Breakfast Ideas

Almond Blueberry Pancakes

172 calories

Makes 4, Serves 2

• ½ cup whole wheat flour
• 1 teaspoon baking powder
• 1 egg
• ⅓ cup almond milk, original, unsweetened, plus more if necessary
• 1/4 teaspoon salt
• 1 teaspoon brown sugar
• 3 tablespoons blueberries

1. Sift flour and baking powder together, set aside.
2. Beat egg together with milk, salt and sugar in bowl.
3. Combine flour until moistened, add blueberries and stir.
4. Preheat heavy-bottomed skillet over medium heat and spray with cooking spray.
5. Pour 1/4 cup of batter into pan for each pancake.
6. Cook until bubbly, about 1 ½ minutes.
7. Flip and continue cooking until golden brown.

 

Smoothie    258 kcals

• 1 cup milk, almond milk, original, unsweetened ½ cup greek yogurt, nonfat, plain
• ½ cup greek yogurt, plain, nonfat
• ½ cup frozen fruit, unsweetened
• 1 cup frozen kale
• 1 teaspoon honey

1. Blend all ingredients together.
2. Yes- frozen kale! Add this ingredient to make a super healthy smoothie.  You can’t even taste the kale.
3. Almond milk has half the calories of skim milk!

 

Mini Quiche wrapped in Bacon

275 calories

• 2 eggs
• 2 teaspoons skim milk
• 2 slices bacon, cooked (not crispy)
• 2 tablespoons broccoli florets, chopped, steamed
• 2 teaspoons cheddar cheese, low fat
• ½ cup strawberries, sliced

1. Preheat oven to 350.
2. Beat eggs with milk.
3. Spray two oven-proof ramekins with cooking spray.
4. Place one slice of bacon around the inside edge of each ramekin.
5. Put broccoli and cheese in bottom of ramekins and pour egg over top.
6. Bake for 15 minutes or until cooked all the way through.

Serve with sliced strawberries.

 

Spinach Pita

341 kcals

Prep Time: 5 minutes

Cook Time: 5 minutes

Ingredients:

• Cooking Spray
• 1 cup baby spinach
• 2 eggs, beaten
• Salt and pepper to taste
• 2 tablespoons parmesan cheese, shredded
• 1 whole wheat pita

Directions:

1. Heat skillet over medium heat and spray with oil.
2. Add spinach and cook until just wilted, stirring constantly.
3. Add eggs, salt and pepper.  Continually stir with a wooden spoon until eggs are fluffy and fully cooked.  Add cheese and stir until well combined.
4. Spoon egg mixture into pita and serve.

 

Huevos Rancheros

389 calories

Prep Time: 5 minutes

Cook Time: 7 minutes

Ingredients:

• 1/4 cup salsa
• 2 eggs
• 1 tablespoon cheddar cheese, shredded, low fat
• 2 corn tortillas
• Salt and pepper to taste
• ½ cup black beans
• 1 teaspoon cumin

Directions:

1. Warm salsa in a non-stick pan for 1-2 minutes.
2. Move salsa to the side to create space for each egg.  Crack eggs into pan and cook for 3-5 minutes.
3. While eggs are cooking, heat beans in separate pan and add cumin, salt and pepper to taste.  Also warm tortillas in oven for 3 minutes.
4. After eggs are cooked to likeness, transfer eggs to plate with tortillas and beans.  Sprinkle cheese on top of eggs.

 

Broccoli and Cheddar Omelet

290 calories

Prep Time: 5 minutes

Cook Time: 5 minutes

Ingredients:

• Cooking Spray
• 2 eggs
• 1 tablespoon water
• 1/4 cup broccoli, steamed and chopped
• 2 tablespoons cheddar cheese, shredded, low fat
• Salt and pepper to taste

Directions:

1. Heat omelet pan over medium heat.  Add cooking spray.
2. Whisk eggs together with water.
3. Add eggs to pan and let sit for 1-2 minutes.
4. Add broccoli and cheese, salt and pepper.  Cook for 1-2 more minutes or until egg is cooked through.
5. Fold egg in half and cook on each side for 1 more minute or until cheese is melted.

Serve with 1 slice Ezekiel Bread and ½ cup fresh raspberries

 

Tomato Toast: 286 kcals

• 2 slices whole grain bread
• 2 tablespoons cream cheese, low fat
• 2 slices tomato

Toast bread, spread with cream cheese and top with tomato

 

Banana and Almond Butter: 308 kcals

• 1 banana
• 2 tablespoons almond butter

 

Eggs and Toast: 217 kcals

• 1 soft boiled egg
• 1 piece whole grain toast
• 1 teaspoon butter

 

Yogurt and Fruit – 236 calories

• 1 cup 2% milk
• ½ cup greek yogurt, plain, nonfat
• 2 frozen strawberries
• 2 frozen peach slices
• 1 teaspoon honey
• 2 ice cubes

Blend all ingredients together

 

Scrambled Eggs- 248 calories

• 1 egg, scrambled or fried
• 2 teaspoons butter
• 1/4 cup sliced bell peppers
• 1 slice whole wheat toast

Place 1 teaspoon butter in nonstick pan over medium heat.  Saute peppers and then add egg and cook to preference.  Toast bread and butter with 1 teaspoon butter.

 

Oats and Yogurt – 330 calories

• 1/2 cup quick oats
• 1 cup water
• 1 tablespoon brown sugar
• 1/4 teaspoon cinnamon
• 1/8 teaspoon salt
• 1/4 cup greek yogurt, plain, nonfat
• 1 crisp apple, sliced

 

Apple and Cheese- 291 calories

• 1 apple, sliced
• 1 cup cubed cheddar cheese

 

Cereal- 231 calories

• 1 cup bran cereal
• ½ cup 2% milk
• ½ cup blueberries

 

Tomato and Egg- 160 calories

• 2 slices tomato
• 1 hard boiled egg
• Salt and pepper

 

Whole Grain Waffles- 306 calories

• 1 whole grain waffles
• 2 tablespoon all natural peanut butter
• 1/4 cup raisins

 

Yogurt, Fruit and Granola – 267 calories

• 6 ounces nonfat, vanilla, greek yogurt
• ½ cup strawberries
• ½ cup granola (with flax seed or almonds)

Mix all ingredients together

 

Cereal and Grapefruit – 280 calories

• ½ grapefruit
• 1 cup fiber cereal
• ½ cup 2% or skim milk

 

Oatmeal – 245 calories

• 1 cup oatmeal, instant, plain
• ½ cup water
• 1 teaspoon honey
• 1 teaspoon ginger, dried
• ½ cup strawberries, sliced
• 1 dollap of yogurt

Make oatmeal according to directions.  Mix in honey and ginger and top with strawberries and yogurt.

 

Almond Butter Toast – 400 calories

• 2 slice whole grain toast
• 2 tablespoon almond butter

Toast bread.  Spread almond butter on toast and top with apple slices.

 

Scrambled Eggs – 310 calories

Prep Time: 5 minutes

Cook Time: 7 minutes

Ingredients:

• 1 teaspoon butter
• 1/4 cup onion
• 1/4 cup pepper
• 2 eggs
• 1/4 cup chedder cheese
• Salt and pepper to taste

Directions:

1. Heat butter in pan over medium heat.
2. Add onions and cook until translucent.  Add peppers and saute for 3-4 minutes or until cooked through.  Add salt and pepper to taste.
3. Meanwhile, crack eggs in bowl and add 1 tablespoon water.  Whisk together.
4. Add eggs to pan and constantly stir until scrambled.  Add cheese and mix unit melted.

 

Fruit Smoothie – 311 calories

• 1 cup 2% milk
• ½ cup nonfat vanilla greek yogurt
• 1 cup frozen fruit
• 2 ice cubes

Blend all ingredients together

 

Breakfast Burrito – 329 cals

Prep Time: 5 minutes

Cook Time: 5 minutes

Ingredients:

• 1 teaspoon butter
• 1 eggs
• 2 tablespoons black beans
• 2 tablespoons cheddar cheese
• 2 tablespoons salsa
• 1 whole wheat tortilla

Directions:

1. Heat butter in pan over medium heat.
2. Crack eggs into bowl and add 1 tablespoon water and whisk together.
3. Add eggs to pan and stir continuously.  When eggs are cooked about halfway, add beans and cheese.  Add salt and pepper to taste.
4. Place egg mixture to tortilla, top with salsa and roll up.