Breakfast Recipes for Keeping in Shape

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Breakfast is the most important meal of the day. Don’t get that twisted! Skipping breakfast leaves you vulnerable to cheating later in the day and doesn’t help restoring your carbohydrate stores that you lose during the night. Fat people skip breakfast. Now isn’t that ironic?


Spinach and Cheese Omelet

  • 4 Eggs (Yolk optional, but recommended)
  • Handful of baby spinach leaves
  • 1 slice of Fat Free Cheese
    • Preparation:

    • Stir eggs in a bowl
    • Pre-heat a skillet and spray with PAM(nonfat oil)
    • Put spinach leaves on skillet
    • Pour eggs on skillet and cook for desired color and consistency
    • Put cheese on top of omelet when it’s ready and let it melt into the eggs.


Turkey Omelet

  • 4 Eggs (Yolk optional, but recommended)
  • Chopped Turkey Ham
  • 1 slice of Fat Free Cheese
    • Preparation:

    • Stir eggs in a bowl
    • Pre-heat a skillet and spray with PAM(nonfat oil)
    • Put chopped turkey ham on skillet
    • Pour eggs on skillet and cook for desired color and consistency
    • Put cheese on top of omelet when it’s ready and let it melt into the eggs.


Gain Weight Omelet

  • 6 Eggs (Yolk recommended)
  • Lean Turkey Sausage
  • 1 tomato
  • 1 slice of cheese
    • Preparation:

    • Stir eggs in a bowl
    • Pre-heat a skillet and spray with PAM(nonfat oil)
    • Put lean turkey sausage on skillet
    • Pour eggs on skillet and cook for desired color and consistency
    • Put cheese and chopped tomato on top of omelet when it’s ready and let it melt into the eggs.


Spicy Scrambled Eggs

  • 4 Eggs (Yolk optional, but recommended)
  • Salt
  • Garlic Salt
  • Pepper
  • Tabasco Sauce
    • Preparation:

    • Stir eggs and pour them right onto the skillet
    • Stir with spatula as they cook
    • Add salt and garlic salt
    • After they’re cooked, put some Tabasco sauce on them for flavor. Delicious and simple!


Spanish/Mexican Omelet

  • 4 Eggs (Yolk optional, but recommended)
  • Salt
  • Garlic Salt
  • Salsa
  • 1 slice of Fat Free cheese
    • Preparation:

    • Stir eggs in a bowl with salsa, except the cheese
    • Pre-heat a skillet and spray with PAM(nonfat oil)
    • Pour ingredients
    • Put cheese on top of omelet when it’s ready and let it melt into the eggs.


Oatmeal

  • 1 cup of Quaker Oats
  • 3/4 cup of skim milk
  • Dash of Cinnamon
  • 1 packet of Splenda
    • Preparation:

    • Put oats in bowl and pour skim milk over top
    • Microwave for 2 and a half minutes
    • Put on some cinnamon and stir
    • Microwave for 30 seconds
    • Sprinkle on some Splenda and enjoy!


Protein Oatmeal

  • 1 cup of Quaker Oats
  • 3/4 cup of skim milk
  • Dash of Cinnamon
  • 1 packet of Splenda
  • 1 Scoop of Whey Protein Powder
  • 1/2 cup of berries
    • Preparation:

    • Put oats in bowl, add skim milk and protein powder
    • Microwave for 2 and a half minutes
    • Put on some cinnamon and stir
    • Microwave for 30 seconds
    • Sprinkle on some Splenda and add berries!
    • Stir and Enjoy! Mmm Mmm Good!


Peanut Butter Oatmeal

  • 1 cup of Quaker Oats
  • 3/4 cup of skim milk
  • 1 packet of Splenda
  • 1 teaspoon of Nestle poweder cocoa
  • 2 teaspoons of natural peanut butter
    • Preparation:

    • Put oats in bowl, add skim milk, cocoa powder, and peanut butter
    • Microwave for 1 and a half minutes
    • Stir, and microwave for another 1 and a half minutes
    • Sprinkle on Splenda, Stir and Enjoy!


“The Three Bears” Porridge

  • 1/2 cup of oat bran
  • 1/2 cup of wheat bran
  • 1/2 cup of natural applesauce
  • 1/4 teaspoon of cinnamon
  • 3/4 cup of skim milk
  • 1 packet of Splenda
  • Pinch of salt
    • Preparation:

    • Combine oat bran, wheat bran, cinnamon, salt, and milk in a bowl
    • Microwave for 30 seconds and stir
    • Microwave for 45 seconds and stir
    • Stir in applesauce and Splenda
    • Let sit for 1 minute so it thickens. Enjoy!


Lush’s Crazy Oatmeal

  • 2 cups of Quaker oats
  • 1/2 cup of wheat bran
  • 1/4 cup of oat bran
  • 1/2 or 1/4 cup of almonds
  • 2 tablespoons of sugar free jelly or jam
  • 1 cup of blueberries
  • 1 cup of raspberries
  • 1 chopped banana
    • Preparation:

    • Preheat oven to 350° F
    • Combine everything into one big bowl and stir
    • Bake it for 350° F for 35 minutes and you have one of the most delicious breakfasts known to man.
    • Thank me later


Oatmeal Apple Pie

  • 3 cups of Quaker oats
  • 2 large apples, chopped
  • 2 cups of natural apple sauce
  • 4 scoops of whey protien powder
  • 2 teaspoons of cinnamon
  • 4 cups of water
  • 1 cup of skim milk
  • 1-2 packets of Splenda
    • Preparation:

    • Preheat oven to 350° F
    • Combine oats, water, and protien powder into one big bowl then stir
    • In a seperate bowl, combine cinnamon, apples, apple sauce, and Splenda then stir
    • Combine both bowls and mix
    • Bake it for 350° F for 35 minutes in a oven safe pan


Protein Pancakes

  • 1 cup of wheat pancake mix
  • 2 or 3 scoops of whey protein powder
  • 1 cup of low-fat or non-fat cottage cheese
  • 2 egg whites
  • 1/4 cup of water
    • Preparation:

    • Put egg whites, cottage cheese, and water into a blender and blend until liquid
    • Mix protien powder and pankcake mix with blended ingredients in a bowl
    • Pour onto skillet and cook until desired consistency


Peanut Butter and Jelly Waffle Sandwich

  • 2 Kashi Seven Grains Waffles
  • 1 tablespoon of natural peanut butter
  • 2 teaspoons of sugar free jelly
    • Preparation:

    • Put 2 waffles in toaster on high until done
    • C’mon, do you really need instructions on how to make a peanut butter and jelly sandwich?


Fruit Smoothie

  • 1 sliced apple
  • 1 banana
  • 5 strawberries
  • 1 carrot
  • 2 eggs
  • handful of raspberries
  • handful of blueberries
  • 1 sliced apricot
  • 1 sliced peach
  • 1 sliced nectarine
  • 2 teaspoons of organic honey
    • Preparation:

    • Mix in blender until liquid
    • Pour into a cup and enjoy!


Cold Cereal Madness

  • 1/2 cup of Kashi Seven Grains Crunch
  • 1/2 cup of Kashi GoLean Cereal
  • 1/2 cup of Wheaties
  • 1/2 cup of Total
  • 1 sliced banana
  • Skim milk (no more than 1 and a half cups)
    • Preparation:

    • Put all the cereals into one bowl and put the bowl in the freezer for about 10 minutes
    • Remove from freeze and add banana
    • Pour on skim milk and enjoy!