Breakfast ideas

I hope everyone is having a fantastic week!

I hear frequently that breakfast is a struggle in the morning for many of you.

  • what to make
  • how to make something quickly
  • what to have on the go
  • whether to eat breakfast or fast through it…

We get it!

That’s why this week I’ve got some quick, easy breakfast ideas for you.

I personally don’t usually eat until later in the morning, if at all because I practice Intermittent Fasting ​.

The only times I have a bigger breakfast is if I have tennis at 11am or if I’m hungry :). Many of our clients have had great success using Intermittent Fasting- essentially a shortened eating window (to be determined by the client) and a longer fasting window. More info here: ​


So for some, this eliminates the concern about what to eat during the traditional breakfast window.

Regardless of when we break the fast, ideally we want to focus on proteins and fats as our main fuel source. 

Let’s make it a great week!

Megan K and the team

Read on for 5 No-Effort Breakfasts that deliver in taste, nutrition and speed.

 1. Egg Muffins Traditional fluffy bakery muffins sure are delicious, but they can be unhealthy. So instead let’s enjoy a protein-packed egg muffin in the morning. These egg muffins are quick, last up to 4 days in the fridge, and will fill you with wholesome energy. Egg Muffins

  • 6 omega-3, organic, free range eggs
  • 1/2 red bell pepper, finely chopped
  • handful of organic shredded cheese
  • sprinkle of salt and pepper

Preheat oven to 350 degrees F.

Line muffin tins with paper liners or grease with coconut oil.

Mix up the eggs, add bell pepper, cheese and seasonings. Fill 6 muffin tins.

Bake for 20-22 minutes, or until the egg is fully set.

2. Green Smoothie Not all smoothies were created equal. In fact, most smoothies are nothing but cups filled with simple sugar. This green smoothie recipe is different. Packed with wholesome protein and nutritious greens, it’s big on flavor, nutrition and the energy that comes from real food ingredients.

Green Smoothie

  • 1 cup coconut water
  • 1Tablespoon almond butter
  • 1/4 cup wheat grass
  • 2 cups spinach
  • 1 scoop high quality, low carb chocolate protein
  • 1 inch slice of banana
  • Optional pinch of Stevia
  • 1/2 cup ice
  1. Combine all the ingredients in your high speed blender then blend on high for a full minute, or until the tiny pieces of spinach have disappeared and the smoothie turns a brilliant shade of green.

3. Hard Boiled Eggs & Apple Slices You’d be hard pressed to find a healthier or quicker breakfast than hard boiled eggs and apple slices. It’s filled with healthy protein, fiber and energy prompting nutrients while being quick and portable.

Perfect Hard Boiled Eggs

  • 6 eggs
  • 1/2 teaspoon salt
  1. Place the eggs in a saucepan in a single layer. Cover with an inch or two of cold water. Add the salt to the water. Bring to a rolling boil.
  2. Turn off the heat, leaving the saucepan where it is. Cover and sit for 10-12 minutes. Drain the hot water from the saucepan and run cold water over the eggs. Peel and enjoy.

4. Pumpkin Protein Smoothie Pumpkin is the flavor of the fall season, so enjoy this quick, nutritious smoothie recipe in a few months.

Pumpkin Protein Smoothie

  • 1 frozen banana (or half if you want to save on calories and carbs)
  • 2 cups ice cubes
  • 11/2 cups water
  • 1 scoop quality vanilla protein powder
  • 1/4 cup canned pumpkin
  • 1/4 teaspoon ground cinnamon
  • dash of nutmeg and cloves
  1. Combine all of the ingredients in a high-speed blender and mix until smooth. Serve immediately.

5. Turkey or Ham Roll Ups 

You can make this in 5 minutes or less, throw them into a ziplock bag and eat them on-the-go!

Turkey or Ham Roll Ups

  • 6 slices high-quality turkey or ham
  • 3 Tablespoons almond butter
  • 1 apple thinly sliced
  • 1 Tablespoon raisins
  1. Spread some of the almond butter down the center of each turkey or ham slice. Line with a few slices of apple and a sprinkle of raisins. Roll up and enjoy.

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