/> Clean Convenient Cuisine: A Week's Worth of Breakfasts

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Thursday, August 5, 2010

A Week's Worth of Breakfasts

It's been said that breakfast is the most important meal of the day. It's vital to jump start your metabolism, as  when you sleep, your body fasts for 6-8 hours and needs fuel within an hour of waking (especially if you are going to lift weights in the morning). Breakfast sets the tone for the entire day.

I hear the excuse of "not having enough time" a lot, in terms of why people skip breakfast. Below are 7 breakfasts that can be made in 10 minutes or less. All of them are healthy, packed with vitamins, minerals, fiber, good, complex carbs and tons of protein. You can rotate your breakfasts every couple of days, or try something new and easy every single day.

Here's a sample menu for a healthy week of breakfasts:

Sunday - breakfast burrito made with turkey, egg whites, black beans, tomatoes, peppers and cilantro
Monday - 3 egg whites, 1/2 cup steel cut oats with blueberries, walnuts and agave
Tuesday - 1 scoop whey protein, 1/2 cup greek yogurt, banana, pure pumpkin, ice and water
Wednesday - 2 oatmeal pancakes topped with fresh berries, yogurt and agave
Thursday - 1 English muffin w/ 2 tbs. natural peanut butter, banana, 3 hard boiled egg whites
Friday - 3 egg white omelet made with tomato and spinach, sweet potato hash browns
Saturday - 2 belgian waffles (Van's) with 1 tbs. peanut butter, 1 tsp. agave, cinnamon and walnuts

Grocery List:
1 dozen eggs
1 carton fage greek yogurt
1 package flour tortillas (Whole Foods hand makes their tortillas, and they are amazing)
1 can organic black beans
1 roma tomato
1 bag spinach
1 red bell pepper
cilantro
2 sweet potatoes (or sweet potato hash browns in frozen section)
blueberries
strawberries
walnuts
agave
English muffins
natural peanut butter (store the jar upside down so the oil naturally mixes)
Van's belgian waffles
99% fat-free ground turkey

Sunday - BREAKFAST BURRITO

Brown the turkey. Once done, crack 2 or 3 egg whites on top of them and cook until well done. In a separate pot, heat the black beans (after they have been drained and rinsed in cold water). You can add diced cilantro to the beans for a little kick. Dice up tomatoes and peppers. Brown tortillas, either directly on a gas stove, turning with tongs every few seconds, or place them in a frying pan and heat up. Scoop the beans and meat onto the tortilla, throw in tomatoes and peppers, and enjoy.

Monday - 3 EGG WHITES, 1/2 STEEL CUT OATMEAL WITH BLUEBERRIES, WALNUTS, AGAVE

If you want to save time, either buy the old fashioned oats (which cook in about 10 minutes), or make a big batch of steel cut oats the night before, as they reheat well. Cook oats according to directions (with water). In a frying pan, spray with cooking spray, crack three eggs, use the whites and scramble well. Serve oats with blueberries, walnuts and 1 tbs. agave nectar. Add cinnamon for a little extra flavor. Dish up the eggs on a side dish for a healthy start to the day!

Tuesday - PUMPKIN PROTEIN SHAKE 

Put 5 ice cubes, 1/2 cup of water and 1 banana into a blender. Blend and then add 1/2 c. plain greek yogurt, cinnamon, 1/2 c. pure pumpkin (for a great dose of vitamins and flavor) and 1 scoop whey protein. Blend well. Pop in the freezer for a few minutes, or serve immediately.

Wednesday - 2 OATMEAL PANCAKES TOPPED WITH FRESH BERRIES, YOGURT AND AGAVE

Take 1/2 c. old-fashioned oats, 4 egg whites, 1/4 c. cottage cheese (optional), 1 tsp. cinnamon, 1 tsp. vanilla and put in a blender. Blend for a few seconds and then heat a frying pan, spray with cooking spray and pour out a bit of the batter. Brown on one side for 1-2 minutes, then flip over. It should make 4 medium sized pancakes or 2 giant ones. Top with fresh berries, a dollop of yogurt and honey or agave nectar. (You can add whey protein powder to these for an extra dose of protein in the morning.)

Thursday - 1 ENGLISH MUFFIN WITH 2 TBS. PEANUT BUTTER AND BANANA, 2 HARD BOILED EGG WHITES

Take one English muffin and pop in the toaster. On a small plate, portion out 2 tbs. natural peanut butter. Take 1/2 of a banana and mash with a fork on top of peanut butter. Pop mixture into the microwave for 20-30 seconds. Spread on English muffin, drizzle with agave (optional) and serve with 2 hard boiled egg whites (it's easier if you make the eggs the night before, so you can have them for snacks or to pop on salads).

Friday - 3 EGG WHITE TOMATO AND SPINACH OMELET WITH SWEET POTATO HASH BROWNS

Peel and grate sweet potatoes. Blanch quickly in boiling water (1-2 minutes). Drain them and dry them. In a frying pan, add 1 teaspoon olive oil and sweet potatoes. Cook on medium heat until desired crispiness. In another frying pan, begin the 3 egg white omelet, by pouring slightly beaten egg whites into a pan, and then adding chopped tomatoes and spinach. Cook with a lid, flip, and then serve on top of hash browns.

Saturday - 2 BELGIAN WAFFLES WITH PEANUT BUTTER, CINNAMON AND WALNUTS

Pop waffles in the oven and let cook for a few minutes until browned. Top with 1 tbs. peanut butter, a dash of cinnamon, a sprinkling of walnuts and a drizzle of agave or honey, instead of syrup. Enjoy!

3 comments:

  1. Not only is breakfast my favorite meal of the day, I often feel bored as can be. I like to eat healthy, but I get so sick of oatmeal and egg whties. These are great AND healthy ideas. i have already gone to the store and gotten all these things. A grocery list really helps. Thanks!

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  2. Peanut butter! Omelets! Engish muffins! Oh my! I love breakfast - I can't wait to try the Belgian waffles. Thanks!!

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  3. I know this is corny, but I love this photograph!! And the ideas. Thanks!

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