Build a Healthy Breakfast

1 or 2 Proteins
1-2 Eggs
½ cup beans
1 serving of tofu or tempeh
1-2 Tbsp nut butter
½- 1 handful of nuts or seeds
1 cup cottage cheese
1 cup of Milk or Soy Milk
1 Serving Breakfast Meat (sausage, real bacon, turkey bacon, ham)

Note: Other milk alternatives such as almond, coconut, rice or hemp are not a significant source
of protein

~ PLUS ~

1 Carbohydrate
Choose a complex carb – i.e whole grain or whole wheat- with approximately 30 grams Carbs
and with at least 4 grams of fiber

1 piece of whole wheat toast

1-2 6 inch corn tortillas or ½ 12 inch whole wheat tortilla
1 whole wheat English muffin
¼- 1 cup whole grain cereal
1 Kodiak Cake Flapjack
½ cup brown rice or quinoa
Kind Brand breakfast bar

Note: you’ll have to read the package label to look for how much cereal in a serving size, and
how much fiber and carbohydrates it contains

~ PLUS ~
1 Fruit or Veggie
1 cup (about a fist full) of berries, melon, pineapple
1 apple, pear, peach, nectarine
½ banana or mango
1 cup spinach, kale, chard, zucchini, cabbage, etc
¼ avocado

What are some of these foods?

Kodiak Cakes- a brand of whole grain pancakes that have a nice balance or protein and carbs. They
come in a variety of flavors (buttermilk, chocolate, etc) and cook up in a few minutes- just add water!
Serving size is ½ a cup
Fitness Bread- made by Mestemacher (a Bavarian brand) is dense whole grain bread with a unique
texture. It’s incredibly filling due to the high fiber content and it great breakfast food if you tend find
yourself getting hungry before lunch. Make sure you toast it double for optimal flavor!
Kind Breakfast bars- while may granola bars and breakfast bars have over 50 grams of carbs and almost
no protein, Kind bars are different. These breakfast bars are made from minimally processed whole
grains, and all flavors have less than 30 grams of carbs per serving (2 bars!). They make a great quick
breakfast when combined with a protein and fruit!

Here are a few ideas…. Add in some of your own!

Protein
1 egg
1 cup milk
2 tbsp almond butter
1 chicken apple sausage
¼ cup black beans and 1 egg
1 handful of toasted almonds
1 hardboiled egg
Tofu with scramble seasoning
Carb Fruit/Veggie
whole wheat English muffin avocado
1 serving whole grain cereal 1 handful berries
1 slice whole wheat toast 1 cup melon balls
1 Kodiak flapjack ½ banana
2 corn tortilla 1 cup kale and salsa
Cottage cheese 1 Pear or Peach
1 kind breakfast bar 1 cup fruit salad
½ whole wheat tortilla 1 cup spinach/zucchini
 Other Recipe Ideas
Flourless Pancakes
1 banana
2 medium eggs
1 TBSP coconut flour
1 tsp vanilla

Mash banana with fork. Mix in eggs, then flour and vanilla. Let mixture sit for 3-5 minutes to thicken.
Heat small amount of oil in pan and cook on both sides in small batches. Makes 4 mini pancakes.

Approx. 285 kcal, 13 g protein, 27g carbs, 10.5g fats, 5.6g fiber

Chia Seed Overnight Pudding

1 ½ cup milk or soy milk
½ cup chia seeds
1-2 TBSP maple syrup/honey/molasses
1 tsp vanilla

Mix seeds into milk with fork in a small jar or cup. Add in sweetener and vanilla. Refrigerate overnight
and enjoy in the morning with fresh fruit. Note: recipe can be doubled as pudding will stay good in fridge
x3-5 days.

Approx. 180kcal, 7g protein, 16g carbs, 10g fat, 9.5 g fiber, 3 grams sugar

Quiche Muffins
8 eggs
2 cups milk
2 cups veggies (broccoli, spinach, mushrooms, kale, etc)- lightly sautéed
4 slices bacon/turkey bacon or 3-4 sausages (cooked)
½ cup cheese (cheddar, swiss, mozzarella, etc)

Preheat oven to 325 degrees. Grease a 12 muffin tin. Pre-cook veggies and meats and set aside.
Scramble eggs with milk. Add in meats, veggies and cheese to egg mix. Cook 25-35 minutes until center
of muffins are fully cooked. Cook and remove muffins from tin. Can be stored in fridge (or frozen) for
several days and re-heated in microwave or toaster oven.

Serving size: 2 muffins contain approximates 300 kcal, 22g protein, 13g carbs, 19g fats, 2.5 fiber

Smoothies
Find a few great healthy smoothie recipes here:
https://greenhealthycooking.com/6-healthy-breakfast-smoothies/