Breakfast Ideas

Kick start your day the right way!

Healthy breakfast food ideas + rough calories…for your edification 🙂

  1. Avocado Toast (60-120 kcal)
    1. PRO TIP: use rice cakes (35 kcal) for a low carb/ cal option
    2. DO NOT USE: White bread or whole wheat bread (overly processed)
      1. Ezekiel bread (80 kcal) is the best bread option out there!
  2. Yogurt (120 kcal +)
    1. add berries! or for that extra satisfying eating experience add Ezekiel golden flax (a healthy alternative to granola)!
    2. MAKE SURE YOGURT IS GREEK YOGURT!
    3. GOOD BRANDS: Chobani, Trader Joes, Siggis, Green Mountain, Fage
  3. Oatmeal (150 +)
    1. add berries, nuts and cranberries if desired
    2. almond milk and brown sugar as needed
    3. PRO TIP: CINNAMON!
  4. Fruit (45-100)
    1. Grapefruit with brown sugar
    2. Apple (80)
    3. Banana (100)
    4. Berries (50-80)
    5. Melon (35-50 per cup)
  5. Soup (40-120 cal a cup)
    1. A great filling and warm way to start the day
    2. RECOMMEND: Chicken veggie soup (100 kcal) or miso soup (80 kcal)
  6. Fish + veggies
    1. Good way to get protein in! ALWAYS TIME FOR VEGGIES
      1. salmon, sole and halibut are oh so yummy
  7. Eggs/egg whites (17-70)
    1. Scrambled, Omelette, Pouched, Sunny side up, Runny. You name it!
    2. Pro Tip: egg whites are low cal and super yummy! + add lots of veggies with omelettes
  8. Banana + PB + bread (100+)
    1. Use ezekiel bread (80) or rice cakes (35), also sub PB2 for PB for less calories
  9. BUT WHAT IF I NEED THE YUMMY CARBS!
    1. 3 ingredient Banana pancakes!
    2. TJ Morning glory muffin (120kcal for half)
    3. Ezekiel bread french toast
    4. Cinnamon raisin ezekiel bread (with a little butter, cinnamon and brown sugar)

MY ALL TIME GO TO PRO TIPS FOR BREAKFAST:

  • EAT PROTEIN + get those veggies in when you can
  • AVOID SUGARY OVERLY PROCESSED FOODS! – CEREAL = NO!
  • PB2 is a low cal and delicious alternative to peanut butter (only 45 cal per 2 TBS!)
    • you mix it with water and add a bit of salt – easy
  • Who says you cant have lunch/ dinner foods for breakfast?
  • Satisfy your cravings early in the day to avoid binging!
  • The best kind of bread is ezekiel bread

Hope these were helpful! 🙂

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