Mom was right when she told you to eat your breakfast!
Starting your day with the right foods has been shown to:
- Boost your daily energy
- Reduce body fat
- Increase muscle
- Improve memory, learning & productivity
- Regulate blood sugar
- Prevent overeating later in the day
The key though is to eat the right foods, in the right amounts.
When working with our nutrition coaching members here at DSC, breakfast is one of the first meals we work towards improving.
Most of our members join our program with the habit of either skipping breakfast all together or grabbing the most convenient drive through food. These convenient foods like bagels and muffins are often very carbohydrate rich and lack other very important nutrients like protein and healthy fat.
Instead, your breakfast should contain the right combination of healthy carbohydrates, protein and fat to put you in a great position to dominate the day with sustained energy!
We also want the right amounts of those foods in our breakfast to prevent under and overeating.
Today we’ve created a list of 10 healthy and easy breakfast recipes to start your day.
Each breakfast recipe is designed to give you the right amount of nutrients to boost your health and energy each day!
1| Granola Yogurt Parfait
- 1 cup plain Greek yogurt
- 1/2 scoop chocolate or vanilla protein powder (whey, pea, or brown rice protein)
- 1/2 – 1 cup (1-2 small cupped hand size amount) blueberries or strawberries
- 1-2 tbsp (1-2 thumb sized amount) granola
Directions: Add all ingredients to a cup, mix, and enjoy!
2| Vegetable Scramble
Ingredients:
- 2 eggs, scrambled
- Half a fist sized amount of: diced bell peppers, onions, mushrooms broccoli (pick one or choose a few)
- 1 thumb sized amount of sliced avocado
- 1-2 slice of whole wheat or gluten free toast
- Side of fruit
Directions: Scramble eggs in a bowl. Sauté vegetables in a pan until cooked. Add egg scramble to pan with vegetables and mix until eggs are cooked. Plate the eggs and add avocado on top.
3| Peanut Butter Dream Smoothie
Ingredients:
- 1 scoop chocolate protein powder
- 1/2 a banana
- 1 cup ice
- 1 thumb sized amount of natural peanut butter
- 1 fist size amount of baby spinach
- 1 thumb sized amount of cocoa powder
- 1 cup unsweetened vanilla almond milk
Directions: Add all ingredients to blender. Blend and enjoy.
4| Protein Overnight Oats
Ingredients:
- 1-2 small cupped-hand sized quick oats
- 1/3 cup almond milk
- 1 thumb size amount of peanut butter
- 1 small cupped-hand sized amount of blueberries
- 1/2 scoop vanilla protein powder (whey or plant based protein powder)
Directions: Mix ingredients and store in the refrigerator over night. Eat cold in the morning.
5| Chocolate Covered Berry Smoothie
Ingredients:
- 1 scoop chocolate or vanilla protein powder
- 1/2 – 1 cup (1-2 small cupped hand amount) strawberries, raspberries, or blueberries
- 1 cup (1 fist size amount) spinach
- 1 tbsp (1 thumb size amount) of cocoa powder
- 1 cup unsweetened vanilla almond milk
- Ice if needed
- Blend and enjoy
Directions: Add all ingredients to blender. Blend and enjoy.
6| Blueberry Muffin Smoothie
Ingredients:
- 1 scoop vanilla protein powder
- 1-2 small cupped hand sized amount of frozen blueberries
- Handful of baby spinach
- 1-2 thumb sized amount of peanut butter
- 1-2 dashes of cinnamon
- .75-1 cup unsweetened vanilla almond milk
- Ice if needed
- Blend and enjoy
Directions: Add all ingredients to blender. Blend and enjoy.
7| Protein French Toast
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Ingredients:
- ½ c unsweetened almond milk
- 1 scoop protein powder
- 2 eggs
- 1 tsp vanilla extract
- Cinnamon to preference
- 2 pieces of whole grain bread
- 1 small cupped handful of berries
Directions: Combine almond milk, protein powder, eggs, apple sauce, vanilla and cinnamon in a large bowl. Whisk all ingredients together until they are well combined. Soak both sides of each piece of bread before adding it into a pan over medium heat. Repeat for each piece of bread. Serve with a thumb sized portion of maple syrup.
8| Build Your Own Protein Smoothie
Pick 1 Protein: 1 scoop chocolate or vanilla protein powder
- Pick 1 Fruit: 1 small cupped hand sized amount of frozen strawberries, cherries, blueberries, raspberries, bananas, pineapple, mango, etc.
- Pick 1 Veggie: 1 handful spinach or kale
- Pick 1 Fat: 1 thumb sized amount of peanut butter, almond butter, unsweetened shredded coconut
- Pick 1 Liquid: 3/4 – 1 cup unsweetened almond, cashew, or oat milk
Directions: Add all ingredients to blender. Blend and enjoy.
9| Create Your Own Healthy Toast
First pick your toast (1-2 slices)
- Whole grain bread
- Gluten free bread
- Slice of cooked sweet potato
Second, choose your topping combination:
- Avocado and “Everything but the bagel seasoning.”
- Peanut butter, sliced bananas, walnuts, drizzle of honey
- Cooked egg with avocado and tomato
- Cottage cheese, blueberries & chia seeds
10| Breakfast Burrito:
Ingredients:
- 2-3 eggs (or 1 egg and 2 egg whites)
- 1-2 fist size amount of mixed and chopped onion, tomatoes, peppers, or your favorite vegetables
- 1-2 links diced cooked chicken sausage (optional)
- Whole wheat or gluten free tortilla
Directions: Scramble up eggs, veggies, and chicken sausage. Warm a whole wheat or gluten free tortilla and build your burrito.
Add your choice of the following:
- 1 thumb size avocado or shredded cheese
- 1 fist size amount of baby spinach
- 1 thumb size amount of fresh cilantro
- 1 thumb sized amount of salsa
- Hot sauce
On the side:
- 1-2 small cupped hand size amount of fresh berries, ½ a grapefruit, or clementine slices
PS
DSC Glute Camp starts in the NEW YEAR on Jan 15th!
Get into the best shape of your life in 2024 with our:
- Professional Small Group Coached Sessions 2x per week.
- Nutritional Guidance
- Track your progress with VIP access to our Train Heroic app
- Sample meal plans and shopping list.
- Results!!!