Breakfast Recipes

Western Omelet

½ cup of egg whites, plus one whole egg, beaten
2 oz turkey ham, chopped
¼ fresh green pepper, cut into strips
¼ small onion, chopped
2 tsp coconut oil

In a medium skillet, sauté the onions and turkey ham in 1 tsp coconut oil adding the green peppers after a couple of minutes. Cook a few minutes more, then remove from the skillet. Add the remaining coconut oil and pour in the beaten eggs. Flip the omelet, then add the sautéed mixture onto ½ half, fold over and serve.

Plain Greek Yogurt w/ Honey

1 cup of low fat or non-fat Greek yogurt
½ cup fresh fruit
1 tsp honey (optional)
1 tbsp flax seeds

Mix everything together

Always use plain yogurt and sweeten it yourself. You will use a lot less than what is put in by the manufacturer.

Guilt Free Pancake Batter

1 cup plain oatmeal (old fashioned or quick oats, not instant), 1 cup egg whites, ½ cup 1 % cottage cheese, 1 teaspoon baking powder.
1.In a blender, combine oatmeal, egg whites, and cottage cheese, and process until smooth. Add baking powder and process briefly, just enough to mix it in.
2.Fold in blueberries, walnuts or chocolate chips.
3.If making banana pancakes either place slices on top of pancakes as they cook, or blend banana into the batter as you process it.
4.Add cinnamon to batter for cinnamon pancakes.
5.For gingerbread pancakes add 1 tb molasses, ¼ tsp each: nutmeg, allspice and cloves. ¾ tsp cinnamon, 1 ½ tsp ground ginger.
6.Use your imagination and add whatever you choose, just go with the basic batter recipe.

Time management tip: Make batter the night before or even the pancakes ahead of time. Heat and eat.

Healthy Morning Glory Muffins

¾ cup whole wheat flour, ¾ cup oat bran, 1 tsp baking powder, 1 ½ tsp baking soda, ½ tsp cinnamon, ½ tsp pumpkin pie spice, 1/8 tsp salt, 2 eggs, 2 tb water, 2 tb melted coconut oil, ½ cup finely grated carrots, ½ cup finely grated zucchini, ½ cup finely chopped apple, 1 cup mashed banana.
1.Preheat oven to 400 degree. Lightly oil 12 wells of a muffin pan.
2.Mix the dry ingredients in one large bowl, mix the wet ingredients (everything else) in a separate bowl.
3.Add the dry to the wet and stir just until everything is mixed. Divide batter between 12 muffin liners and bake for 15 minutes.

Huevos Rancheros

Here is the easiest version, ever! Single serving, but easily doubled or more.

1 - 6 inch flour or corn tortilla
½ cup leftover chili
¼ cup shredded Monterey Jack Cheese
¼ cup salsa
1 egg
Optional toppings: Avocado, shredded lettuce, chopped onions, diced tomato, black olives

Fry your egg. While the egg cooks, heat the chili in the microwave, then heat the tortilla in the microwave. When the egg is done, put
cheese on top of chili and heat in microwave until melted.
To assemble:
Put tortilla on a plate, top with egg, then top with chili and cheese. Salsa and any additional toppings are last.

Ezekiel French Toast

1egg, beaten
¼ cup almond milk
¼ tsp cinnamon
¼ tsp vanilla extract
2 slices Ezekiel bread- any kind

Ezekiel bread is made from spouted grains and is found in the grocery freezer

Combine all ingredients except bread.
Heat a skillet to medium-high heat and spray with cooking spray.
When skillet is hot, dip both side of bread and cook for about 2-3 minutes per side.


¼ cup of Quaker Oats or Quick oats - not the pouches
½ cup Almond milk
Microwave for 45 seconds, stir, microwave 45 seconds.
All microwaves vary so see what works for yours Also, adjust the milk amount according to how thick you like your oatmeal.


Honey Cinnamon maple syrup Vanilla extract dried fruit
Mixed nuts seeds- pumpkin, sesame, chia, flax any type of fresh fruit
Nutmeg canned pumpkin

Turkey Sausage and Veggie Omelet

½ cup of egg whites, plus one whole egg, beaten.
3 oz lean turkey sausage, diced
½ roma tomato, chopped
¼ small onion, chopped
1 tablespoon fresh chopped cilantro
2 tsp coconut oil

In a medium skillet, sauté turkey sausage and onions in 1 tsp coconut oil for about 5 minutes, until brown. Add tomato and stir for about 3 minutes more, add cilantro, give a quick stir. Remove from skillet. Add remaining coconut oil, pour in eggs, flip omelet, add mixture to ½ of omelet, fold over and serve.

Asian Scrambled Eggs

½ cup of egg whites, plus one whole egg, beaten
½ cup chopped mushrooms
2 green onions, chopped
5 snow peas, quartered
¼ bell pepper, chopped
2 tsp peanut oil
1 tsp chopped fresh ginger
1 clove garlic, chopped
1 tsp soy sauce

In a skillet or wok on medium-high heat, add the ginger and garlic in 1 tsp peanut oil. After about 30 seconds, add the vegetables, stir fry until mushrooms start to brown and lose moisture or to desired doneness. Drizzle ½ the soy sauce over vegetables, then remove from skillet. Add remaining oil, then the eggs. When eggs are almost done, add the vegetables and mix thoroughly. Drizzle the remaining soy sauce on top and serve.

Coconut Banana Protein Wedges

6 egg whites, 1 mashed banana, 2 tsp coconut extract, 1 tb canola oil, 1 ½ cups quick oats, ½ cup sugar or sugar substitute, ½ tsp baking powder, ¼ tsp salt, 1 scoop vanilla protein powder, 1 tb coconut flakes.
1.Preheat oven to 375 degrees and lightly oil a 9 inch cake pan.
2.2. In a large bowl ,mix together egg whites, banana, coconut extract and oil.
3.3. In a second bowl, mix together oats, sugar, baking powder, salt, and protein powder.
4.Add the wet ingredients to the dry ingredients and stir until uniform. Spread into pan, top with coconut flakes and bake for 14 minutes.
5.Cool and cut into 4 big wedges.

Quinoa and Steel Cut Oatmeal

2 cups water
¼ cup quinoa
½ tsp olive oil
½ cup steel cut oats
pinch salt
¼ cup almond milk

Heat water in a kettle until boiling. Rinse quinoa. In a saucepan, heat oil over medium heat. Add oats and stir for about 2 minutes. Add quinoa and hot water and bring everything to boil. Once it's boiling, turn down the heat and simmer, uncovered for about 25-30 minutes. Add almond milk and turn off the heat. The texture should be a little chewy.

Quinoa Fruit Pudding

Makes six - ½ cup servings.
1 cup organic quinoa. 2 cups boiling water. ½ cup dried cherries. ½ cup dried cranberries. ½ cup unsweetened apple juice. 2 bananas. 1 teaspoon grated orange rind. 1 teaspoon vanilla. ½ teaspoon cinnamon.
Rinse quinoa. Add quinoa to boiling water and reduce heat to low and simmer for 7 minutes. Add dried fruit and simmer until liquid is absorbed about 5-7 minutes more. While quinoa is cooking, combine remaining ingredients in food processor and puree until smooth. Remove quinoa from heat and combine pureed mixture with quinoa and mix well. Refrigerate until ready to serve.
Optional: top with fresh mixed fruit.

Protein Shakes

1 cup almond milk
1 scoop vanilla protein powder
A handful of ice cubes
Put all ingredients into a blender pitcher and blend for 1 minute.

This basic recipe will make one 20 ounce shake.

Recipe ideas:

Berry Shake
1 cup almond milk
1 scoop vanilla protein powder
1 cup of frozen mixed berries

Chocolate Peanut Butter Shake
1 cup almond milk
1 scoop chocolate protein powder
1 scoop powdered peanut butter
a handful of ice cubes

Mint Chocolate shake
Steep a mint tea bag in ½ cup of boiling water for 5 minutes. Squeeze remaining liquid from teabag and discard.
Blend tea water, ½ cup almond milk, 1 scoop chocolate protein powder and a handful of ice cubes. 1 T semi-sweet chocolate chips- optional.

Pina Colada Shake
1 cup of frozen pineapple and banana
1 cup of coconut milk
1 scoop of vanilla protein powder

Add- In's
Get creative.
Add some of these items to your shakes but be mindful of the extra calories!
Avocado Flax Seeds Cinnamon Plain yogurt oats
Kale Almonds Honey Cottage cheese any fruit
Spinach Coconut Vanilla extract Cashews


1 cup egg whites
2 whole eggs
cooking spray
salt and pepper to taste
¼ cup seeds- pumpkin, or sunflower
2 cups chopped veggies- onion, pepper, broccoli, zucchini, whatever you like or have on hand. Note: if using leafy greens, such as spinach or kale, use 1 cup and cut back to 1 cup of your chopped veggies
1-2 cloves garlic, minced
½ cup of shredded low fat cheese- such as feta, cheddar, or mozzarella
4oz of lean meat, chopped- such as turkey ham, or chicken sausage

Preheat oven to broil. Heat an oven safe skillet coated with cooking spray over medium heat. Whisk the eggs, egg whites, salt and pepper in a mixing bowl. Set aside. When the skillet is hot add all the veggies, seeds, garlic, and lean meat and sauté for 5-6 minutes until tender. With your wooden spoon, spread mixture evenly throughout the pan. Pour egg mixture evenly over the veggie mixture. Don't stir, cook for a couple of minutes until the mixture begins to bubble. Sprinkle cheese evenly on top. Broil in oven for 2-5 minutes until set. Will be lightly brown. Hint: watch this step closely. Remove from oven and transfer to a plate, should slide right off. Cut into 4 wedges.

Time management Tip: Make this dish the night before and heat up a wedge for breakfast. They'll be 4 wedges so you have a healthy breakfast ready to go for most of your work week.