Congratulations Tarah (pictured above) for your amazing 4 week Shred Transformation!
C.J.’s 77
Healthy Breakfast Ideas
We are full swing into ROP, Shred, and the New Year for all here at eVOLV and those who read my blogs! I thought it a great idea to provide some inspiration for healthy eating with some recipes that actually taste good and are nutrient rich! Have a blast making these! Try them all!
If you need help, we have a great nutritionist on our team – Christine Conlin! Reach out!
Your Trainer – C.J. 505-872-3408 or cj@evolvstrong.com
1. Scrambled eggs with spinach and feta:
Whisk together eggs, milk, salt, and pepper. Heat a pan over medium heat, and add a small amount of butter or oil. Add the eggs and cook, stirring occasionally, until they start to set. Add spinach and feta cheese and stir until eggs are fully cooked.
2. Egg salad sandwich:
Hard-boil eggs and peel. Mash eggs in a bowl and add mayo, mustard, salt, pepper, and any other desired seasonings. Spread mixture on bread and top with lettuce, tomato, and avocado.
3. Frittata with vegetables:
Whisk together eggs, milk, salt, and pepper. Heat a pan over medium heat, and add a small amount of butter or oil. Add diced vegetables of your choice (such as capsicums, onions, and mushrooms) and cook until tender. Pour eggs over vegetables, stirring occasionally, until eggs are fully cooked.
4. Huevos Rancheros:
Heat a pan over medium heat and add oil. Add diced onions and capsicums and cook until tender. Add canned tomatoes and spices (such as chili powder, cumin, and garlic powder) and cook for a few minutes. Make a small indentation in the mixture and crack an egg into it. Cover and cook until the egg is set to your liking. Serve with warm wraps.
5. Shakshuka:
Heat a pan over medium heat and add oil. Add diced onions and capsicums and cook until tender. Add canned tomatoes and spices (such as cumin, paprika, and cayenne pepper) and cook for a few minutes. Make small indentations in the mixture and crack an egg into each one. Cover and cook until the egg is set to your liking.
6. Egg and avocado toast:
Cut avocado in half, remove pit and mash avocado with a fork. Spread avocado mash over toasted bread. In a pan, cook an egg (sunny side up or over easy) and place on top of avocado toast. Season with salt and pepper.
7. Omelette with mushrooms and cheese:
Whisk together eggs, milk, salt, and pepper. Heat a pan over medium heat, and add a small amount of butter or oil. Add diced mushrooms and cook until tender. Pour eggs over mushrooms, stirring occasionally, until eggs are fully cooked. Sprinkle shredded cheese over the top of the omelette and fold in half.
8. Breakfast burrito with scrambled eggs:
Scramble eggs with a little bit of milk and salt and pepper in a pan. Warm a wrap in the microwave or on a pan. Place eggs, black beans, diced tomatoes, cheese, and salsa on the wrap, roll it up and serve.
9. Eggs Benedict:
To make the hollandaise sauce, melt butter in a small saucepan over low heat. In a separate bowl, whisk together egg yolks, lemon juice, salt, and cayenne pepper. Slowly pour the melted butter into the egg yolk mixture while whisking constantly. Keep the sauce warm over a double boiler. Poach eggs in simmering water for about 3-4 minutes or until the whites are set and the yolks are still runny. Place a toasted English muffin on a plate, top with a slice of bacon or ham and a poached egg. Pour hollandaise sauce over the top.
10. Deviled eggs:
Hard-boil eggs and peel. Cut eggs in half lengthwise and remove yolks. Mash yolks with mayo, mustard, salt, pepper, and any other desired seasonings. Fill egg whites with yolk mixture. Garnish with paprika or chopped chives.
11. Baked eggs in avocado:
Cut avocado in half, remove pit and scoop out a little bit of the avocado from the center to make room for the egg. Crack an egg into the center of each avocado half. Season with salt and pepper. Bake in the oven at 425°F for about 15-20 minutes or until the egg is set to your liking.
12. Fried rice with eggs:
Cook rice according to package instructions and set aside. In a pan, scramble eggs with a little bit of oil, salt, and pepper. Set aside. Heat oil in a pan and add diced vegetables and cook until tender. Add cooked rice, scrambled eggs, soy sauce and any other desired seasonings and stir until well combined.
13. Quiche:
Preheat the oven to 180°C. Roll out dough and press into a 20-25cm dish. Whisk together eggs, cream, salt, pepper, and any other desired seasonings. Pour the egg mixture over the crust. Add diced vegetables and shredded cheese. Bake in the oven for about 30-40 minutes or until the crust is golden brown and the filling is set.
14. Tuna melt with a fried egg on top:
Heat a pan over medium heat, add a small amount of butter or oil. Crack an egg into the pan and cook until the whites are set and the yolks are still runny. Set aside. Spread tuna salad on bread and top with cheese. Place under the broiler until the cheese is melted. Place the fried egg on top of the sandwich.
15. Chorizo and egg breakfast bowl:
Cook diced chorizo in a pan until browned. Set aside. In the same pan, scramble eggs with a little bit of oil, salt, and pepper. Serve chorizo and eggs in a bowl with diced avocado, diced tomatoes, and any other desired toppings.
16. Egg and cheese breakfast sandwich:
Cook an egg in a pan (sunny side up or over easy) and place on top of a toasted English muffin or bagel. Add cheese and any other desired toppings such as bacon, avocado, or tomato.
17. Egg drop soup:
Bring chicken broth to a boil in a pot. In a separate bowl, beat eggs with a fork and slowly pour into the boiling broth, stirring gently with a fork to create ribbons of eggs. Add green onions and soy sauce.
18. Egg and potato hash:
Peel and dice potatoes and cook in a pan until tender. Set aside. In the same pan, scramble eggs with a little bit of oil, salt, and pepper. Mix in the cooked potatoes, and add diced onions, capsicums, and any other desired seasonings.
19. Caprese omelette:
Whisk together eggs, milk, salt, and pepper. Heat a pan over medium heat, and add a small amount of butter or oil. Pour eggs into the pan, stirring occasionally, until eggs are fully cooked. Top with slices of fresh mozzarella, diced tomatoes, and basil.
20. Egg and veggie breakfast pan:
Heat a pan over medium heat, and add a small amount of butter or oil. Add diced vegetables of your choice (such as capsicums, onions, and mushrooms) and cook until tender. Crack eggs into the pan, season with salt and pepper, and cook to your desired doneness.
21. Egg white omelette with veggies:
Whisk together egg whites, salt, and pepper. Heat a pan over medium heat, and add a small amount of butter or oil. Add diced vegetables of your choice and cook until tender. Pour egg whites over the vegetables and cook until set.
22. Egg and cheese quesadilla:
Heat a pan over medium heat. Place a wrap in the pan and sprinkle shredded cheese on one half of the wrap. Crack an egg on top of the cheese. Fold the other half of the wrapover the egg and cheese. Cook until the cheese is melted and the egg is set to your liking.
23. Egg and smoked salmon muffin:
Toast a muffin and spread cream cheese on one half. Place smoked salmon on top of the cream cheese. Crack an egg into a pan and cook until set to your liking. Place the egg on top of the salmon. Add capers, dill, and any other desired toppings.
24. Breakfast egg and sausage casserole:
Preheat the oven to 160°C. Grease a baking dish with butter or oil. Crack eggs into a large bowl, add milk, salt, pepper and any other desired seasonings and beat together. Add cooked and crumbled sausage, diced vegetables and shredded cheese. Pour mixture into the baking dish and bake for about 25-30 minutes or until set.
25. Egg and bacon breakfast pizza:
Preheat the oven to 200°C. Roll out pizza dough and place on a baking sheet. Spread marinara sauce on top of the dough. Add cooked and crumbled bacon, diced vegetables, and shredded cheese. Crack eggs on top of the pizza. Bake in the oven for about 15-20 minutes or until the crust is golden brown and the eggs are set to your liking.
26. Egg and cheese breakfast burrito bowl:
Scramble eggs with a little bit of oil, salt, and pepper. In a separate pan, cook diced potatoes and onions until tender. Serve eggs, potatoes and onions in a bowl with diced avocado, diced tomatoes, shredded cheese, and any other desired toppings.
27. Classic deviled eggs with a twist:
Hard-boil eggs and peel. Cut eggs in half lengthwise and remove yolks. Mash yolks with mayo, mustard, salt, pepper, and any other desired seasonings. Fill egg whites with yolk mixture. Garnish with paprika or chopped chives and add a twist of your choice such as bacon bits, diced pickles or diced jalapenos.
28. Egg and bacon breakfast wrap:
Cook bacon in a pan until crisp. Set aside. In the same pan, scramble eggs with a little bit of oil, salt, and pepper. Place eggs, bacon, diced tomatoes, and shredded cheese on a wrap. Roll it up and serve.
29. Egg and tomato breakfast pan:
Heat a pan over medium heat, and add a small amount of butter or oil. Add diced tomatoes and cook until tender. Crack eggs into the pan, season with salt and pepper, and cook
30. Chocolate Peanut Butter Protein Smoothie:
1 scoop chocolate protein powder
1/2 cup Greek yogurt
1/2 banana
1 tablespoon peanut butter
1 cup almond milk
31. Strawberry Banana Protein Smoothie:
1 scoop vanilla protein powder
1 cup frozen strawberries
1/2 banana
1 cup almond milk
32. Blueberry Almond Protein Smoothie:
1 scoop vanilla protein powder
1 cup frozen blueberries
1/4 cup almond butter
1 cup almond milk
33. Spinach and Kale Protein Smoothie:
1 scoop vanilla protein powder
1 cup spinach
1 cup kale
1 banana
1 cup almond milk
34. Raspberry Protein Smoothie
1 scoop vanilla protein powder
1 cup frozen raspberries
1/2 cup Greek yogurt
1 cup almond milk
35. Mango Protein Smoothie:
1 scoop vanilla protein powder
1 cup frozen mango
1/2 avocado
1 cup almond milk
36. Piña Colada Protein Smoothie:
1 scoop vanilla protein powder
1 cup frozen pineapple
1/4 cup coconut milk
1/4 cup Greek yogurt
37. Chocolate Covered Strawberry Protein Smoothie:
1 scoop chocolate protein powder
1 cup frozen strawberries
1/2 banana
1 cup almond milk
38. Green Protein Smoothie:
1 scoop vanilla protein powder
1 cup spinach
1/2 avocado
1 cup coconut milk
1/2 banana
39. Chocolate Almond Protein Smoothie:
1 scoop chocolate protein powder
1/4 cup almond butter
1 cup almond milk
1/2 banana
40. Basic Protein Pancakes:
1 cup rolled oats
1 scoop vanilla protein powder
1 cup milk (or milk alternative)
1 egg
1 tsp baking powder
1 tsp vanilla extract (optional)
41. Chocolate Protein Pancakes:
1 cup rolled oats
1 scoop chocolate protein powder
1 cup milk (or milk alternative)
1 egg
1 tsp baking powder
1 tsp vanilla extract (optional)
1 tbsp cocoa powder
42. Blueberry Protein Pancakes:
1 cup rolled oats
1 scoop vanilla protein powder
1 cup milk (or milk alternative)
1 egg
1 tsp baking powder
1 tsp vanilla extract (optional)
1/2 cup fresh or frozen blueberries
43. Peanut Butter Protein Pancakes:
1 cup rolled oats
1 scoop vanilla protein powder
1 cup milk (or milk alternative)
1 egg
1 tsp baking powder
1 tsp vanilla extract (optional)
2 tbsp peanut butter
44. Banana Protein Pancakes:
1 cup rolled oats
1 scoop vanilla protein powder
1 cup milk (or milk alternative)
1 egg
1 tsp baking powder
1 tsp vanilla extract (optional)
1 mashed banana
45. Oat and Flaxseed Protein Pancakes:
1 cup rolled oats
1 scoop vanilla protein powder
1 cup milk (or milk alternative)
1 egg
1 tsp baking powder
1 tsp vanilla extract (optional)
2 tbsp ground flaxseed
46. Pumpkin Protein Pancakes:
1 cup rolled oats
1 scoop vanilla protein powder
1 cup milk (or milk alternative)
1 egg
1 tsp baking powder
1 tsp vanilla extract (optional)
1/2 cup pumpkin puree
1 tsp pumpkin pie spice
47. Apple Cinnamon Protein Pancakes:
1 cup rolled oats
1 scoop vanilla protein powder
1 cup milk (or milk alternative)
1 egg
1 tsp baking powder
1 tsp vanilla extract (optional)
1/2 cup grated apple
1 tsp cinnamon
48. Chocolate Chip Protein Pancakes:
1 cup rolled oats
1 scoop vanilla protein powder
1 cup milk (or milk alternative)
1 egg
1 tsp baking powder
1 tsp vanilla extract (optional)
1/4 cup chocolate chips
49. Coconut Protein Pancakes:
1 cup rolled oats
1 scoop vanilla protein powder
1 cup coconut milk
1 egg
1 tsp baking powder
1 tsp vanilla extract (optional)
1/4 cup shredded coconut
50. Oatmeal Fruit Parfait:
1 cup rolled oats
1 cup Greek yogurt
1 cup mixed berries
1 tsp honey (optional)
51. Fruit and Oat Smoothie:
1 cup rolled oats
1 cup milk (or milk alternative)
1 banana
1 cup mixed berries
52. Apple Cinnamon Oatmeal:
1 cup rolled oats
1 cup water (or milk)
1 grated apple
1 tsp cinnamon
1 tsp honey (optional)
53. Oat and Berry Muffins:
1 cup rolled oats
1 cup flour
1 tsp baking powder
1 egg
1/2 cup milk (or milk alternative)
1/2 cup mixed berries
54. Oatmeal Banana Bread:
1 cup rolled oats
1 cup flour
1 tsp baking powder
2 ripe bananas
1 egg
1/2 cup milk (or milk alternative)
1 tsp vanilla extract (optional)
55. Oatmeal and Fruit Breakfast Bake:
1 cup rolled oats
1 cup mixed berries
1 banana
1 tsp honey (optional)
1/2 cup milk (or milk alternative)
56. Oat and Fruit Breakfast Cookies:
1 cup rolled oats
1 cup flour
1 tsp baking powder
1 egg
1/2 cup milk (or milk alternative)
1 cup mixed berries
57. Oatmeal Fruit Salad:
1 cup rolled oats
1 cup mixed berries
1 banana
1 tsp honey (optional)
58. Oat and Fruit Energy Bites:
1 cup rolled oats
1/2 cup mixed berries
1/2 cup nut butter (such as peanut or almond butter)
1 tsp honey (optional)
59. Oat and Fruit Crumble:
1 cup rolled oats
1 cup mixed berries
1 tsp honey (optional)
1/4 cup flour
1/4 cup butter
60. Greek Yogurt Breakfast Bowl:
1 cup Greek yogurt
1/2 cup granola
1/2 cup mixed berries
1 tsp honey (optional)
61. Greek Yogurt and Berry Smoothie:
1 cup Greek yogurt
1 cup mixed berries
1 banana
1/2 cup milk (or milk alternative)
62. Greek Yogurt and Granola Parfait:
1 cup Greek yogurt
1/2 cup granola
1/2 cup mixed berries
63. Greek Yogurt and Peanut Butter Toast:
2 slices of whole wheat bread
1/4 cup Greek yogurt
2 tbsp peanut butter
64. Greek Yogurt and Honey Baked Oatmeal:
1 cup rolled oats
1 cup Greek yogurt
1 egg
1/2 cup milk (or milk alternative)
1 tsp baking powder
1 tsp vanilla extract (optional)
1 tsp honey (optional)
65. Greek Yogurt and Banana Pancakes:
1 cup flour
1 cup Greek yogurt
1 banana
1 egg
1 tsp baking powder
66. Greek Yogurt and Blueberry Muffins:
1 1/2 cups flour
1 cup Greek yogurt
1/2 cup sugar
1 egg
1 tsp baking powder
1/2 cup fresh or frozen blueberries
67. Greek Yogurt and Peach French Toast:
2 slices of bread
1/2 cup Greek yogurt
1 egg
1/4 tsp vanilla extract
1/4 tsp cinnamon
1/2 peach, sliced
68. Greek Yogurt and Apple Cinnamon Oatmeal:
1 cup rolled oats
1 cup Greek yogurt
1 grated apple
1 tsp cinnamon
1 tsp honey (optional)
69. Greek Yogurt and Chocolate Chip Pancakes:
1 cup flour
1 cup Greek yogurt
1 egg
1 tsp baking powder
1/4 cup chocolate chips
70. Greek Yogurt and Strawberry Oatmeal:
1 cup rolled oats
1 cup Greek yogurt
1/2 cup diced strawberries
1 tsp honey (optional)
71. Greek Yogurt and Cherry Smoothie:
1 cup Greek yogurt
1/2 cup frozen cherries
1/2 banana
1/2 cup milk (or milk alternative)
72. Greek Yogurt and Banana Bran Muffins:
1 1/2 cups flour
1 cup Greek yogurt
1/2 cup bran
1/2 cup sugar
1 egg
1 tsp baking powder
1 mashed banana
73. Greek Yogurt and Raspberry Oat Bars:
1 cup rolled oats
1/2 cup flour
1/2 cup Greek yogurt
1/2 cup raspberries
1 egg
1/4 cup sugar
1 tsp baking powder
74. Apple Cinnamon Baked Oatmeal:
2 cups rolled oats
2 cups milk (or milk alternative)
2 eggs
1/2 cup maple syrup
1 tsp vanilla extract
1 tsp cinnamon
1 grated apple
75. Blueberry Baked Oatmeal:
2 cups rolled oats
2 cups milk (or milk alternative)
2 eggs
1/2 cup maple syrup
1 tsp vanilla extract
1 cup fresh or frozen blueberries
76. Banana Nut Baked Oatmeal:
2 cups rolled oats
2 cups milk (or milk alternative)
2 eggs
1/2 cup maple syrup
1 tsp vanilla extract
2 mashed bananas
1/2 cup chopped nuts (such as cashews or walnuts)
77. Strawberry Baked Oatmeal:
2 cups rolled oats
2 cups milk (or milk alternative)
2 eggs
1/2 cup maple syrup
1 tsp vanilla extract
1 cup diced strawberries
This is used for educational purposes only and is not to be viewed as a plan but rather as inspiration.