41 Healthy Low Calorie Breakfast Recipes from 14 Nutrition Experts

If you are one of the regular visitors of our site you will probably wonder why we are publishing so regularly posts about breakfast. Besides the general cliche that breakfast is the most important meal of the day that we actually believe. It is something personal and I can explain what I mean. Couple years ago when I decided to change my lifestyle to a healthier one I had no problem replacing the unhealthy meals I had with balanced ones.

My major problem was changing the snacks and breakfast with healthier. This was a real pain for me to get used to and I guess for a lot of people changing their lifestyle. So in order to help people solve this problem quicker than I did, I decided to ask nutrition experts about their view on healthy low-calorie breakfast recipes. And the result is this article with 41 recipes.

Read below and choose between a variety of recipes the ones that you like better. Also, make sure to enter your email in the form below and download the Infographic with 3 of my favorite breakfast recipes that helped me a ton when I was shifting towards a healthier lifestyle.

Recipes by Tori Haschka

www.eatori.com

RECIPE #1 Chia Bircher Muesli

Equipment

Large Tupperware of at least 1-liter capacity.

Shopping/foraging

• 1/2 cup of chia seeds (you should be able to find them at a health food store)
• 1/4 cup of ground linseed (though feel free to substitute with bran or oats if you want some more slow release carbs)
• 3/4 cup plain yogurt (use sheep, goat, soy, whatever takes your fancy)
• 1 and 1/4 cups of milk (I use soy because I like the nutty flavor at breakfast, but use whatever works for you)
• 1 handful of berries smushed with a fork (you can use frozen berries or fresh)

Optional extras

Grated apple. Oats or bran or ground almonds (if you’re adding oats, bran, or ground almonds add the same quantity of yogurt or milk, so it doesn’t all become too dry).

To serve

A little extra yogurt. Additional berries. Nuts or seeds.

Here’s how we roll

1. Mix the chia seeds and the yogurt together well to incorporate.
2. Add the linseed and milk. Stir very well to combine.
3. Place in the fridge for at least 2 hours to soak and incorporate. Stir well before serving.
4. Eat on its own, or with some additional fruit, yogurt, and seeds for extra flavor and crunch.

RECIPE #2 Flourless Blueberry Banana Bread

Shopping/forging

• 2 ripe bananas (approx 200g of banana)
• 200 g frozen blueberries
• 2 tbsp maple syrup
• 1/4 cup/ 60 ml melted coconut oil (or melted butter)
• 6 eggs
• 60 g coconut flour
• 2 tsp baking powder (if cooking for coeliac, check to make sure it’s gluten-free baking powder)
• 2 tbsp ground flax

Here’s how we roll

1. Preheat the oven to 160C/320 F and grease and line a 20 x 12.5 cm loaf tin with baking paper.
2. Add the bananas, 125 g of the blueberries, maple syrup, and eggs to the body of a blender or food processor.
3. Blitz to combine until you have a smoothie like texture.
4. Add the remaining dry ingredients. Stir or mix to combine.
5. Scatter half of the remaining blueberries along the base of your lined loaf pan.
6. Pour the batter over the top. Scatter the remaining blueberries over the top of the loaf.
7. Bake for 55 minutes- an hour, until a metal skewer comes out clean. Cool in the tin for 10 minutes, then remove. Slice and eat warm, or transfer to the fridge. Eat as is, or toasted. The loaf will keep in the fridge happily for 5-7 days.

RECIPE #3 Baked Kale, Broccoli, Mint and Goat Cheese Frittata

Shopping/foraging

• 2 double handfuls of kale (100 g)
• Half a head of broccoli (150 g)
• 1 small bunch of mint
• 2 spring onions/shallots, roots discarded, roughly chopped
• 2 garlic cloves, grated
• 2 tbsp rolled quinoa (or rolled oats, or plain flour)
• 2 tbsp Greek yogurt
• a good pinch of salt and pepper
• 10 eggs
• 70 g feta/ goat cheese

Here’s how we roll

1. Preheat the oven to 180 C/350 F.
2. Line a large (30 cm x 20 cm) baking dish with greaseproof paper (this will make it easier to lift the frittata out). A little bit of butter or oil underneath the greaseproof paper will help it stay in place.
3. Add the broccoli and kale to a powerful blender/food processor. Blitz until it is finely chopped. Alternatively, chop very finely.
4. Add the chopped spring onions, garlic, quinoa, yogurt, salt, pepper and 3/4 of the mint leaves. Blend or mix to combine.
5. Add the eggs and blend or whisk once again to form a smooth batter.
6. Pour the batter into the prepared baking dish.
7. Top with the crumbled feta/goat cheese and the remaining mint leaves. Serves 6 people.

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Recipes by Sagan Morrow

SaganMorrow.com

RECIPE #1 Grapefruit

Peel, chop, and you’re good to go!

RECIPE #2 Green Smoothie

Ingredients

• 1 cup water, a handful of dark leafy greens (or a spoonful of greens powder)
• 1 peeled banana
• 1/2 cup frozen blueberries
• 1 tbsp chia seeds in a blender

Preparation

Blitz to combine until you have a smoothie like texture.

RECIPE #3 Frittata

* It comes with a few free-range eggs, sliced mushrooms/bell peppers/arugula, a sprinkle each of dried basil/oregano/ crushed red pepper flakes, and a sprinkle of shredded cheddar cheese.

Ingredients:

• free-range eggs
• mushrooms
• bell peppers
• arugula
• dried basil
• oregano
• crushed red pepper flakes
• cheddar cheese

Preparation

Just combine all ingredients in a lightly greased pan, let set, then flip and continue to cook until it is cooked all the way through and set on the top.

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Recipes by Adam Sullivan-Trainor

Soundbodylife.com

RECIPE #1 Coconut Chia Protein Pancakes

Ingredients

• 1/4 cup pancake flour
• 2 tbsp coconut flour
• 3 tbsp vanilla whey protein powder
• 1/2 tbsp baking powder
• A pinch of sea salt
• 1 tbsp chia seeds
• 1 tbsp coconut flakes
• 1 egg
• 4 tbsp almond milk

Method

1. Mix all the dry ingredients in the bowl together, then add the egg and almond milk. Mix well.
2. Heat a pan with coconut oil and pour 2/3 tbsp of batter into the pan to form a pancake. Cook until bubbles form on the top, flip it and cook the other side for a similar amount of time.

This recipe provides a healthy and nutritional alternative to regular pancakes.

Peel, chop, and you? re good to go!

RECIPE #2 Morning Green Power Smoothie

• 2 cups water or non-dairy milk (sometimes I use 1 cup water and 1 cup tart cherry juice to mix it up!)
• 2-3 cups raw spinach or kale
• 1 tablespoon spirulina
• 1-2 tablespoons chia or hemp seeds
• 1 scoop protein powder
• 1 banana
• 1 cup frozen berries
• 1/2 cup frozen mango

For best results, add liquid and greens to the blender, and blend until smooth. Then add remaining ingredients, and blend for about 2 minutes, until smooth. It’s my favorite way to start the day!

RECIPE #3 Homemade Almond Milk (great low-calorie alternative to cow’s milk!)

• Soak 1 cup raw almonds for at least 4 hours. (Soaking makes the nutrients in the almonds more bioavailable for your body, and it also makes them easier to blend.)
• Place almonds in a high-powered blender, and blend, gradually adding up to 4 cups of cold, filtered water.
• Add 1 teaspoon of salt
• Pour almond milk mixture through a strainer lined with cheesecloth. (You can save the leftover almond pulp, and dry it out in the oven to use as a great flour substitute!)
• Refrigerate and enjoy!

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Recipes by Diane Sanfilippo

Balancedbites.com

RECIPE #1 Buffalo Chicken Egg Muffins

For the chicken

• 3/4 lb boneless, skinless chicken thighs (or breast)
• 1/2 tsp garlic powder
• sea salt & black pepper to taste
• 1/4 c + 2 tablespoons (divided) Tessemae?s Wing Sauce (or use 3 tablespoons of a clean-ingredient hot sauce* +3 tablespoons melted butter or coconut oil)

• 6 large eggs, whisked
• 2 tablespoons green onion/scallion, sliced
• sea salt & black pepper to taste

Preparation

• Preheat the oven to 425.
• On a baking pan, arrange the chicken thighs and season with garlic, sea salt, and black pepper. Bake for 25 minutes or until cooked through.
• Place the cooked chicken thighs into a large mixing bowl and shred with two forks. Pour the wing sauce over the chicken and toss to combine and set it aside.
• In a small mixing bowl, whisk the eggs, 2 tablespoons of wing sauce, green onion, sea salt, and black pepper.
• Pour the egg mixture into parchment cup lined (Without liners, I can’t guarantee these won’t stick even to a well-greased pan. These are the only type of liners I recommend as nothing sticks to them, guaranteed!) muffin tins to fill them approximately halfway. Gently spoon about 2oz of the shredded chicken into each muffin cup so that it’s evenly distributed. Serve any extra chicken alongside the cooked muffins.
• Bake for approximately 30 minutes or until the muffins rise and become golden brown around the edges.

*My favorite organic gluten-free hot sauce is from Arizona Gunslinger Chipotle Habanero!

RECIPE #2 Banana Vanilla Bean N’Oatmeal

• 2 eggs
• 1 vanilla bean pod
• 14.5 ounces of coconut milk (about 1 3/4 cups), canned
• 1/2 cup water
• 1 green-tipped banana, sliced
• 1 teaspoon ground cinnamon
• pinch of sea salt
• 1/4 cup chia seeds
• chopped nuts (optional, omit for nut-free), banana slices, or more coconut milk, for garnish

Preparation

Whisk the eggs in a small bowl and set the bowl next to your stove. Slice the vanilla bean pod in half lengthwise, then, using the tip of a paring knife, scrape out the seeds. Put the scraped- out seeds, bean pod, coconut milk, and water in a saucepan and heat slowly over medium heat, stirring often.

Once the mixture begins to simmer, stir more frequently; continue to simmer for 5 minutes. Remove the vanilla bean pod and discard. Slowly pour a ladleful of the hot coconut milk mixture into the eggs as you whisk rapidly to incorporate. Then pour the coconut-egg mixture back into the saucepan while continuing to whisk. Stirring occasionally, cook for 5 to 10 minutes or until a spoon remains coated when dipped into the mixture.

Pour the entire mixture into a blender, add the banana, and blend until smooth, approximately 1 to 2 minutes. Add the cinnamon, salt, and chia seeds and pulse a few times or until evenly dispersed.

Divide the mixture into 4 serving bowls, jars, or glasses; cover; and refrigerate for at least 3 hours, preferably overnight. Garnish with chopped nuts, banana slices, or more coconut milk poured over the top. To serve warm, reheat in a saucepan over low heat until warmed through.

Egg-Free?

Omit the eggs. Blend all the ingredients inu2028a blender, adding the chia seeds at the very end. Pour into containers and refrigerate for at least 4 hours. The consistency will be more like yogurt.

RECIPE #3 Pumpkin Pancakes with Vanilla Bean Coconut Butter

Ingredients

• 6 eggs
• 3/4 cup canned pumpkin
• 1 1/2 teaspoon pure vanilla extract
• 1 1/2 teaspoon pumpkin pie spice
• 1 1/2 teaspoon cinnamon
• 3 tablespoons coconut flour
• 1/4 teaspoon baking soda
• pinch of sea salt
• 3 tablespoons ghee or coconut oil

For the vanilla bean coconut butter

• 3 tablespoons coconut butter
• 3/4 teaspoon pure vanilla extract
• seeds from 1/2 of a vanilla bean pod

Preparation

In a large mixing bowl, whisk the eggs, pumpkin, and vanilla. Sift the pumpkin pie spice, cinnamon, coconut flour, and baking soda, and salt into the wet ingredients. Alternative option: combine all ingredients in a food processor until well mixed.

• Grease the skillet with 1 teaspoon of ghee and spoon the batter into the skillet to make pancakes of your desired size. Allow the pancakes to cook for about three minutes, and when a few bubbles appear, flip the pancakes once to finish cooking for another three minutes.

• Serve with bacon or sausage.

Make the vanilla bean coconut butter

• Combine the coconut butter, vanilla, and vanilla bean seeds in a small mixing bowl.
• Mix well to combine, then use to top pancakes.

Topping Ideas:

• Vanilla bean coconut butter
• Almond butter
• Sliced green bananas
• Chopped walnuts or pecans

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Recipes by Marsha

www.fitwoman.com

RECIPE #1 Old Fashioned Oatmeal Blueberry Pancakes

Oatmeal pancakes are good all year round, but summer is the time of year to make a blueberry version. These sweet juicy berries, high in fiber and antioxidants, are at the peak of their season.

(Makes approximately 10 3-inch pancakes)

• 3/4 cup old fashioned oatmeal
• 1 cup water
• 1/2 cup all-purpose flour
• 1 teaspoon baking powder
• 1/2 teaspoon salt
• 1/2 teaspoon cinnamon
• 1 egg, slightly beaten
• 3/4 cup fat-free (skim) milk
• 1 cup fresh blueberries
• Plain yogurt, if desired
• Vermont maple syrup

To cook oatmeal, combine oatmeal and 1 cup of water. Cook either conventional or microwave method according to package directions.

Combine flour, baking powder, salt and cinnamon in a medium bowl. Mix egg and milk in another medium bowl. Add flour mixture to egg mixture; stir until well bent.

Stir in cooked oatmeal.

Heat griddle or skillet: grease if desired. Pour batter by 1/3 cupfuls onto medium hot griddle. Cook pancakes about 3 minutes or until puffed and dry around the edges. Before turning, add a few fresh blueberries to each pancake. Turn and cook approximately 2 more minutes or until golden brown.

We like the pancakes topped with plain yogurt, the rest of the blueberries and a splash of Vermont maple syrup. Yum!

RECIPE #2 Whole Grain Bread

This signature bread is frequently featured on the menu at Green Mountain. Because it’s so popular, we’re featuring it on our website for you to enjoy at home. If you’ve never made bread before, it isn’t difficult but you do need to allow time to do it. Try it on a leisurely winter morning. There?s nothing like the aroma of fresh bread baking, and a real treat to come back to after a winter afternoon out snowshoeing or doing some other fun winter sport.

Makes a 1-pound loaf

• 1 cup warm water (about 110 F)
• 3 tablespoons warm milk
• 1 package active dry yeast
• 3 tablespoons honey
• 3 tablespoons pumpkin seeds, finely chopped
• 3 tablespoons sunflower seeds, finely chopped
• 1/3 cup rolled oats
• 2 1/2 to 3 cups whole wheat flour
• 1/4 cup canola oil
• 1 teaspoon salt
• 1 tablespoon finely chopped rolled oats (optional)
• 1 tablespoon honey
• 1 tablespoon canola oil

Combine warm water and warm milk in the bowl of a mixer. Add yeast and 3 tablespoons honey; allow to dissolve for 5 to 10 minutes. Add 1/3 cup oats and seeds to the yeast mixture, stir in 1/2 cup of whole wheat flour, then add 1/4 cup canola oil and salt. Using a hook attachment, begin kneading on the lowest setting (2) of the mixer. Add flour, 1/2 cup at a time, waiting until all the flour is mixed in before the next addition. The dough should be just a little sticky to the touch. Continue to knead in the mixer for approximately 5 minutes, occasionally checking the consistency. (It is better for the dough to be too wet than too dry.)

Remove the dough from the mixer bowl; lightly oil the bowl and return the dough to the bowl, turning oil side up. Cover tightly with plastic wrap and allow to rise in a warm spot for about 1 1/2 hours, or until doubled. (Dough is ready if an indentation remains when touched.)

Preheat oven to 375 degrees. Oil a 5 x 9-inch loaf pan. Form the dough into a loaf shape and place in the pan. Allow to rise for an additional half hour. Make three diagonal ?- inch deep slashes with a very sharp knife in the top of the loaf; sprinkle with 1 tablespoon chopped rolled oats, if desired. Bake for 30 minutes.

Meanwhile, whisk together 1 tablespoon honey and 1 tablespoon canola oil. After the bread has baked for 30 minutes, brush the honey and oil mixture on the top of the bread. Bake an additional ten minutes. (If the loaf is browning too quickly, cover with aluminum foil for the last 10 minutes of baking.) Remove from pan and cool on a wire rack before cutting

RECIPE #3 Mixed Berry Whole Grain Coffee Cake

This coffee cake makes a great centerpiece for your holiday brunch or any time of the year. Made with whole-grains and berries- both good sources of disease-fighting antioxidants, it’s not only amazingly delicious, it’s incredibly good for you, too! Enjoy!

(Makes 12 servings)

• 3 tablespoons butter
• 1 cups quick-cooking oats
• 1/4 cup all-purpose flour
• 1/4 cup brown sugar
• 1 cup all-purpose flour
• 1 cup whole-wheat flour
• 3/4 cup sugar
• 1/4 cup vegetable oil
• 1 cup skim milk
• 1 tablespoon baking powder
• 1 teaspoon cinnamon
• 1/2 teaspoon salt
• 1 egg, slightly beaten
• 1 (12-ounce) bag frozen, unsweetened mixed berries, thawed and drained
• (about 1 1/2-2cups frozen or 2 cups fresh berries)
• 1/4 cup chopped walnuts

Heat oven to 350 degrees. Grease 9-inch round cake or springform pan or 9 x 9 square pan. Mix butter, oats, 1/4 cup flour and brown sugar in small bowl with fork or pastry cutter until crumbly. Set aside. Combine flours, sugar, oil, milk, baking powder, cinnamon, salt and egg in large bowl. Beat mixture with wire whip or mixer 1- 2 minutes, until well blended. Stir in mixed berries. Spread half of the batter in pan and sprinkle ? of oat mixture on top. Add remaining batter and sprinkle with remaining oat mixture and chopped walnuts. Bake 40-45 minutes or until the toothpick inserted in the center comes out clean. Serve warm.

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Recipes by Jill Knapp

Getupandgetmoving.net

RECIPE #1 Jill’s Spinach Raspberry Flaxseed Oil Shake

Ingredients

Serves 4

• 2 cups fresh or frozen Raspberries
• 1 container of strawberry low-fat yogurt
• 1/4 cup orange juice
• 1 handful of fresh spinach (You and your kids won’t even taste the spinach, but it’s the only way I can get my 5-year-old to get his veggies)
• 8 baby carrots
• 2 scoops of vanilla or strawberry protein powder of your choice
• For a healthy twist add 2 teaspoons of flaxseed oil. You won’t even taste it.

There is also a beauty tip using flaxseed oil. It is great for making beautiful hair, skin, and nails.

• 1/4 cup of dry oatmeal
• 2 teaspoon of wheat germ

Combine all ingredients in a blender with a small amount of ice until smooth and serve.

Amount Per Serving / 10- oz
Calories: 203.1
Dietary Fiber: 12g
Total Fat: 4.0 g
Sodium: 52.2mg
Total Carbs: 23.1 g
Protein: 20g

RECIPE #2 Pineapple and Raspberry Breakfast Parfaits

Ingredients

• 2 8-ounce containers (3 cups) nonfat strawberry yogurt
• 1/2 pint fresh raspberries
• 1 1/2 cups fresh, frozen pineapple chunks

Divide and layer yogurt, raspberries, and pineapple into 4 small bowls or glasses

Per serving:

109 calories; 0 g fat (0 g sat, 0 g mono); 3 mg cholesterol; 21 g carbohydrates; 6 g protein; 3 g fiber; 52 mg sodium; 122 mg potassium.

RECIPE #3 Spinach & Bacon Omelet

Ingredients

• 2 egg plus 2 egg whites
• 1 cup baby spinach
• 3 slices cooked turkey bacon, crumbled
• Cooking spray
• 1/2 slice whole-grain toast
• 1 teaspoon butter

Mix together eggs, bacon, and spinach. Spray the pan with cooking spray.
Cook Egg Mixture and serve with 1/2 piece of wheat toast and 1 tsp of butter.

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Recipes by Lucie Javorska

www.win-winfood.com

RECIPE #1 Banana Bread Pudding 2

Prep time 5 mins + Cook time 15 mins =  Total time 20 mins

This banana bread pudding is the creamiest, sweetest and yummiest way to use up leftover bread.

Serves: 2-3

Ingredients

• 7 ounces (200g) whole-grain spelt bread, cubed (or whole grain bread of choice)
• 3/4 cup (180ml) almond milk (or milk of choice)
• 1 tablespoon (20g) maple syrup (or another sweetener)
• 1 teaspoon (3g) ground flax
• 2 bananas, cut up into thick slices
• 2 tablespoons (32g) natural peanut butter
• 1/4 teaspoon cardamom (optional)
• more maple syrup to serve (optional)

Instructions

1. Preheat the oven to 400 (200 Celsius).
2. Combine all ingredients in a bowl until thoroughly mixed.
3. Divide into ramekins and bake for about 15-20 minutes until golden on top.
4. Time varies depending on the oven and ramekin size used.
5. Serve hot or cold, drizzle with maple syrup if you like.
6. Dig in!

RECIPE #2 Poppy Seed Porridge

Prep time 3 mins Total time 3 mins

This overnight poppy seed porridge is another clean eating yet yummy way to spice up your breakfast routine.

Serves: 1

Ingredients

• 3 tablespoons (30g) poppy seeds, ground
• 5-7 (35g) dates, finely chopped
• 1/3 cup and 1 tablespoon (100ml) almond milk (or milk of choice)
• 1/4 teaspoon cinnamon

Instructions

1. Mix all ingredients together and let sit in the fridge overnight.
2. Take out, stir and enjoy with your morning coffee or tea.
3. Or even warm it up in a microwave if you prefer a warm breakfast (just note it won’t be raw anymore)

RECIPE #3 Apple Pancakes with Vanilla Sauce

Prep time 5 mins + Cook time 15 mins= Total time 20 mins

Ingredients

• 2 cups (240g) whole wheat flour
• 2 tablespoons baking powder
• 1/4 teaspoon sea salt
• 1 teaspoon cinnamon
• 1 and 1/2 cup (420ml) unsweetened almond milk (or milk of choice)
• 1 tablespoon vanilla extract
• 6 tablespoons maple syrup, agave or brown sugar
• 2 cups (250g) chopped apples
• optional: 2 cups (500g) non-dairy vanilla yogurt to serve (or maple syrup and coconut oil)

Instructions

1. Combine dry ingredients in a medium bowl.
2. Add wet and stir until combined.
3. Mix in apples.
4. Fry over medium heat until golden on both sides (if using a nonstick pan, you don’t even need to use oil).
5. Serve warm with vanilla yogurt sauce or your favorite toppings.
6. This batch makes about 20 small (about 3-inch diameter) pancakes.

I like the apple pancakes best with plant-based vanilla yogurt (or plain with a teaspoon of vanilla extract and a little stevia) but maple syrup with coconut oil taste great on them too. Feel free to sprinkle your pancakes with raisins, pecans, walnuts or any other toppings.

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Recipes by Jae Berman

 Jaebermannutrition.com

RECIPE #1 Egg white scramble

• 3-4 egg whites
• 4-5 cups of vegetables
• Salsa for added flavor and spice

RECIPE #2 Simple Yogurt

• Non-fat plain yogurt
• cinnamon
• 1/2 cup of fruit

RECIPE #3 Chicken and vegetable soup

Broth, chicken breast and veggies such as greens, carrots, onions

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Recipes by Jamie

www.regainedwellness.com

RECIPE #1 Green Breakfast Smoothie

• 1 cup spinach
• 2-3 large kale leaves
• 1/2 green apple cut into chunks
• juice of 1/2 a lemon
• pinch of cinnamon
• 2 cups filtered water

Directions: Blend in a high power blender of food processor until smooth.
Add more water to make thinner if desired.

RECIPE #2 Chia/banana pudding

• In a bowl mash 1 banana, add 4 tsp chia seeds, whisk in 1 cup of almond milk, 1/2 tsp pure vanilla extract, and a pinch of cinnamon
• Leave to set overnight- in the morning add more almond milk to thin or more chia seeds to thicken if desired
• Top with blueberries and slivered almonds

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Recipes by Kelly Toups

Kellytoups.com

RECIPE #1 Two Healthy, No-Sugar Chocolate Milkshakes (PB & Mocha)

Chocolate Peanut Butter Milkshake (Serves 1)

• 1 ripe banana, frozen
• 3/4 cup milk (I used organic nonfat milk)
• 1 tablespoon unsweetened cocoa powder
• 1 tablespoon natural peanut butter (no added sugars or oils!)

Method: Add all ingredients to blender, and blend to combine.

Nutrition: 270 calories, 9g fat (2g saturated fat), 43g carbohydrates (25g sugar*, 6g fiber), 12g protein, 9% Vitamin A, 17% Vitamin C, 24% Calcium, 8% Iron

Dark Chocolate Mocha Milkshake (Serves 1)

• 1 ripe banana, frozen
• 3/4 cup milk (I used organic nonfat milk)
• 2 tablespoons unsweetened cocoa powder
• 1 teaspoon espresso powde

Method: Add all ingredients to blender, and blend to combine.

Nutrition: 200 calories, 2g fat (1g saturated fat), 43g carbohydrates (24g sugar*, 7g fiber), 10g protein, 9% Vitamin A, 17% Vitamin C, 25% Calcium, 11% Iron

*All sugars are naturally occurring but none more dangerous than added sugars

RECIPE #2 Leftover Veggies & an Egg with Toast

Got leftover roasted vegetables? Nuke ’em in the microwave, then top with 1 egg, any way (or scramble them with the egg). Serve with a slice of 100% whole grain toast.

RECIPE #3 Cranberry Apple Steel Cut Oatmeal (Slow Cooker)

Ingredients

• 1 cup steel cut oats
• 1 cup whole cranberries (fresh or frozen)
• 2 cups unsweetened Apple Cider (0r apple juice)
• 1/2 cup milk (I used organic nonfat milk)
• 1/4 cup ground flaxseed

Method

1. Lightly coat the inside of a programmable slow cooker with oil or cooking spray.
2. Pour all ingredients into the slow cooker, then stir to combine.
3. Cover and cook on low for 4.5 to 5 hours. I use a programmable slow cooker so that I can get more than five hours of sleep and still wake up to warm oatmeal. (Once the oatmeal is done cooking the programmed amount of time, the slow cooker automatically switches to a “warm” setting and holds the food warm.)
4. Divide into 4 bowls and serve immediately, or put leftover servings into the fridge for later. To reheat individual servings, simply microwave on high for 1 1/2 to 2 minutes.

Nutrition per serving: 300 calories, 8g fat (1g saturated fat), 51g carbohydrates (9g fiber, 15g sugar), 10g protein, 20mg sodium, 1% Vitamin A, 6% Vitamin C, 12% Iron, 8% Calcium

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Recipes by Dawn Gifford

www.smallfootprintfamily.com

RECIPE #1 Grain Free Banana Bread

Ingredients

• 1/2 teaspoon sea salt
• 3/4 teaspoon baking soda
• 1/4 cup coconut flour
• 3/4 cup almond flour
• 2 Tablespoons melted coconut
• 2 Tablespoons arrowroot flour
• 2 very ripe bananas
• 3 eggs, room temperature
• 1/2 cup chopped walnuts
• 1/4 cup maple syrup

Preparation

• Preheat oven to 175 degrees Celcius.
• Mix all the dry ingredients together.
• Mix all the wet ingredients together, and then mix them into the dry ingredients.
• Oil the baking pan. Add the batter to a baking dish.
• Bake for 45-50 minutes.

RECIPE #2 Root Vegetable Pancakes

Ingredients

• 5 potatoes (medium)
• 1 medium onion
• 2 eggs, beaten
• Salt
• Seasonings (garlic, parsley, chilly powder, chives etc.)
• 4 tbsp coconut oil

Preparation

• Shred the root veggies and the onion together.
• Put all the freshly shredded veggies into a nut milk bag.
• Squeeze as much water out of the veggies as you can.
• Place the dried shreds into a bowl and add 2 beaten eggs, salt, and seasonings.
• Mix thoroughly to separate and coat all the shreds in the egg.
• Heat a skillet to medium heat and melt about 1/8 inch of coconut oil
  Take a small “nest” of shredded veggies and place it onto the hot, oiled skillet. Press them flat into pancakes.
• Cook till golden brown, then flip and cook the other side.
• Serve with yogurt.

RECIPE #3 Coconut Water Kerif

Ingredients

• Water from 4 coconuts
• 1 tbsp water kerif grains

Preparation

• Heat the coconut water to about 90 degrees.
• Stir in thoroughly (they won’t dissolve).
• Pour the water into a closeable, sterile jar.
• Ferment at 72-75 degrees F for 36-48 hours.
• It will get milky white a bit of bubbles will form on top.
• Refrigerate after fermentation. (for about a week.)

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Recipes by Craig Wilson

 body-buildin.com

RECIPE #1 Greek Yogurt Mix

The most classic breakfast recipe of all times (milk and cereals) had stopped being a healthy choice because of all the sugar and chemicals found in most cereals. But you can replace them with your own version!

Use milk or Greek yogurt and add some oatmeal, a handful of walnuts (or cashew), 1 tablespoon of chia seeds, 1/2 cup of blueberries (you can also use raspberries or strawberries) and to make it taste even better, add 1 tablespoon of honey and a pinch of cinnamon.

RECIPE #2 Eggs & Salmon

Eggs are high in protein and since they take longer to digest, they will keep you full until the next meal. Consume one or 2 boiled eggs (preferably organic eggs) and combine them with some cottage cheese, a bit of smoked salmon and a slice of whole bread.

RECIPE #3 Avocado Burger

I know that it’s hard to believe, but there is a burger that is great for your waistline, your taste buds, AND your health. If that sounds good to you, check out this Healthy Weight Loss Recipe – Avocado Burger.

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Recipes by Tyler Cooper

upcominghealth.com

RECIPE #1 Green Breakfast Smoothie

This is super low in calories but is also packed with protein and Vitamin K, thanks to the spinach. You can swap out the Yogurt for something dairy-free if you wish. Also adding chia seeds is a nice way to add some extra nutrients.

Ingredients

• 2 cups fresh baby spinach leaves, de-stemmed
• 1 frozen pear, peeled and chopped
• 1/2 cup frozen green grapes
• 1 cup plain Greek yogurt
• 1/4 diced avocado
• 2 tbsp lime juice

RECIPE #2 Tofu Scramble

Shout out to all the vegetarians out there. This meal is simple but delicious making it a fantastic breakfast meal.

Ingredients

• 2-3 fresh eggs
• 1 cup of cut, organic (extra-firm) tofu
• 1 cup red potatoes, cut
• 1/4 chopped onion
• 1 thinly sliced radish
• 1 clove or garlic
• salt & pepper
• 1 tbsp vegetable oil
• Siracha

Directions

• Heat up vegetable oil in the pan.
• Start by sauteing the potatoes and tofu for 2 minutes.
• Add the radish, onions, garlic, salt & pepper.
• Sautee for about 8-10 minutes or until the potatoes are not so firm.
• Lower heat to low-medium.
• Make room in the pan, and scramble the eggs.
• Mix everything together.
• After 1 minute, serve hot and add as much siracha as you like.

RECIPE #3 Avocado & Egg Toast

This is for those mornings when you are in a rush. Just pop 2 slices of bread in the toaster. Scramble 2 eggs (if you are REALLY in a rush, just use the microwave to cook the eggs). Cut up half of an avocado. Add these to the toast and BAM, you are ready to go.

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Recipes by Tom Holland

www.bowflexinsider.com

RECIPE #1 Peanut Butter Oatmeal Cookie Shake

Shakes are an easy way to get nutrients when you’re on the go. Here’s a quick recipe to try:

• 1 scoop of Bowflex Body French Vanilla Fitness Shake powder
• 1 packet of Bowflex Body Peanut Butter Protein+ Shake Boost powder
• 8 oz. unsweetened almond milk (or milk of your choice)
• 1/2 cup plain quick oats
• Dash of cinnamon
• Ice or water, for desired consistency

Place all ingredients in a blender and blend until smooth.

RECIPE #2 Toast, Egg, and Avocado

This flavorful toast is a great way to get carbs, healthy fats and protein to supercharge your morning.

• 1 avocado
• 2 eggs, cooked Sunnyside up
• 2 pieces of whole wheat bread, toasted
• Salt and pepper, for desired taste

Directions

1. Scoop the avocado into a bowl and mash it with a fork.
2. Cook the eggs and toast.
3. Spread the avocado on the toast and top with the egg. Sprinkle with salt and pepper for flavor.

RECIPE #3 PB&B

This is a unique (healthier!) twist on the classic PB&J.

• 2 tablespoons of peanut butter
• 2 slices of whole wheat bread, toasted
• 1 banana

Directions

1. Toast the bread.
2. Spread peanut butter on the toast.
3. Top with banana slices.