Breakfast

 

Easy Low Carb Protein Pancake

Ingredients:

  • 1/2 Cup Or 200gm Pasteurized Egg Whites

  • 1 Scoop Protein Powder of Choice

Optional:

  • 1/2-1 TSP Vanilla Extract

  • Pinch of Salt

  • 1/4 TSP Baking Soda or Powder

  • Cinnamon or Cocoa Powder

Directions:

  1. Put all ingredients into a high-speed blender.

  2. Blend until smooth.

  3. Heat a pan on the stove with medium heat.

  4. Pour the blended mixture into the hot pan and cook until the underside is golden and tiny bubbles form on the top of the pancake.

  5. Flip and continue to cook until both sides are cooked through and golden.

  6. Serve with a berry compote (recipe found under dips and sauces), or cook with banana slices and sugar-free chocolate chips for a childhood twist.

 

 Coconut Pancakes

Ingredients

  • 2 Tbsp. Coconut Flour

  • 4 Egg Whites Or 1 Whole Egg, 3 Egg Whites

  • 1 Tsp. Coconut Extract

  • 1 Tsp. Stevia

  • 1/2 Tsp. Baking Powder

Directions

  1. Mix all ingredients together in a bowl

  2. On medium heat in a small pan heat 1 Tbsp. coconut oil

  3. Add batter to the pan and cook both sides until golden

  4. Flip when small bubbles start to form

I like to serve this with my homemade coconut whip cream, Lilly’s Dark Chocolate Chips (best price is at Sprout’s), and some unsweetened shredded coconut.

 

Low Carb Porridge (Keto Oats)

Ingredients

  • 1-2 Tbsp. Chia Seeds

  • 1/4 - 1/2 Cup Coconut or Almond milk

  • 2-3 Tbsp.  Hemp Seed (Trader Joes has the best price for this)

  • Stevia (liquid or granular), to taste

  • 1 Tbsp. Almond Butter

  • 1 Tbsp. Raw Pumpkin Seeds (Found at Sprout’s in the open bins)

  • Unsweetened Coconut Shredded or Flakes

  • Any type of extract ( I like maple or vanilla, Walmart has a really good selection and good prices)

  • 2 Tbsp. Pecans or Walnuts (Found at Sprout’s in the open bins)

  • Any fresh or frozen organic berry (Trader Joe’s, Costco, Farmer’s market all have good pricing)

Directions

  1. The night prior, mix the chia seeds, hemp seeds, non-dairy milk, stevia to taste, and choice of extract in a mason jar or container with a lid.

  2. In the morning add your almond butter, pumpkin seeds (raw and unsalted), pecans or walnuts (raw and unsalted), coconut flakes (unsweetened) and fresh berries on top and enjoy!

Like all recipes remember to stay creative and have fun in the kitchen. Experiment with new flavors and ingredients, keep bulk of the ones you love on hand so you always have staples in the house. I like trying different extract’s, herbs and spices to bring new flavors into my diet.

 

Egg Frittata Muffins

Ingredients

  • Spinach or chopped kale

  • 5 whole eggs

  • 5 egg whites OR 1-2 cups pasteurized egg whites

  • 1-2 cups riced cauliflower

  • Diced mushrooms or any veggies you desire! Honestly the more the merrier, bell peppers do great in this recipe.

  • Pink salt and pepper to taste

  • Optional is to add low-carb breakfast sausage or diced cooked ham/ bacon

  • Serve with ½ avocado

Directions

  1. First, whisk the whole eggs and egg whites in a large mixing bowl. Then stir in the rest of the ingredients. You can saute the veggies beforehand if you want to add extra flavor. If you are adding extra meat make sure it’s low in sugar (5 grams per serving or less) and cook the meat fully before mixing it into the egg mix.

  2. Transfer egg mixture to a muffin tin or small bread pan after you have sprayed non-stick veggie oil spray in the tins. Make sure to leave a bit of room at the top so they don’t puff up and overflow when cooking. The oven should be at 400 degrees cook until not runny (timing varies depending on how many veggies you added.

 

Sautéed Veggies with Eggs

Ingredients

  • 2 whole eggs cooked anyway you like just don’t cook with butter or oil use a non-stick spray

  • Chopped mushrooms

  • Diced white onion

  • Chopped kale or spinach (or both is best)

  • 1 Tbsp. hemp seeds

  • ⅓ cup fresh organic berries

  • ½ avocado

  • In a pan on medium heat use some non-stick spray (the avocado oil spray from Trader Joes makes food taste so good!) add the onions and cook until they’re slightly translucent.

Directions

  1. Next add the mushrooms and greens.

  2. Cook until the greens and mushrooms become soft and wilted.

  3. Either mix in your two whole eggs OR cook whatever way you like.

  4. Serve with fresh berries and avocado.

  5. You can sprinkle the hemp seeds over the berries, the avocado or the veggies!

Super simple, filling and low carb to start your day without a big insulin spike!

 

Chia Seed Pudding

Ingredients

  • 3 Tbsp. chia seeds ( Sprouts in the open bins)

  • 6-8 oz. Plant Milk

  • ½ Tbsp. Maca Powder (I get mine at Trader Joes)

  • ½ Tbsp. Cacao powder (I get mine at Sprouts or Trader Joes)

  • 1 Tsp. Vanilla Extract (Walmart has the best flavor variety and prices)

  • 2 Tbsp. Unsweetened coconut flakes (Sprouts)

  • 1-2 Tbsp. All natural Almond butter

Directions

You can omit the protein powder and/ or maca/ cacao. These ingredients add extra nutrients and have immune and hormone boosting properties.

  1. Mix all ingredients into a mason jar or small container, shake until all mixed an place in frig overnight. Top with all natural nut butter and fresh or frozen berries.

 

Orange Julius (Pre or Post Workout Meal)

Ingredients

  • 1.5 cup PULP FREE  orange juice (the fiber in the pulp will slow the digestion of the orange juice)

  • 1 Scoop of your favorite vanilla flavored protein powder (I use Quest protein its a whey and casein blend, found at Ralphs/ Kroger or nutrtion shops). You can also of course use a Vegan protein powder as well.

Directions

  1. Simply blend the two with or without ice and enjoy for breakfast or 30 mins before or after training. 

 

Apple Pie Overnight Protein Oats

Ingredients

  • 1/2 cup oats

  • 1/2-1/4 cup unsweetened vanilla non-dairy milk

  • 2 Tbsp. unsweetened applesauce

  • 1/2 scoop cinnamon or vanilla protein powder

  • 1/4-1/2 Tsp. ground cinnamon (I use Ceylon cinnamon)

  • 1/2 Tbsp. ground flax seed

  • 1 Tsp. melted coconut oil

  • 2 Tsbp. Walden Farms maple syrup (optional)

Directions

  1. In a 12oz mason jar, bowl, or container with a lid mix the oats, cinnamon, ground flax, protein powder and salt until well combined.

  2. Next add the almond milk, melted coconut oil and applesauce and mix well.

  3. Lastly add the chopped apples and optional WF maple syrup, stir once more and place in the refrigerator overnight.

To make your meal prep really easy make a large batch of these for the week for an easy grab and go breakfast.

 

Pumpkin Pie Overnight Oats

Ingredients

  • 1/2 cups oats

  • 1/3 pumpkin puree

  • 1/2 Tsp. Ceylon cinnamon

  • 1/2 Tsp. Pumpkin pie spice

  • 1 Tbsp. ground flax seeds

  • 1/4 Tsp. Pink Salt

  • 1/2 cup unsweetened non-dairy milk

  • Liquid or granular stevia to taste

  • 2 Tbsp. Walden Farms maple syrup (optional)

Directions

  1. In a 12oz mason jar, bowl, or container with a lid mix the oats, pumpkin pie spice, ground flax, stevia to taste and salt until well combined.

  2. Next add the pumpkin puree, non-dairy milk and options WF maple syrup, mix until well combined.

  3. Place in the refrigerator overnight.

To make your meal prep really easy make a large batch of these for the week for an easy grab and go breakfast.