Breakfast

Carb balance tortilla with deli meat, cheese, and veggies

And if you want to try a different spin on an egg-based breakfast, try making some low-calorie pumpkin pie egg bites...
(My recipe makes 12, each pumpkin egg bite has approximately 45 calories each)
Ingredients: 7 large egg whites, 1 can pumpkin puree, 1/2 tsp vanilla extract, 1/4 tsp baking powder, 3 tbs powdered sugar (or 3 tbs powdered stevia), 1 tsp pumpkin pie spice, (additional 1 tsp cinnamon to sprinkle over top after baked).
Directions:
1. Preheat oven to 375* F
2. in a medium-sized bowl, use an electric mixer to whip egg whites until soft peaks form.
3. In a separate bowl, sift together the powdered sugar with the pumpkin pie spice and baking powder.
4. Add the pumpkin puree and vanilla extract to the powdered sugar mixture, and mix.
5. Gently fold the pumpkin mixture into the meringue/egg whites, make sure not to over-mix.
6. Gently pour the mixture into 12 cupcake liners in a cupcake tray.
7. Bake for 18-20 minutes, or until they are fully cooked on the inside and the top is not visibly runny.
8. Let cool in pan for 5-10 minutes, and if desired sift some cinnamon over top of each one.

My quick breakfast is an Ezekiel pita with 33g peanut butter, plus a glass of plain nonfat kefir.

Slightly slower breakfast: Greek yogurt bowl with 100g frozen mixed berries (partly thawed in microwave), 14g crumbled walnuts, 10g hemp hearts, 12g ground flax seed, 8g of peanut butter powder, half teaspoon of cinnamon (maybe a couple of grams; I eyeball it). Coffee with lots of hot skim milk on the side.

Even slower: All of the stuff from the yogurt bowl, plus 30g rolled oats cooked in water (microwave) and around 18g blackstrap molasses. Also coffee with hot skim milk.

avocado toast!

Buckwheat is fun:
https://www-russianfood-com.translate.goog/recipes/bytype/?fid=986&_x_tr_sl=auto&_x_tr_tl=en&_x_tr_hl=en

I really enjoy eggs, and sometimes mixing up the style of egg can be enough of a change. I make "meat muffins" (some people call them Egg Cups, but the name meat muffins made me laugh):

Line a muffin tray (any size) with the ground protein of your choice (I've used sausage and ground turkey, but with ground turkey you'll have to season it and then line);
Bake in oven at 350 degrees until it's almost done, maybe 15-20 min;
Drain excess liquid, then pour an egg in the hole & sprinkle some salt & pepper on top (go light on the salt if you're using sausage);
Bake until eggs are done to your desired doneness, usually about 20 min for me
Take out the tin and sprinkle anything you like on top as a garnish (I like cheddar cheese and smoked paprika, but you can also use chives, etc!)

They're egg-cellent reheated!


I also used to do oatmeal. I would do overnight oats (simply because I has too tired to prepare in the mornings). A portion of oats into a small container (I think I did 1/3 cup and double that amount for liquid amount of your choice - I liked to use non-sweetened almond milk for the creaminess. Add a small bit of flavoring - I love the Skinny Syrups, they have a sugar free Maple Bourbon Pecan that is literally the best thing ever for oatmeal. Then I put it in the fridge overnight. After heating up in the microwave in the morning, I cut up a banana into it. Delish!!

I make oatmeal in the microwave. 1/2 cup Old Fashioned Oats, 1 cup unsweetened Vanilla Almond Milk, 2 TBSP PBFit or PB2 (for a little protein), 2 TBSP ground flax meal, sweetener of choice.

Sometimes I add a sliced banana, or 1/2 cup unsweetened applesauce, or 1/2 cup pumpkin puree. Depending on what fruit I use, I add either cinnamon or pumpkin pie spice.

Other days. I'll have 1 cup Fage 0% Greek yogurt & fresh fruit or applesauce.

On days I don't feel like cooking at all, I'll have a Thomas' Light multigrain English muffin & peanut butter.

Sweet potato bowls are yummy and easy to do ! You can find a few different recipes out there, but it's basically sweet potato purée with some toppings you like (yogurt, nuts, fruits... go with your nutritional goals and taste !)

I like also toasts with cream cheese toped with strawberries and almonds or walnuts

I have two breakfasts that i eat most days-
1) Pumpkin waffles that are similar to barbiedar's protein pancakes but with pumpkin puree (instead of a banana) to lower the total sugars
2) Before bed, i pour 200 grams of frozen berries in a bowl, add 30g Chia seeds, 170g 2% greek yogurt, a scoop of vanilla whey protien and let it thaw out overnight. When i am ready for breakfast, i just mix it up for a yummy creamy pudding.