Breakfast Recipes
Overnight Oats.
Ingredients:
1/2 cup rolled oats
1/2 cup milk (dairy or plant-based)
1 tablespoon chia seeds
1 tablespoon honey or maple syrup
Fresh fruits and nuts for topping
Instructions:
In a jar or container, combine oats, milk, chia seeds, and sweeteners.
Stir well, cover, and refrigerate overnight. In the morning, top with fresh fruits and nuts of your choice.
Nutrition Data (per serving, based on 1 serving):
- Calories: 300 kcal
- Protein: 10g
- Fat: 8g
- Carbohydrates: 50g
- Fiber: 8g
- Sugar: 8g
- Sodium: 120mg
Veggie Scramble.
Ingredients:
2 eggs
1/4 cup diced bell peppers
1/4 cup diced onions
1/4 cup diced tomatoes
1/4 cup spinach leaves
Salt and pepper to taste
Instructions:
In a pan, sauté bell peppers, onions, and tomatoes until softened.
Add spinach leaves and cook until wilted.
In a separate bowl, beat the eggs and season with salt and pepper.
Pour the eggs into the pan and scramble until cooked through.
Nutrition Data (per serving, based on 1 serving):
- Calories: 35 kcal
- Protein: 1g
- Fat: 0g
- Carbohydrates: 8g
- Fiber: 2g
- Sugar: 4g
- Sodium: 10mg
Banana Pancakes.
Ingredients:
1 ripe banana, mashed
2 eggs
1/4 cup whole wheat flour
1/2 teaspoon baking powder
1/2 teaspoon vanilla extract
Pinch of salt
Instructions:
In a bowl, combine mashed banana, eggs, flour, baking powder, vanilla extract, and salt. Mix well.
Heat a non-stick pan over medium heat and lightly coat with oil.
Pour small portions of the batter onto the pan to form pancakes.
Cook until bubbles form on the surface, then flip and cook until golden brown.
Nutrition Data (per serving, based on 2 servings):
- Calories: 200 kcal
- Protein: 6g
- Fat: 4g
- Carbohydrates: 38g
- Fiber: 3g
- Sugar: 10g
- Sodium: 300mg
Greek Yogurt Parfait.
Ingredients:
1 cup Greek yogurt
1/4 cup granola
1/4 cup mixed berries (blueberries, strawberries, raspberries)
1 tablespoon honey or maple syrup
Instructions:
In a glass or bowl, layer Greek yogurt, granola, and mixed berries.
Drizzle honey or maple syrup on top.
Repeat the layers until the ingredients are used up.
Serve immediately or refrigerate for later.
Nutrition Data (per serving, based on 1 serving):
- Calories: 200 kcal
- Protein: 15g
- Fat: 5g
- Carbohydrates: 30g
- Fiber: 3g
- Sugar: 20g
- Sodium: 100mg
Avocado Toast.
Ingredients:
1 slice whole grain bread, toasted
1/2 ripe avocado
A squeeze of lemon juice
Pinch of salt and pepper
Optional toppings: sliced tomatoes, feta cheese, red pepper flakes
Instructions:
Mash the avocado with lemon juice, salt, and pepper in a bowl.
Spread the avocado mixture onto the toasted bread.
Add desired toppings, such as sliced tomatoes, feta cheese, or red pepper flakes.
Nutrition Data (per serving, based on 1 serving):
- Calories: 200 kcal
- Protein: 6g
- Fat: 15g
- Carbohydrates: 15g
- Fiber: 7g
- Sugar: 1g
- Sodium: 200mg
Spinach and Feta Omelet.
Ingredients:
2 eggs
A handful of fresh spinach
1/4 cup crumbled feta cheese
Salt and pepper to taste
Instructions:
In a bowl, beat the eggs and season with salt and pepper.
Heat a non-stick pan over medium heat and lightly coat with oil.
Add spinach to the pan and cook until wilted.
Pour the beaten eggs over the spinach and cook until the edges start to set.
Sprinkle feta cheese over one half of the omelet and fold the other half over.
Cook for another minute or until the cheese has melted.
Nutrition Data (per serving, based on 1 omelet):
- Calories: 250 kcal
- Protein: 18g
- Fat: 18g
- Carbohydrates: 3g
- Fiber: 1g
- Sugar: 2g
- Sodium: 550mg
Berry Smoothie Bowl.
Ingredients:
1 frozen banana
1 cup mixed berries (strawberries, blueberries, raspberries)
1/2 cup milk (dairy or plant-based)
Toppings: granola, sliced fruits, coconut flakes
Instructions:
In a blender, combine frozen bananas, mixed berries, and milk.
Blend until smooth and creamy.
Pour the smoothie into a bowl.
Top with granola and sliced fruits. Sprinkle coconut flakes on top.
Nutrition Data (per serving, based on 1 bowl):
- Calories: 300 kcal
- Protein: 10g
- Fat: 5g
- Carbohydrates: 55g
- Fiber: 10g
- Sugar: 35g
- Sodium: 50mg
Quinoa Breakfast Bowl.
Ingredients:
1/2 cup cooked quinoa
1/4 cup Greek yogurt
1 tablespoon honey or maple syrup
1 tablespoon chopped nuts (almonds, walnuts, or pecans)
1 tablespoon dried fruits (raisins, cranberries, or apricots)
Optional: sprinkle of cinnamon
Instructions:
In a bowl, combine cooked quinoa, Greek yogurt, honey or maple syrup, chopped nuts, and dried fruits.
Mix well until everything is evenly distributed.
Sprinkle with cinnamon, if desired.
Nutrition Data (per serving, based on 1 bowl):
- Calories: 350 kcal
- Protein: 12g
- Fat: 10g
- Carbohydrates: 50g
- Fiber: 7g
- Sugar: 10g
- Sodium: 200mg
Sweet Potato Hash.
Ingredients:
1 medium sweet potato, diced
1/4 cup diced onions
1/4 cup diced bell peppers
2 tablespoons olive oil
Salt, pepper, and paprika to taste
Optional: fried or poached eggs
Instructions:
In a pan, heat olive oil over medium heat.
Add sweet potatoes, onions, and bell peppers. Cook until sweet potatoes are tender.
Season with salt, pepper, and paprika.
Optional: Serve with a fried or poached egg on top.
Nutrition Data (per serving, based on 1 serving):
- Calories: 200 kcal
- Protein: 3g
- Fat: 10g
- Carbohydrates: 25g
- Fiber: 4g
- Sugar: 5g
- Sodium: 300mg
Green Smoothie.
Ingredients:
1 cup spinach or kale leaves
1 frozen banana
1/2 cup chopped pineapple
1/2 cup almond milk (or any milk of your choice)
1 tablespoon chia seeds
Optional: 1 tablespoon of honey or maple syrup
Instructions:
In a blender, combine spinach or kale leaves, frozen banana, chopped pineapple, 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: 150 kcal
- Protein: 5g
- Fat: 2g
- Carbohydrates: 30g
- Fiber: 5g
- Sugar: 20g
- Sodium: 50mg
