Beat Breakfast Blues

by Megan K on August 30, 2012

Whether you chose to eat breakfast first thing in the morning or delay it with an intermittent fast what you eat  for your first meal is extremely important. It sets the stage for how you will feel all day long so if you start your day with sugary, high-gylcemic carbohydrates and neglect protein and fats you’ll be on a downward spiral of lousy food choices for the rest of the day.

That being said, if you are like most women the morning is a very busy time of day. You have yourself to prepare for work,  your lunch to pack, your children to get ready for school and you may have even hit the snooze button! We get it…mornings are busy for us too (even at 4:30am :-) )

We know breakfast food can be just as fabulous as any other meal of the day and making a healthy, fast, satieting meal doesn’t have to be super time consuming or challenging. To make life easier Megan K Fitness is here to help you “Beat The Breakfast Blues”.

Beat the breakfast blues with these tasty recipes

Easy Egg Muffins

Here is the perfect snack to enjoy guilt-free. Each muffin is packed with protein that will fuel your day and support muscle growth. Make a bunch of these and save them in the fridge for snacks-on-the-go.
Servings: 6

Here’s what you need…

  • 6 omega-3, organic, free range eggs
  • 1/2 red bell pepper, finely chopped
  • 1/8 cup of organic shredded cheese
  • sprinkle of salt and pepper

Easy Egg Muffins

To Make:

  1. Preheat oven to 350 degrees F.
  2. Line muffin tins with paper liners or grease lightly.
  3. Mix up the eggs, add bell pepper, cheese and seasonings. Fill 6 muffin tins.
  4. Bake for 20-22 minutes, or until the egg is fully set.

Nutritional Analysis: One muffin equals: 89 calories, 6g fat, 120mg sodium, 1g carbohydrate, .16g fiber, and 7.5g protein.


Breakfast Protein Parfait

Here’s a great recipe to make the night before for an easy grab-n-go breakfast straight out of the fridge. It’s packed with protein, vitamins and minerals for sustained energy all morning long. And it tastes great too.
Servings: 1

Here’s what you need…

  • 1/4 cup Greek Yogurt, plain, fat free
  • 1/4 cup low fat cottage cheese
  • 1 scoop high quality strawberry or vanilla protein powder
  • 1/4 cup fresh berries
  • 1 Tablespoon pecan pieces, toasted

Breakfast Parfait

To Make:

  1. In a small bowl use a whisk to combine the yogurt, cottage cheese and protein powder. Mix until well incorporated.
  2. Place half of the yogurt mixture into a clear cup, top with the berries and then the remaining yogurt mixture. Top with pecans.

Nutritional Analysis: One serving equals: 260 calories, 6g fat, 307mg sodium, 11g carbohydrate, 4g fiber, and 38g protein.


No-Bake Peanut Butter Oat Bars
makes about 12 bars

Here’s What You Need…

1 3/4 cups rolled oats
1/2 cup mixed super food dried fruit (goldenberries, mulberries, goji berries)
1/2 cup maple syrup
1 1/2 Tbsp chia seeds
a few dashes cinnamon
1/2 cup room temperature creamy peanut butter
*note, if using a new jar of peanut butter and a little oil off the top gets folded in – that is a good thing. Otherwise you may want to also add in 1 Tbsp of your favorite healthy oil to give the bars a bit more plushness.

Raw Peanut Butter and Oats Bar

To Make:

1. Add all ingredients to a large mixing bowl.
2. Fold well until all the oats are soaked in nut butter and maple syrup.
3. Pour into a dish. I used a basic 9″ cake pan. The size of your pan will alter how thick your bars are. A good thickness is about 3/4 of an inch.
4. Chill in fridge until firm enough to slice. However, these bars are delicious a bit softened as well! Slice into squares and wrap in plastic wrap for to-go bars.


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