Light and Easy Breakfasts

 Just a collection of very light and easy morning starts. All of them are for one person, so adjust accordingly.

Cottage cheese and fruit power plate

• 1 cup low-fat cottage cheese
• 1 small banana, sliced
• 1/4 cup thawed strawberries
• 1 tbsp flaxseed
• 1 tsp maple syrup

Stir together and chill before eating, can be layered if you prefer.

Greek Yogurt Protein Bowl with berries and nuts

• 1 cup nonfat Greek yogurt
• 1 tbsp natural almond butter
• 1 tbsp chia seeds
• 1 tbsp flax seeds
• 1 oz chopped Walnuts
• 1/2 cup blueberries

Mix everything together. If you like a little sweetness, a tsp of Maple Syrup or some Monk fruit.

Egg White Protein Scramble (all measures are per person)

• 1 cup egg whites
• 2 whole eggs
• 3 oz turkey sausage
• Spinach and shredded cheese

Cook everything together in one skillet.

Banana Peanut Butter Toast (measures per person)

• 1 slice whole-grain toast
• 2 tbsp peanut butter 
• 1/2 medium banana in sliced rounds
• 1 tsp chia seeds or flax
• 1 tsp honey over the toast

Spread the peanut butter on the toast, place your banana rounds, sprinkle with the seeds and drizzle with honey or maple syrup.

High-protein breakfast quesadilla (measures per person)

• 1 bacon strip
• 2 large eggs 
• 3 tbsp no salt added canned black beans, rinsed and drained
• 1/2 jalapeno, seeds and stem discarded, thinly sliced (optional)
• low-carb quesadilla
• 3 tbsp reduced-fat grated cheddar cheese 
• 1/4 cup baby arugula
• Cumin, salt, and pepper to taste

1. Cook your bacon to desires crispness, towel-dry, and set aside
2. Scramble your eggs
3. Mix the eggs, crumbled bacon, beans, and cheese with the seasonings 
4. Put the arugula in the quesadilla, roll it up and enjoy

Sausage, spinach, and goat cheese omelet (measures per person)

2 large eggs

1 link chicken apple sausage

1 oz goat cheese

1/2 cup spinach

Break up and brown the sausage.

Whisk the eggs 

Chop the spinach and toss it in with the eggs, cooking them together

Add in the sausage and cheese, and toss together to warm

Protein pancakes

• 1/2 cup rolled oats 
• 1/4 cup vanilla whey protein powder 
• 1/4 cup nonfat milk 
• 1 large egg 
• 1 tbsp coconut flour 
• 1 tsp baking powder
• 1/8 tsp salt
• 1/2 banana

Mix all of the above, but don't overmix

Make dollar-sized pancakes.

 Avocado, salmon, and egg toast

• 1 avocado (3g protein)
• 2 oz smoked salmon (10g protein)
• 2 large eggs (12g protein)
• 2 slices whole grain bread (9g protein)
• Sliced red onion

Scoop out and lightly mash the avocado

Spread on the bread

top with onion, salmon and eggs

Lentil and Egg Protein Skillet(for one person)

• 3/4 cups cooked lentils
• EVOO
• chopped tomatoes
• 1 egg

1. Cook the lentils in the oil with the tomato and any spices you like
2. Make a well in the middle and put an egg in the hole, covering with a lid until the yolk is cooked to your preference.

Lighter Egg Brunch (measures per person)

• 2 large eggs plus whites of 2 eggs
• 1 tsp olive oil
• 1/2 cup small chopped broccoli
• 1 shallot, finely chopped
• 1/4 cup freshly grated Parmesan
• 1 slice toast and 1/2 tbsp spread
• 1 plum

1. Whisk the eggs well
2. In a non-stick pan, saute the broccoli and shallot until soft
3. Pour in the egg and let sit, covered, on medium until firm
4. Flip and sprinkle the parmesan in the middle before folding over.
5. Serve with toast a spread and a plum

Egg and Cottage Cheese veggie scramble (for one person)

• EVOO
• chopped veggies of choice
• 2 eggs
• 1/2 cup cottage cheese 
• 1/2 tbsp butter or oil

1. Spray or melt butter in a non-stick pan
2. Whisk the eggs 
3. Sauté the veggies until tender, then add the eggs
4. When they're almost cooked but still wet, add the cottage cheese
5. Continue to gently stir until firm.