Like most people you're probably busy in the mornings and may not have time to make breakfast. Take heart because there are solutions to that problem instead of opting for a gas station snack.
*The following recipes are templates so don't be afraid to alter them to your desires. They're intended to be prepared in advance to save time in the morning.
1. Yogurt Bowl
Preferably Greek yogurt or 0-2% regular yogurt
Options: Nuts, berries, protein powder, semi sweet chocolate chips etc
Breakfast Muffins
1 cup of oat flour or rolled oats
1/2 cup of vanilla whey protein powder
1 Tsp cinnamon
2 Tsp baking powder
1 teaspoon baking powder
1/4 cup of ground flaxseed (optional)
1/2 tsp of salt
Pinch of nutmeg
2- 3 bananas/ 1 cup
2 egg whites or 60 grams
1 1/2 cup of lower fat milk
Optional add ins: nuts, berries, semisweet chocolate chips
2. Smoothies
Any combination tailored to your needs
Protein powder,
Blended oatmeal,
Nuts/seeds,
Berries,
Milk,
Spinach,
Ice/gaur gum for thickening etc
3. French Toast
6 slices of whole grain or rye bread
1 1/2 cups of egg whites
1/2 cup of low fat protein milk
1 tsp of vanilla extract
1 tsp of ground cinnamon
1/4 tsp of salt
Olive oil or coconut oil spray
Optional toppings include: Fresh fruit, Greek yogurt, Low calorie sweeteners
4. Omelettes
Egg whites and/or eggs of course!
For volume: mixed vegetables, sliced meats etc
5. Protein Pancakes
1 cup rolled oats,
1/2 cup of Greek yogurt
2 eggs
1 scoop of protein powder
1 tsp of baking powder
¼ cup of milk
Pinch of salt
Alternative: Buy pre-made protein pancake powder and just add water or milk
6. Overnight Oats
Options: Milk, protein powder, fruit, nuts/seeds, zero/low calorie sweeteners
Mix together and leave in fridge overnight
Instant or rolled oats
7. Egg Sandwich
English muffin , low calorie sourdough/rye bread or wrap
Egg whites or a mixture eggs and egg whites
Low fat cheese
Sugar free sauces, seasonings etc
8. No Bake Breakfast Bars
1 1/2 cups of rolled oats
2 scoops whey protein
1 ounce of almonds or cashews
80 grams of dates and 1 tbsp of coconut flour in the food processor
Melt 8 tbsp of peanut butter with 2 tbsp brown rice syrup
Mix all the ingredients together with 3 Oz of low fat milk
Place parchment paper in pan, add optional fruit toppings and place in fridge overnight
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