnight.  

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Strawberry Cheesecake Overnight Oats

• 1 c Strawberries, diced
• 3/4 c Unsweetened Almond Milk
• 1/2 c Plain Greek Yogurt
• 1 T Honey
• 1 t Vanilla
• 1 oz Plain Cream Cheese
• 1 cup Oats
• 1 T Chia Seeds
• Pinch of Salt
• Crushed Graham Crackers

Instructions

1. Put strawberries, almond milk, greek yogurt, cream cheese, honey and vanilla into a food processor or blender and process until the strawberries are pureed.
2. Transfer to a large bowl and add oats, chia seeds, and salt.  Mix with a spoon until combined.
3. Put mixture into 2-3 small mason jars or just cover and refrigerate overnight or for at least 2 hours.
4. Before serving top with crushed graham crackers.
   

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Peanut Butter Cup Overnight Oats
Ingredients

• 2 1/2 T Creamy Peanut Butter
• 1/4 t Vanilla
• Pinch of Salt
• 1/4 c Low-Fat Vanilla Yogurt
• 1/3 c Unsweetened Almond milk or Milk of your choice
• 1/2 c Oats
• 1/2-1 T Cocoa Powder
• 1/2 t Sweetener of your choosing

Instructions

1. In a small bowl, combine the peanut butter, vanilla and salt.  Microwave for 10 seconds, stir for 10 seconds, and microwave for 10 more seconds.
2. Add in the yogurt, milk, oats, cocoa powder and sweetener.
3. Stir well and make sure the peanut butter is mashed in thoroughly.
4. If desired, add in chocolate chips.
5. Transfer the mixture into a small jar.
6. Place in the fridge for at least an hour or until oats are completely softened.
7. Store overnight oats in the fridge for up to 3 days

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Apple Cinnamon Overnight Oats

• 1/2 cup Rolled Oats
• 1/2 cup Milk
• 1 tbsp Honey
• 1 tsp Ground Cinnamon
• 1 Apple, diced

Instructions

1. In a mason jar, add oats, milk, honey, and cinnamon.  Stir to combine.
2. Top with diced apple.
3. Refrigerate overnight, or at least 4 hours.
4. Top with desired topping, such as peanut butter, pumpkin seeds, or raisins

Makes 1 Serving
Macros Per Serving 298 Calories/2.68g fat/60.67g carbs/10.66 g protein

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Breakfast Bake

• 1 Pound Lean Ground Turkey
• 6 Eggs
• 6 Egg Whites
• 133 g Sweet Potato
• 40 g Spinach
• 85 g Mixed Peppers

Instructions

1. Preheat oven to 375.
2. Cook and season your meat (1 tsp chili powder, 1 tsp. garlic powder and salt and pepper).
3. Spray an 8x8 baking dish with cooking spray.
4. Slice sweet potatoes skinny and lay them out in the dish as a base layer.  Top with peppers and spinach.  Add cooked turkey.
5. Blend eggs and egg whites together and pour on top.
6. Bake for 45-60 minutes or until the eggs brown on top just a tad.

Makes 6 Servings
Macros per Serving: 192 Calories/6g fat/29g protein/6g carbs

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Peaches and Cream Overnight Oats

• 1/2 cup Peaches
• 1 Tbsp Honey
• 1/2 cup Oats
• 1/2 tsp Vanilla
• 1/4 cup Plain Greek Yogurt
• 2 Tbsp Half and Half
• 6 Tbsp Milk

Directions
Place milk, half and half, vanilla, honey and oats in a mason jar.  Top with peaches and then yogurt.  Place in refrigerator to soak for at least 4 hours.  Will keep in refrigerator for up to 4 days.

Makes 1 serving
​Macros per serving: 325 calories/57g carbs/3g fat/18 g protein

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Faux Sausage

• 2 tsp dried parsley
• 2 tsp Italian seasoning
• 1 1/2 tsp black pepper
• 1/2 tsp fennel seed, crushed
• 1/2 tsp paprika
• 1 tsp red pepper flakes
• 2 tsp salt
• 1 Tbsp minced garlic
• 1 tsp minced onion
• 2 pounds ground beef, turkey, pork or chicken

Directions

1. In a small bowl, combine all of the seasonings.  Add the seasonings to 2 pounds of meat.  Brown or cook as desired.

Notes
*You can mix up the seasonings in a bigger batch to store in your pantry.

Makes 8 servings
Macros per serving: 292 cals/19g protein/1g carbs/22g fat

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