The Breakfast Blueprint
Between rushed mornings, not loving traditional breakfast foods, or simply not knowing what sounds good, breakfast can be one of the hardest meals to figure out. Defaulting to low- or no- prep options like pastries, cereal, sugary granola, or sweet coffee drinks often leaves us hungry again an hour later and provides little nutritional value. I like to keep breakfast simple with this formula:
Protein (20g) + Fiber + Healthy Fat
This combination helps energy, blood sugar balance, and fullness throughout the day without overcomplicating things. It’s an easy way to make breakfast more supportive.
Here are a handful of quick-to-make breakfast options I love:
1. Strawberry Yogurt Bowl
High protein yogurt (Painterland Sisters Strawberry Fields is my current favorite)
1 cup of raspberries + strawberries
Handful of granola or cereal (Purely Elizabeth or Seven Sundays)
2. Savory Avocado Toast Plate
2 hard boiled eggs
1 slice of Dave’s Killer Bread (21 Whole Grains & Seeds) or Sourdough, toasted
1 small avocado mixed with lemon, salt, pepper and chili flakes
½ cup berries
3. Cottage Cheese Bowl
1 cup cottage cheese
1 cup fruit
Handful of pumpkin seeds
Options to help boost protein intake or take on-the-go:
Pillars yogurt drink (Strawberry banana is my favorite!)
Protein powder with water or milk (I love the maple cinnamon flavor)
Ballerina Farms hot chocolate bone broth
Bone Broth
Hard boiled eggs
Breakfast doesn’t need to be complicated to support your health goals. A few simple shifts can make a big difference in energy, fullness, and how you feel throughout the day.
