Breakfast Recipes
Egg and Veggie Muffins.
Ingredients:
6 eggs
1/4 cup diced bell peppers
1/4 cup diced onions
1/4 cup diced mushrooms
Handful of spinach leaves
Salt and pepper to taste
Instructions:
Preheat the oven to 350°F (175°C) and lightly grease a muffin tin.
In a bowl, whisk the eggs and season with salt and pepper.
Divide the diced vegetables and spinach among the muffin cups.
Pour the whisked eggs over the vegetables.
Bake for 15-20 minutes or until the eggs are set.
Nutrition Data (per serving, based on 1 muffin):
- Calories: 100 kcal
- Protein: 8g
- Fat: 6g
- Carbohydrates: 4g
- Fiber: 1g
- Sugar: 2g
- Sodium: 150mg
Peanut Butter Banana Wrap.
Ingredients:
1 whole wheat tortilla
2 tablespoons peanut butter
1 ripe banana, sliced
Optional: Honey or cinnamon for extra flavor
Instructions:
Lay the tortilla flat and spread peanut butter evenly over it.
Place the sliced banana on one side of the tortilla.
Drizzle honey or sprinkle cinnamon, if desired.
Roll up the tortilla tightly, tucking in the sides as you go.
Slice into smaller pieces, if desired, and enjoy.
Nutrition Data (per serving, based on 1 wrap):
- Calories: 350 kcal
- Protein: 12g
- Fat: 15g
- Carbohydrates: 45g
- Fiber: 6g
- Sugar: 11g
- Sodium: 200mg
Apple Cinnamon Quinoa Porridge.
Ingredients:
1/2 cup cooked quinoa
1/2 cup unsweetened applesauce
1/4 cup almond milk (or any milk of your choice)
1 tablespoon honey or maple syrup
1/2 teaspoon cinnamon
Chopped nuts or granola for topping
Instructions:
In a saucepan, heat the cooked quinoa, applesauce, almond milk, honey or maple syrup, and cinnamon.
Stir well and cook over medium heat until heated through.
Transfer to a bowl and top with chopped nuts or granola.
Nutrition Data (per serving, based on 1 serving):
- Calories: 300 kcal
- Protein: 8g
- Fat: 5g
- Carbohydrates: 55g
- Fiber: 8g
- Sugar: 10g
- Sodium: 150mg
Veggie Breakfast Burrito.
Ingredients:
2 large eggs
1/4 cup diced bell peppers
1/4 cup diced onions
1/4 cup black beans
Handful of spinach leaves
2 whole wheat tortillas
Salsa or avocado for topping (optional)
Instructions:
In a pan, sauté bell peppers, onions, black beans, and spinach until softened.
In a separate bowl, beat the eggs and pour them into the pan.
Scramble the eggs with the vegetables until cooked.
Warm the tortillas and place the egg and veggie mixture in the center.
Top with salsa or avocado, if desired, and roll up the tortilla.
Nutrition Data (per serving, based on 1 burrito):
- Calories: 300 kcal
- Protein: 10g
- Fat: 12g
- Carbohydrates: 40g
- Fiber: 6g
- Sugar: 5g
- Sodium: 600mg
Blueberry Chia Seed Pudding.
Ingredients:
1/4 cup chia seeds
1 cup milk (dairy or plant-based)
1 tablespoon honey or maple syrup
1/2 cup fresh blueberries
Sliced almonds or shredded coconut for topping
Instructions:
In a bowl or jar, combine chia seeds, milk, and sweetener.
Stir well and let it sit for 10 minutes, then stir again.
Cover and refrigerate for at least 2 hours or overnight.
Before serving, top with fresh blueberries and sprinkle sliced almonds or shredded coconut on top.
Nutrition Data (per serving, based on 1 serving):
- Calories: 180 kcal
- Protein: 4g
- Fat: 10g
- Carbohydrates: 20g
- Fiber: 8g
- Sugar: 8g
- Sodium: 50mg
Strawberry Banana Chia Smoothie.
Ingredients:
1 ripe banana
1 cup fresh or frozen strawberries
1 cup almond milk (or any milk of your choice)
1 tablespoon chia seeds
Optional: Honey or maple syrup for added sweetness
Instructions:
In a blender, combine banana, strawberries, almond milk, chia seeds, and sweetener (if desired).
Blend until smooth and creamy.
Pour into a glass and enjoy.
Nutrition Data (per serving, based on 1 serving):
- Calories: 200 kcal
- Protein: 4g
- Fat: 5g
- Carbohydrates: 38g
- Fiber: 7g
- Sugar: 24g
- Sodium: 50mg
Mediterranean Egg Wrap.
Ingredients:
2 eggs, scrambled
1 whole wheat tortilla
1/4 cup chopped cucumber
1/4 cup diced tomatoes
2 tablespoons crumbled feta cheese
Fresh basil leaves
Optional: a drizzle of olive oil or tzatziki sauce
Instructions:
Warm the tortilla and place it on a flat surface.
Spread the scrambled eggs on the tortilla.
Top with chopped cucumber, diced tomatoes, feta cheese, and fresh basil leaves.
Drizzle with olive oil or tzatziki sauce, if desired.
Roll up the tortilla tightly and slice it into smaller pieces, if desired.
Nutrition Data (per serving, based on 1 wrap):
- Calories: 300 kcal
- Protein: 18g
- Fat: 12g
- Carbohydrates: 30g
- Fiber: 6g
- Sugar: 3g
- Sodium: 500mg
Chocolate Banana Protein Smoothie.
Ingredients:
1 ripe banana
1 cup almond milk (or any milk of your choice)
1 scoop of chocolate protein powder
1 tablespoon almond butter
Handful of ice cubes
Optional: a drizzle of honey or a sprinkle of cocoa powder
Instructions:
In a blender, combine banana, almond milk, protein powder, almond butter, and ice cubes.
Blend until smooth and creamy.
Add honey or cocoa powder for extra sweetness or flavor, if desired.
Pour into a glass and enjoy.
Nutrition Data (per serving, based on 1 serving):
- Calories: 250 kcal
- Protein: 20g
- Fat: 8g
- Carbohydrates: 30g
- Fiber: 6g
- Sugar: 15g
- Sodium: 200mg
Egg and Avocado Breakfast Salad.
Ingredients:
2 hard-boiled eggs, sliced
1/2 avocado, sliced
Mixed salad greens
Cherry tomatoes, halved
Cucumber slices
Balsamic vinaigrette or lemon juice for dressing
Instructions:
Arrange mixed salad greens on a plate.
Top with sliced hard-boiled eggs, avocado, cherry tomatoes, and cucumber slices.
Drizzle with balsamic vinaigrette or lemon juice for dressing.
Toss gently to combine and enjoy.
Nutrition Data (per serving, based on 1 serving):
- Calories: 300 kcal
- Protein: 16g
- Fat: 22g
- Carbohydrates: 10g
- Fiber: 7g
- Sugar: 2g
- Sodium: 400mg
Peanut Butter Overnight Chia Pudding.
Ingredients:
1/4 cup chia seeds
1 cup almond milk (or any milk of your choice)
1 tablespoon peanut butter
1 tablespoon honey or maple syrup
Optional toppings: sliced banana, crushed peanuts, cocoa nibs
Instructions:
In a bowl or jar, combine chia seeds, almond milk, peanut butter, and sweetener.
Stir well until the peanut butter is evenly distributed.
Cover and refrigerate overnight.
In the morning, top with sliced banana, crushed peanuts, and cocoa nibs for added crunch and flavor.
Nutrition Data (per serving, based on 1 serving):
- Calories: 300 kcal
- Protein: 9g
- Fat: 18g
- Carbohydrates: 25g
- Fiber: 14g
- Sugar: 5g
- Sodium: 150mg
