Oats and berries is a simple healthy breakfast.

MAKE BREAKFAST IN 5 MINUTES OR LESS

Time management is the name of the game. Mornings seem to be a struggle to get something healthy to eat for many people. If you’re like me, you don’t want to be slaving over the stove in the morning. You want to be able to make a quick breakfast thats healthy and balanced in as little time as possible.

I know I’ve talked to a lot of our fitness retreat guests who have said they struggle with breakfast. Most of them are balancing a complicated morning with workouts, kids, commutes and so much more. It’s not easy to get out of the house with a balanced breakfast — or any kind of breakfast at all.

Breakfast is the first meal of the day and for many people. No matter if you eat it at 6am or 10am, sets the tone nutritionally for the rest of the day. It’s important to have options that can be made easily but that are also healthy and provide a balance of protein, carbohydrates and fat. This way you’ll start the day off satisfied. These 10 simple breakfast recipes can be made in 5 minutes or less. Make ahead or the day of and either eat right away or put it in a carry container to take with you on the go.

THE RECIPES

Raspberry Yogurt Dream

1/2 C Greek Yogurt (or coconut milk yogurt)
1/2 C Raspberries Berries
1 Tbsp Sliced Almonds
1 Tbsp Hemp Seeds
1 Tbsp Raw Honey or Pure Maple Syrup
How To: Measure out yogurt into a bowl and top with berries, almonds and hemp seeds. Sprinkle with honey or maple syrup on top. Enjoy!
Nutrition: Gluten Free | Dairy Free with Coconut Milk Yogurt

Apple Puree Bowl

Two Apples Sliced
2 Tbsp Almond Milk (unsweetened)
1 Tsp Raw Honey or Maple Syrup
1 Tbsp Walnuts
1 Tbsp Pumpkin Seeds
Dash of Cinnamon
Dash of Nutmeg
How To: Add sliced apples, almond milk and one tablespoon of honey or syrup to a blender. Blend until creamy. Add mixture to a bowl and top with walnuts, pumpkin seeds and both cinnamon and nutmeg. Drizzle the last tablespoon of honey or syrup on top. *This is a great grain free version of oatmeal if you’re someone that needs to omit grans completely.
Nutrition: Gluten Free | Grain Free | Vegetarian

Oats + Berries

1/2 C Rolled or Quick Cooking Oats
1/2 Blueberries
1 Tsp Coconut Sugar or Brown Sugar
1 Tbsp Walnuts
1 Tbsp Sunflower Seeds
Water or Almond Milk
How To: Add oats and as much water or almond milk as you’d like to a microwave safe bowl. Microwave for 30 seconds or 1 minute (heat on stove if you prefer) or until oats are cooked through. Mix in coconut sugar with oats until fully incorporated. Top with blueberries, walnuts and sunflower seeds.
Nutrition: Gluten Free (with certified gluten free oats) | Dairy Free

Banana Cream Pie Shake

1 Banana
1 Scoop Vanilla Protein Powder
1 Tsp Pure Vanilla Extract
1 Tbsp Flax Seeds
1 Tbsp Walnuts
Almond Milk or Water
How To: Add almond milk or water to blender with banana, protein powder, vanilla extract, flax seeds and walnuts. Blend until smooth. Add ice if you prefer a colder or thicker shake. Add more almond milk or water to thin it out.
Nutrition: Gluten Free | Grain Free

Breakfast Parfait

1/3 C Blueberries
1/3 C Raspberries
1/2 C Greek Yogurt (or coconut milk yogurt)
1 Tbsp Coconut Flakes
1 Tbsp Pumpkin Seeds
1 Tbsp Cashews
How To: Add half of the greek yogurt to a glass and top with raspberries and cashews. Top with the other half of the greek yogurt, blueberries and pumpkin seeds. Sprinkle coconut flakes on top.
Nutrition: Gluten Free | Grain Free

Banana Almond Toast

1 Slice Sprouted Bread
1 Tbsp Almond Butter (or cashew butter)
1/2 Banana Sliced
1 Tsp Coconut Flakes
How To: Toast sprouted bread. Spread almond butter on toast and add sliced banana. Sprinkle coconut flakes on top. Enjoy!
Nutrition: Dairy Free

Super Oat Cereal

1/4 C Rolled Oats
1 Tbsp Almonds
1/2 Apple, chopped
1 Tbsp Sunflower Seeds
Sprinkle Cinnamon
Sprinkle Coconut Sugar or Brown Sugar
Sprinkle Nutmeg
Almond Milk or Milk of Choice
How To: Combine oats, almonds, apple and sunflower seeds into a bowl. Mix in cinnamon, sugar and nut meg. Add milk of choice to complete cereal.
Nutrition: Dairy Free (if using almond milk or plant based milk)

Open Faced Egg Sandwich

1 Slice Sprouted Bread
1 Egg
1 Slice Tomato
A Few Spinach Leaves
1 Tsp Spicy Mustard or Mayo
Hot To: Toast sprouted bread. At the same time that the bread is toasting, cook one egg to your liking in a pan with 1 tsp butter. Spread mustard or mayo on toast. Layer spinach and tomato and place the egg on top. You’re ready to eat breakfast!
Nutrition: Nut Free

Ricotta Bowl

1/4 C Ricotta Cheese
1/4 C Cottage Cheese
1 Tbsp Almonds or Pistachios
1 Tbsp Raw Honey or Pure Maple Syrup
1 Tbsp Dried Fruit of Your Choice
How To: Mix ricotta cheese and cottage cheese together in a bowl. Top with nuts and dried fruit. Drizzle honey or syrup on top.
Nutrition: Gluten Free | Grain Free

PB & F Toast

1 Slice Sprouted Bread
1 Tbsp Almond or Cashew Butter
1/4 C Sliced Strawberries
1 Tbsp Sliced Almonds
How To: Toast sprouted bread. Spread nut butter on toast and top with sliced strawberries. Sprinkle sliced almonds on top.
Nutrition: Vegetarian | Dairy Free

breakfast made simple: The protein powered morning recipe guide

What’s Inside:

120 Done-for-You Shake Recipes: Each recipe comes ingredients, instructions, and calorie and macro breakdowns, ensuring a healthy balance of protein, carbs, and fats.
Themed Recipes
- Enjoy 25 traditional shake recipes
- 15 chocolate-themed recipes
- 20 fall and holiday-based recipes
- 10 Specialty Shakes
- 10 Protein Smoothie Bowls
- 10 Breakfast Bowls
- 10 Greek Yogurt Bowls
- 10 Protein Bar Recipes
- 10 Protein Pancake Recipes
Tips, Ideas, and Modifications: Customize your recipes to fit your unique needs with our helpful tips and modification suggestions.
Digital PDF: Easily download and interact with the guide on any
device, or print it out for a handy physical copy.