Remember when your parents would always hound you about eating breakfast. Your parents would say, “breakfast is the most important meal of your day.” Well, they weren’t wrong. I know, I know, you are “never hungry” or “I don’t have time”. Let me ask you; do you have time to be successful? Are you finding yourself always hungry for more success, daily? When you want that success, what do you do? Are you that person that keeps using those words no, never, or can’t? I don’t think so. You start by finding ways you can better yourself.
If you better yourself, you feel good. If you feel good, confidence is built. When confidence is built, success appears without much effort. The opportunity for success starts every day when you open your eyes. We need to FUEL that SUCCESS with an elevated start to your day. So don’t give yourself that excuse. Your body wants the best for you, so FEED that success.
1) Omelet lovers?? —> Egg Bake
-1 Pound of Lean Ground Turkey, cooked
-1 Cup Shredded Cheddar Cheese, divided
-1/4 to 1/2 Teaspoon Salt
-12-18 Large Eggs
-1 to 1.5 Cups of Whole Milk
-2-3 Choices of Vegetables
-Paprika or any seasonings you may want
How to Make it! (5-6 servings)
-In large bowl, mix turkey, cheese, and salt.
-Spoon into a greased 13×9 inch baking dish.
-In another large bowl, beat eggs and milk until blended and pour over the turkey mix. Add seasonings.
-Bake, uncovered, at 350 degrees for 45-50 minutes or until a knife inserted in the center comes out clean.
2. Wrap and Go! —> Sweet Potato, Black Bean, & Egg White Breakfast Burritos
-6 low carb Whole Wheat Tortillas
-3 medium Sweet Potatoes
-1 15oz can Black Beans, rinsed and drained
-1/4 teaspoon Cumin
-1/4 teaspoon Chili Powder
-few dashes of Red Pepper flakes
-8-10 Egg Whites
-1 Avocado, diced
-1/2 cup reduced fat shredded Mexican or Colby Jack Cheese
-1/3 cup red Enchilada Sauce
How to Make it! (6 servings)
-Cook Sweet Potatoes. Pierce with fork a few times. Place in microwave for 4-6 minutes or until cooked through. Or roast them in the oven at 400 degrees for 45 minutes. Then remove skins and mash them up in a bowl.
-In a separate bowl, mix black beans, cumin, chili powder, and red pepper flakes. Stir and set aside.
-In another bowl, beat egg whites together. Spray a skillet with nonstick spray and place over medium-low heat. Cook egg whites. Fold every few minutes to get fluffy eggs. Remove from heat once cooked.
-Warm tortillas for 10-20 seconds in microwave. Lay them out and equally spread out the sweet potatoes, eggs, diced avocado, black beans, and shredded cheese on each tortilla. Then drizzle out enchilada sauce. Roll them up!
To Warm Up: Place on baking sheet in oven at 300 degrees for 5-10 minutes or simply microwave them for a minute or two. They are freezer-friendly. Simply wrap in plastic wrap, then in foil and place in freezer.
3. Tis the Season to have some Pumpkin —> Chocolate Pumpkin Oatmeal
-1.25 cups Steel-Cut Oats
-1 tsp Cinnamon
-3/4 cup Canned Pure Pumpkin
-2 scoops Chocolate Whey Protein
-1/3 cup Chopped Nuts
-2 cups low-fat plain Greek Yogurt
How to Make it! (4 servings)
-Medium saucepan, bring oats, cinnamon, pinch of salt, and 3.5 cups of water to simmer. Immediately turn off heat, cover, and let soak overnight.
-In the morning, stir in an additional 1/3 cup water, pumpkin, whey protein, and nuts. Heat on medium-low until warmed through, stirring often. Serve oatmeal topped with yogurt.
4. Keep the Doc Away with an Apple Pie Breakfast Parfait
-2 small Apples
-1/2 tablespoon Brown Sugar
-1/2 teaspoon Cinnamon
-1.5 tablespoons Water
-1/3 cup Gluten-Free Oats
-1/2 tablespoon melted Coconut Oil
-1 tablespoon unsweetened Shredded Coconut
-1/3 cup Fat-Free Greek Yogurt
-1 tablespoon chopped Pecans
How to Make it! (1 serving)
-Peel and core the apples and cut them into small, bite-sized pieces. Place the chopped apples into a microwaveable container and stir in brown sugar, cinnamon and water. Microwave for 1 to 1.5 minutes until the apple is tender. Remove from the microwave and allow to cool.
-In a bowl, mix together the oats, shredded coconut and melted coconut oil.
-In a clean mason jar, place a layer of oats and on top of that, layer the stewed apples and yogurt. Repeat until the jar is almost completely filled. Sprinkle with chopped pecans. This can be stored in the fridge for up to three days.
5. Little Glow to the Skin —> Blueberry Avocado Banana Smoothie
-1/2 cup Almond Breeze Almond Milk Unsweetened Vanilla
-1 cup fresh Spinach
-1 medium ripe Banana, peeled
-1/2 ripe Avocado, peeled and pitted
-2 cups frozen Blueberries
-1 tablespoon ground Flaxseed Meal
-1 tablespoon Almond Butter (or whole almonds if you have a very high-powered blender that will ensure the mixture is smooth)
-1/4 teaspoon Cinnamon
How to Make it! (2 servings)
-Place all the ingredients in your blender in the order listed: almond milk, spinach, banana, avocado, blueberries, flaxseed meal, and almond butter. Blend until smooth. If you’d like a thicker smoothie, add a small handful of ice. For a thinner smoothie, add a bit more almond milk.
Waking up every single day, gives you another chance to become more successful than you were the day before. Your body needs fuel to function properly. That fuel is food, and food is a source of energy. Energy is the fuel to your success. Your body should never go more than 4 hours in between receiving energy (meals). The only time that is excused, is during your realm of sleep, when your body is at rest. There for, once your body is awoken, energy is strongly needed due to body in motion. If your body is not given the right amount of energy daily, your goal for maintaining, losing, or gaining weight will not be plausible.
Yes, having liquids over solid foods can make it easier for you to take in food and not make you feel as full. Throughout time, the more repetitive you become with breakfast, your body will develop the want for breakfast “energy”. Thus, making it easier for you to eat full breakfast foods. Eliminating “I am never hungry” excuse.
Yes, meal prepping can take 15-60 minutes, which can help you prepare yourself for the whole week! Eliminating “I don’t have time” excuse.
Lastly, yes, this makes breakfast “The most important meal of your day”. And yes, your parents were right, once again.