Ingredients:
2 large eggs
1/4 cup diced bell peppers
1/4 cup diced onions
1/4 cup spinach
Salt and pepper to taste
Preparation: Whisk eggs and pour them into a heated, non-stick pan. Add bell peppers, onions, and spinach. Cook until set, then fold in half.
Day 3: Protein Smoothie
Ingredients:
1 scoop of your favorite protein powder (whey, plant-based, etc.)
1 cup unsweetened almond milk
1/2 banana
1 tablespoon almond butter
Handful of spinach
Protein Smoothie: Blend all ingredients until smooth and enjoy.
Day 4: Cottage Cheese and Fruit Bowl
Ingredients:
1/2 cup low-fat cottage cheese
1/2 cup diced pineapple
1/2 cup diced cantaloupe
1 tablespoon chia seeds
Cottage Cheese and Fruit Bowl: Combine cottage cheese, pineapple, cantaloupe, and chia seeds in a bowl.
Day 5: Avocado and Egg Toast
Ingredients:
1 slice whole-grain bread
1/2 ripe avocado, mashed
1 poached or fried egg
Salt and pepper to taste
Avocado and Egg Toast: Toast the bread, spread mashed avocado, and top with the poached or fried egg. Season with salt and pepper.
Day 6: Quinoa Breakfast Bowl
Ingredients:
1/2 cup cooked quinoa
1/4 cup low-fat plain yogurt
1/4 cup sliced strawberries
1 tablespoon chopped nuts (e.g., almonds or walnuts)
Quinoa Breakfast Bowl: Mix cooked quinoa with yogurt and top with sliced strawberries and chopped nuts.
Day 7: Smoked Salmon and Cream Cheese Wrap
Ingredients:
1 whole wheat tortilla
2 oz smoked salmon
2 tablespoons light cream cheese
Sliced cucumber and red onion (optional)
Smoked Salmon and Cream Cheese Wrap: Spread cream cheese on the tortilla, add smoked salmon, and optional cucumber and red onion slices. Roll it up and slice into smaller portions.
These breakfast options provide a balance of protein, fiber, and healthy fats to keep you satisfied and energized throughout the day while keeping the calorie count in check. Adjust portion sizes as needed to meet your specific dietary requirements.