BREAKFAST

Strawberry chia smoothie

Total Time 2 mins
Servings -8
Calories 169 kcal

Ingredients
  

  • 1 cup frozen strawberries
  • 1 cup spinach
  • 3 teaspoons chia seeds
  • 0.5 large granny smith apple
  • 1 cup water

Instructions
 

  • add ingredients to high speed blender and blend until smooth

Eggs and Toast

Course Breakfast
Servings 1
Calories 220 kcal

Ingredients
  

  • 2 each eggs
  • 1 slice Dave’s Killer Bread toasted
  • 1/2 tbsp Brummel and Brown buttery spread

Instructions
 

  • I think you’ve got this one. 

Blackberry Ginger breakfast smoothie

Course Breakfast
Servings 1
Calories 101 kcal

Ingredients
  

  • 1 cup Kale
  • 1 tbsp Ginger
  • 1/2 cup Blackberries
  • 1/2 each Granny Smith Apple
  • 1/2 Each large Carrot
  • 1 cups Water

Instructions
 

  • Add the ingredients to a high speed blender and blend until smooth. You may need to add more water to adjust the thickness.

Strawberry Banana Breakfast Smoothie

Course Breakfast
Servings 1
Calories 144 kcal

Ingredients
  

  • 1 cup Kale
  • 1/2 medium carrot
  • 1 cups Frozen Whole Strawberries
  • 1/2 medium Banana (frozen is fine)
  • 1 cups water

Instructions
 

  • Add all of the ingredients to a high-speed blender and blend until smooth. You may need to add more water to adjust the thickness.

Veggie Frittata

5gm carb per serving
Total Time 20 mins
Course Breakfast
Servings 2
Calories 240 kcal

Ingredients
  

  • 4 large eggs
  • ½ teaspoon salt
  • 1 medium tomato chopped
  • ½ green bell pepper
  • 1 tablespoon fresh chives finely chopped (or 1 teaspoon dried chives)
  • ½ cup shredded cheddar cheese

Instructions
 

  • Preheat oven to 350°F. Spray muffin tin with cooking spray and set aside
  • In a bowl whisk the eggs and salt, then add in the chopped vegetables and chives and ¼ cup of the cheddar cheese and whisk to combine. Pour into prepared skillet and sprinkle remaining ¼ cup cheddar cheese on top.
  • Bake for ~20 minutes, until just set.

Notes

Can be stored for 3-4 days in the refrigerator in a sealed container. 
To reheat. Wrap in parchment paper (or a paper towel if you don’t have parchment). Set microwave power to 50%.  reheat for 2- 3 minutes.
Keyword reheats well

Making fitness shake

9gm carb per serving

This drink is creamy, chocolaty, and will satisfy a sweet tooth. It functions well as a meal replacement, a snack, or as a pre/post-workout drink.• The high protein content helps curb appetite
• If taken before workouts, whey helps enhance muscle strength, endurance, and decrease muscle breakdown.
• If taken after workouts, whey helps enhance muscle recovery and boost muscle protein synthesis.
• You get 620mg of calcium in this drink, which is excellent for bone health. Many of my patients are getting less than the required 1000mg of calcium in their diet per day, which has a slow but devastating effect on their bone health. 
Course Breakfast, Snack
Servings 1 person
Calories 210 kcal

Ingredients
  

  • 8 oz unsweetened almond milk
  • 2 scoops EAS chocolate whey (if you decrease to 1 scoop, reduce the calories by 85, protein by 15gm, and the carbs by 4.

Notes

Try it out.

Cheese Toast

20gm carb per serving
Course Breakfast
Calories 250 kcal

Ingredients
  

  • 1 slice Dave’s Killer bread
  • 1 slice cheddar cheese (Recommend Sargento sharp cheddar as far as grocery store sliced cheese brands. If you’re splurging, get Tilamook cheddar)
  • 1 tablespoon of bummel and brown.

Instructions
 

  • Turn on the broiler
  • While the broiler heats, lightly toast the bread in the toaster (this allows the bread to be crispy throughout. If you don’t mind a soft bottom of your toast, then you could skip this step)
  • Butter the bread and top with cheese. Place on a cookie sheet
  • Place under the broiler until cheese melts.

Notes

Many mass produced cheeses available in the grocery stores are inexpensive, but often times can be bland or bitter. When you are eating something that is just cheese and bread, the ingredients need to spot on. In my opinion, Sargento strikes the the best balance between affordability and palatablity.
But if you love your Kraft cheese slices, I’m not gonna judge you. 

Apple Cinnamon Peanut Butter Toast

35gm carb per serving
Course Breakfast
Servings 1 person
Calories 260 kcal

Ingredients
  

  • 1 slice dave’s killer bread, 21 whole grains and seeds
  • 1 tbsp Jif Natural Crunchy peanut butter
  • 1/2 each apple, small, sliced thin
  • 1 tsp honey
  • 1/2 tsp cinnamon

Instructions
 

  • Toast the bread, then top with the peanut butter, apple slices, and cinnamon. drizzle with honey. 

Peanut butter toast

25gm carbs per serving
Course Breakfast
Servings 1
Calories 300 kcal

Ingredients
  

  • 1 slice dave’s killer bread (21 whole grains and seeds)
  • 1.5 tbsp Jif Natural Crunchy peanut butter (If you want, you can substitute with almond butter or cashew butter)
  • 1 tsp Flaxseed optional.

Instructions
 

  • I think you got this one. 

Eggs and Toast

Course Breakfast
Servings 1
Calories 220 kcal

Ingredients
  

  • 2 each eggs
  • 1 slice Dave’s Killer Bread toasted
  • 1/2 tbsp Brummel and Brown buttery spread

Instructions
 

  • I think you’ve got this one.