You've heard it before: Breakfast is the most important meal of the day. I agree whole heartedly! Do yourself a favor: try having a HEALTHY breakfast every morning within an hour (or 2 at most) of waking up and let me know how you feel.
I prefer to have a protein, vegetable & healthy fat (like avocado, seeds, or nuts) as my breakfast (and maybe a side of fruit). It doesn't have to be complicated or take hours - saute veggies, add 2 whisked eggs and top it with a few slices of avocado. You can prep your breakfast ahead by making egg cups (see recipe below) and heat & eat when you're ready. I drink Shakeology a lot for breakfast (usually blended with spinach, sunflower seeds and 1/2 banana) - it's easy and it keeps me full for hours.
Asian Scramble
1 Serving
1 clove of garlic
1 ½ tsp fresh ginger if you have on hand – Tip: You can by the ginger root and store in the freezer
1 tsp peanut, sesame oil, coconut or olive oil
½ cup mushrooms, chopped
5 snow peas quartered
¼ red bell pepper chopped
3 medium scallions chopped – can use chopped onion
1 ½ tsp soy sauce
2 whole eggs
Instructions:
1. In a skillet on medium heat brown garlic and ginger in half tsp oil. After a few minutes, add mushrooms, snow peas and pepper.
2. Stir-fry until mushrooms start to brown, and lose moisture. Add chopped scallions. Stir fry for a few minutes, drizzle soy sauce over mixture.
3. Add ½ tsp oil, then eggs. Scramble until eggs are fully cooked.
TIP – You can use any vegetables you have on hand for this recipe or your favorite veggies.
21 Day Fix Containers: 1 Red, 1 Green, 1 tsp
Egg & Avo Burrito
1 Serving
Total Time: 19 Minutes Prep Time: 10 Minutes Cooking Time: 9 Minutes
INGREDIENTS
2 large eggs
1 dash ground turmeric
1 dash ground black pepper
1 tsp olive oil
1 cup sliced mushrooms
½ cup chopped asparagus (approx. 5 spears)
½ cup fresh spinach, chopped
1 (6-inch) whole wheat tortilla, warm
¼ medium avocado, chopped
2 Tbsp. fresh salsa (pico de gallo)
1. Combine eggs, turmeric, and pepper in a small bowl; whisk to blend. Set aside.
2. Heat oil in medium nonstick skillet over medium heat.
3. Add mushrooms, asparagus and spinach; cook, stirring frequently, for 4-5 minutes, or until asparagus is tender-crisp.
4. Add egg mixture, cook over medium-low heat, stirring frequently, for 2-3 minutes, or until eggs are set.
5. Top tortilla with eggs, avocado, and salsa. Wrap up burrito-style. (Might be too much to fit into the burrito – you can fill the burrito with a little more than half of the mixture and eat the rest on the side.)
Source: Beachbody on Demand: 3 Week Yoga Retreat Nutrition Guide
21 Day Fix Containers: 1 Green, 1 Yellow, 1 Red, 1 Blue, 1 Teaspoon
NUTRITIONAL INFO Per Serving: Calories: 393 Total Fat: 23 g Saturated Fat: 5 g Cholesterol: 372 mg Sodium: 483 mg Carbohydrates: 28 g
Fiber: 9 g Sugars: 5 g Protein: 21 g
Egg Cups
Makes 6 Servings, 2 vegetable egg cups each
21 Day Fix Containers: 1 Green, 1 Red
Nonstick cooking spray
12 large eggs
sea salt or Himalayan salt & ground black pepper (to taste; optional)
1 (10 oz) bag baby spinach, finely chopped
1 medium red bell pepper, finely chopped
2 green onions, finely sliced
1. Heat oven to 375 F
2. Lightly coat a twelve-cup muffin tin with spray
3. Place eggs in a large bowl; whisk to blend. Season with salt & pepper if desired
4. Add spinach, bell pepper & onions; mix well
5. Evenly pour egg mixture into muffin cups (3/4 full – they expand like cupcakes)
6. Bake for 15-20 minutes, or until a toothpick inserted into the center of the cups comes out clean
I make a whole batch and use 1-2 servings for my week’s meals. The rest can be frozen in servings for future use.
Originally from 21 Day Fix Extreme Recipes: Mini Vegetable Egg Cups
FRENCH TOAST STICKS – Serves 4 – Can keep leftovers in refrigerator for another day
2 whole eggs or 6 egg whites
4 ounces unsweetened almond or coconut milk
1/4 tsp cinnamon
¼ tsp pumpkin pie spice
2 tsp vanilla
1 tbsp. olive oil or coconut oil
4 slices whole grain or Ezekiel bread
Pure maple syrup or honey for topping – drizzle
FREEZING TIP – French toast sticks can be frozen in an airtight storage container for up to 2 weeks. To enjoy, remove from freezer, thaw completely and heat up in skillet for 2-4 minutes.
21 Day Fix Containers: 1 Yellow, 1/4 Red
Green Scramble
Makes 1 Serving
Total Time: 24 Min. Prep Time: 15 min. Cooking Time: 9 min.
1 tsp. Olive Oil
¼ Medium onion, chopped
1 clove garlic, finely chopped
½ Sliced Zucchini
5 medium asparagus spears, chopped
1 dash sea salt (or Himalayan salt)
2 large eggs, lightly beaten
2 Tbsp crumbled goat cheese (or feta cheese)
1/8 medium avocado, sliced
2 Tbsp fresh tomato salsa (pico de gallo) (optional)
1 slice low-sodium sprouted whole-grain bread, toasted
1. Heat oil in nonstick skillet over medium heat.
2. Add onion, garlic, zucchini, asparagus, and salt; cook, stirring frequently, for 3 to 4 minutes, or until asparagus is tender-crisp.
3. Add eggs; cook over medium-low heat, stirring frequently, for 4 to 5 minutes, or until eggs are set.
4. Top with cheese, avocado, and salsa (if desired); serve with toast.
CONTAINER EQUIVALENTS (per serving): 1 Green 1 Yellow 1 Red 1 Blue 1 Teaspoon
NUTRITIONAL INFORMATION (per serving): Calories: 406 Total Fat: 23 g Saturated Fat: 7 g Cholesterol: 374 mg Sodium: 639 mg Carbohydrates: 29 g Fiber: 8 g Sugars: 6 g Protein: 23 g
SOURCE: Beachbody 3 Week Yoga Retreat Nutrition Guide
Instant Pot Fajita Breakfast Casserole
This Instant Pot Fajita Breakfast Casserole is the perfect quick breakfast for your busy morning! A 21 Day Fix Breakfast Casserole can help you start the day off right with a no yellow breakfast! This is a great 80 Day Obsession pre-workout recipe, too–just add some wheat toast!
Prep Time 10 minutes Cook Time 2 minutes Total Time 12 minutes
Servings: 2
Ingredients
1/2 cup onion sliced
1 1/2 cup sliced bell peppers green, red, and orange 1 tbsp. olive oil
4 eggs
A sprinkle of salt and pepper
For optional garnish: cilantro avocado, and limes
Instructions
1) Preheat a skillet on high heat and add the olive oil. Once the oil is hot sauté the garlic, onions, and bell peppers for 1-2 minutes.
2) Gently crack the eggs over the vegetables and sprinkle with salt and pepper. Reduce the temperature to medium heat. Cover the pan and allow to cook for about 1-2 minutes until the egg whites are no longer translucent. Remove the pan from the heat and serve immediately topped with avocado, limes, and cilantro.
Oven:
1) Preheat your oven to 400 degrees F. Toss the onions and bell peppers in the olive oil and garlic then layer them on a baking sheet.
2) Gently crack the eggs over the vegetables. Sprinkle with salt and pepper then bake in the oven for 12-15 minutes depending on how soft you like your eggs. 3) Remove from the oven and serve immediately. Top with sliced avocados, limes, and cilantro. 21 Day Fix Container Count: 1G, 1R, 1.5 tsp per serving (this recipe makes two servings)
Weight Watchers Freestyle Points: 2 freestyle points per serving, for the olive oil. *This recipe was tested in a 6qt Instant Pot*
Source: https://mycrazygoodlife.com/fajita-breakfast-casserole/
Overnight Oats
Original Title: Om Oats Source: Beachbody 3 Week Yoga Retreat Nutrition Guide
Makes: 1 Serving
Total Time: 8 hours. 10 minutes Prep Time: 10 minutes Cooking Time: none
INGREDIENTS
½ cup dry old-fashioned rolled oats
1 dash sea salt (or Himalayan salt)
½ tsp ground cinnamon
1 cup unsweetened almond milk, divided use
3 Tbsp unsweetened dried cherries, coarsely chopped
2 Tbsp slivered raw almonds
1 Tbsp flaxseeds
1. Place oats, salt, cinnamon and ½ cup almond milk in a medium bowl. Mix well. Soak, covered, in refrigerator overnight.
2. In the morning, add remaining ½ cup almond milk (NOTE: I do not add that much – I like my oatmeal stiffer instead of liquidy). Mix well
3. Sprinkle cherries, almonds & flaxseeds over the top.
21 Day Fix Containers: 2 Yellow, 1 Blue, ½ Orange
NUTRITIONAL INFORMATION: Calories: 409 Total Fat: 17 g Saturated Fat: 1 g
Cholesterol: 0 mg Sodium: 479 mg Carbohydrates: 57g Fiber: 12 g Sugars: 19 g
Protein: 12 g
NOTE: Cherries can be added before soaking overnight. They will plump and look different, but they will add a lot of flavor
Pecan Maple Oatmeal with Banana & Cinnamon
1/2 cup uncooked oatmeal cooked with 1 cup
water or 1/2 cup milk of choice and 1/2 cup water
1/2 banana, 1/2 tsp vanilla extract, sprinkle of
cinnamon, drizzled with 1 tsp of pure maple syrup
or honey, topped with 1/2 tbsp unsalted pecans
21 Day Fix Containers: 2 Yellow, 1 Purple, 1/4 Blue
Quinoa Egg Muffins
Originally called “Savory Quinoa Muffins” on the Beachbody blog. https://www.beachbodyondemand.com/blog/pre-workout-nutrition-80-day-obsession
Makes: 1 Serving
Double or triple ingredients for freezing/meal prep.
Ingredients:
Meal Prep Tip: Heat oven to 375° F. Cook the spinach with olive oil until just wilted. Transfer spinach to a bowl, add all of the remaining ingredients, and stir to combine. Then spoon the mixture into a muffin pan lined with muffin cups or coated with nonstick spray. Bake for 20 minutes. This amount of ingredients makes three muffins (one serving), and can be easily multiplied to make more.
*The directions state “1 egg, scrambled” - I whisked my egg and baked it raw with the other ingredients and it turned out okay. I really do not know if they suggest you should prepare this meal with a scrambled (cooked) egg.
I highly recommend a silicone muffin pan for easy cleanup.
Sweet Potato Apple Breakfast Bake {Paleo & Whole30}
Prep time 10 mins Cook time 20 mins Total time 30 mins
This sweet potato apple breakfast bake is Paleo and Whole30 friendly, with no added sugar and perfect when you crave a sweet, comforting yet healthy breakfast!
Author: Michele Recipe type: Breakfast/Brunch Cuisine: Paleo & Whole30
Serves: 4-6 servings
Ingredients:
1 large sweet potato, peeled and shredded (either grated by hand, or use a food processor)
1 large pink lady apple (my favorite!) peeled and shredded
2 tbsp coconut oil (for cooking)
1⁄8-1/4 tsp fine grain sea salt
1 tsp cinnamon
1⁄4 tsp nutmeg
2 eggs, whisked
1⁄2 cup coconut milk, full fat
1⁄4 cup raisins (optional)
chopped pecans (optional)
Instructions:
1. Have all your ingredients ready to go before beginning. You can make this recipe all in one skillet, or, transfer to a baking dish when it's time to bake
2. Preheat your oven to 400 degrees and heat a medium skillet* over medium heat and add the coconut oil to the pan. Add the shredded sweet potatoes to the pan and cook until they begin to soften and brown, then add the shredded apples, salt and spices.
3. Continue to cook over low-med heat about 5 minutes, then add the whisked eggs and coconut milk to the skillet** and mix to combine. Stir in the raisins, spread the mixture out evenly in the skillet, then sprinkle chopped pecans over the top.
4. Bake in the preheated oven for about 10 minutes, or until the eggs are set and beginning to brown.
5. Enjoy!
Notes
21 Day Fix Containers: 1/4 Yellow, 1/4 Purple, 1/4 Red
When I make this, I add 2 eggs (over, scrambled, or poached) to get enough protein for a full meal.
**If transferring to a baking dish for the oven, transfer right before adding the eggs and coconut milk
Recipe by The Paleo Running Momma at http://www.paleorunningmomma.com/sweet-potato-apple-breakfast-bake-paleo-whole30/
VACATION OATMEAL- Serves 1
½ cup uncooked slow cooked oats or steel cut
1 cup water or ½ cup water to ½ cup unsweetened almond or coconut milk
Chopped mango
½ tsp ground flaxseed
4-8 whole cashews chopped
1 Tbsp. unsweetened coconut
Cook oatmeal and top with mango, flaxseed, cashews and coconut.
OPTION – you can mix ½ cup of unsweetened almond or coconut milk with ¼ cup protein powder or Shakeology and top oatmeal with it.
21 Day Fix Containers: 2 Yellow, 1 Purple, 1/2 Blue, 1 Orange
Yogurt w/ Blueberries
Servings: 1
3/4 cup plain Greek yogurt
1 cup Blueberries
1 tsp Almond Butter
1 tsp Vanilla (optional)
Combine all ingredients in a bowl. Enjoy!
21 Day Fix Containers: 1 Red, 1 Purple, 1 tsp