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“What’s For Breakfast?!”

When I was around 9 years old, my Mom and Dad would take turns sitting with my brothers and sister and me while we said our prayers before going to sleep.  Every time, I would speed through saying my prayers and then ask, “What’s for breakfast?!”  


I loved waking up to my Dad cooking breakfast.  Looking back, my siblings and I were pretty dang lucky to have a Dad take the time to cook a great meal every morning before school.  It’s definitely something that I’ll want to do for my kids one day.


25 years later, I still love breakfast!!! My Dad no longer cooks it for me, which is okay because I’m like Harry Potter in the kitchen these days, wielding that spatula!  


My go-to breakfast is:


Egg Scramble w/ Avocado and the Fixins 


Ingredients:

- 4 large eggs

- 1/2 avocado, sliced

- 1/2 russet potato, diced

- 2 tablespoons sauerkraut

- 1/4 cup roasted almonds

- 1/4 cup fresh blueberries

- 1 tablespoon Chipotle Cholula hot sauce

- 1 tablespoon olive oil

- Salt and pepper to taste


Macronutrients:

- Protein: 28 grams

- Carbohydrates: 40 grams

- Fats: 40 grams

- Calories: 600 kcal


Instructions:

1. Prepare the Potatoes:

   - Heat the olive oil in a skillet over medium heat.

   - Add the diced potatoes, season with salt and pepper, and cook until they are golden brown and crispy, about 10-12 minutes. Stir occasionally to ensure even cooking.


2. Cook the Eggs:

   - In a separate non-stick skillet, cook the eggs sunny side up over medium-low heat until the whites are set and the yolks are still runny. Season with a pinch of salt and pepper.


3. Assemble the Plate:

   - Arrange the cooked potatoes on one side of the plate.

   - Place the sunny side up eggs next to the potatoes.

   - Add the avocado slices beside the eggs.

   - Spoon the sauerkraut onto the plate.

   - Sprinkle the roasted almonds over the avocado and potatoes.

   - Add the fresh blueberries as a refreshing side.

   - Drizzle Chipotle Cholula hot sauce over the eggs or potatoes for a spicy kick.


Enjoy!


Below are three additional high-protein, nutrient-dense breakfast options you can enjoy regularly. Hopefully, these will become your go-to choices, helping you achieve your health and wellness goals.


Protein-Packed Smoothie


Ingredients:

- 1 scoop protein powder (whey, pea, or your preferred type)

- 1 cup unsweetened almond milk

- 1/2 banana

- 1 tablespoon almond butter

- 1/2 cup spinach

- 1/4 cup oats


Macronutrients:

- Protein: 25 grams

- Carbohydrates: 35 grams

- Fats: 10 grams

- Calories: 320 kcal



Cottage Cheese and Fruit Bowl with Nuts and Seeds


Ingredients:

- 1 cup low-fat cottage cheese

- 1/2 cup fresh pineapple chunks (or any fruit of your choice, such as berries, peaches, or mango)

- 1 tablespoon chia seeds

- 1 tablespoon flaxseeds

- 2 tablespoons chopped walnuts or almonds

- 1 teaspoon honey or maple syrup (optional, for sweetness)


Instructions:

1. Scoop the cottage cheese into a bowl.

2. Top with fresh fruit chunks.

3. Sprinkle chia seeds, flaxseeds, and chopped nuts over the top.

4. Drizzle with honey or maple syrup if desired.

5. Mix everything together and enjoy!


Macronutrients:

- Protein: 28 grams

- Carbohydrates:25 grams

- Fats: 15 grams

- Calories: 350 kcal



Oatmeal Bowl w/ Nuts, Berries and Protein Powder


Ingredients:

- 1/2 cup rolled oats

- 1 cup milk (dairy or plant-based with added protein, like pea or soy milk)

- 1 scoop protein powder (vanilla or unflavored)

- 1 tablespoon chia seeds

- 1 tablespoon almond butter or peanut butter

- 1/2 banana, sliced

- 1/4 cup fresh berries (blueberries, strawberries, or raspberries)

- 1 teaspoon honey or maple syrup (optional)


Instructions:

1. In a pot, combine the rolled oats and milk. Cook over medium heat, stirring occasionally, until the oats are soft and the mixture has thickened (about 5-7 minutes).

2. Once the oats are cooked, remove from heat and stir in the protein powder and chia seeds until well combined.

3. Transfer the oatmeal to a bowl.

4. Top with almond butter, sliced banana, fresh berries, and drizzle with honey or maple syrup if desired.

5. Enjoy your protein-packed oatmeal bowl!


Macronutrients:

- Protein: 30 grams

- Carbohydrates: 45 grams

- Fats: 15 grams

- Calories: 450 kcal


Get After It!!


-Austin

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