Keep It Simple


May 10, 2021

 by Morgan Fontaine
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Over the last few weeks my schedule has gotten busier and I’ve been struggling to eat in the morning and get all my food in. If I miss breakfast, my whole day is messed up and I never eat as much as I was supposed to. This struggle led to me trying different breakfast recipes that could save me time and still taste good. I took the winners and made a list so I could send it to my clients whenever they’re struggling with their food and maybe it will help you too. If you enjoy any of them or if you make any tasty or time saving adjustments I would love to hear about it!

 

Egg Casserole

Servings:4-6 depending on how big you cut the pieces. 

Macros: 12c/15p/0f

 

Ingredients:

-1 package of hash browns

-1 package of frozen chopped bell peppers and onions (or fresh)

-3 cups egg whites

-Any seasonings, hot sauce, or salsa you like.

 

Directions:

  1. Preheat oven to 350 degrees.
  2. In a greased dish, spread out the hash browns, then peppers and onions, then the eggs and seasonings/sauces.
  3. Bake for 50 minutes. 
  4. Let cool and slice into portions. Throw them in sandwich bags or tupperware. Any portions that you don’t eat within 5 days can be frozen.

You can eat this as is, as a breakfast sandwich or wrap, or have it with toast, bacon, etc.



Baked Oat Bars

Servings:6, can double it to make 12 to freeze.

Macros (each bar): 24c/15p/8f and 7g of fiber

 

Ingredients:

-120 grams of oats 

-3tbsp chia seeds

-4 tbsp of ground flax seed

-2 scoops protein powder

-2 whole eggs 

-1 cup milk or milk substitute

-1tsp baking powder

-Big pinch of salt

-150 grams of frozen fruit

 

Directions:

  1. Preheat oven to 350 degrees. Spray a pan (9x13).
  2. Throw all dry ingredients into a food processor or blender and mix until it’s all combined and the oats are ground down a bit. In a large bowl mix the dry ingredients with the wet ones. Mix in the frozen fruit. Pour it all into your pan and bake for 30 min (if you double the recipe you’ll need to bake for about 40 but test test with a toothpick).
  3. Let it cool and slice into portions. Wrap and freeze, if saving some. To defrost, either leave in your fridge overnight or microwave for about 30-45 sec. You can top them with honey,syrup, yogurt, moer fruit, or eat them as is.

 

Smoothie Ideas:

-protein powder

-banana or avocado

-honey

-flaxseed or chia seed

-nuts: almonds, brazil nuts, macadamia nuts, walnuts

-spinach 

-frozen or fresh fruit 

-cinnamon, vanilla extract

-nut butter 

-coconut flakes

-orange juice

 

Chia Seed Pudding:

Servings: 1 

Macros: 4p, 9f and 11g of fiber

 

Ingredients:

-2 tbsp chia seeds

-½ cup milk or milk substitute

-1 teaspoon honey or other sweetener

-fruits for topping

 

Instructions:

  1. Pour ingredients into a jar and mix well. Let settle for 2-3 min then mix again very well until you see no clumping.
  2. Cover the jar and store in fridge overnight or for at least 2 hours.
  3. When you’re ready to eat it, top w/ fruit and enjoy cold.




Overnight Oats:

Servings: 1

-⅓ cup old-fashioned oats

-¼ tsp ground cinnamon

-1 tbsp chia seeds

-1 tbsp nut butter

-½ cup milk or milk substitute thicker consistency or ⅔ cup for thinner consistency.

-½ cup fruit frozen or fresh 

-Drizzle of maple syrup or honey

 

Instructions:

  1. In a mason jar or tupperware bowl combine oats, cinnamon, chia seeds and nut butter. Add a splash of the milk and mix the nut butter into the oats. Then add the rest of the milk and stir to combine.
  2. Top with fruit of choice. (If you want your fruit to stay on top or you’re using fruit that doesn’t store well like bananas or apples, wait until you’re going to eat it to put the fruit on.
  3. Place the lid on the jar and refrigerate overnight, or up to 5 days. When you’re ready to drizzle honey or maple syrup on it.

 

-Morgan