We’ve all heard that “breakfast is the most important meal of the day.”
Well, it’s not, but that doesn’t mean it can’t be the most enjoyable meal of the day. 🙂
And in this article, I’m going to give you 20 of my favorite healthy breakfasts for getting energized to take on the world, like Huevos Rancheros Breakfast Pizza, Blueberry Lemon Protein Muffins, or Sweet Potato Breakfast Hash.
Enjoy!
Sometimes frozen food is so awesome for convenience, there’s no way around it. But rather than reaching for a cardboard box, you can have previously assembled sandwiches ready to go.
Bake a half dozen eggs in ramekins or a muffin pan, build the breakfast sandwiches, and wrap them up. They’ll keep about 3 days in the fridge or at least a month in the freezer.
259
Calories22 g
Protein26 g
Carbs10 g
Fat6 light multi-grain English muffins
6 large eggs
12 slices Canadian bacon
6 ultra-thin slices cheese
Non-stick cooking spray
Salt and freshly ground black pepper to taste
Get the RecipeYou can roll up a breakfast burrito with just scrambled eggs, canned beans, and salsa, but that’ll get boring after a few mornings.
When you’re in a rush in the AM, that’s not a great time to test out new kitchen tricks. So you can make a batch of these sweet potato burritos on the weekend, stick them in the freezer, and quickly reheat when you need to have a homemade breakfast ready in minutes.
178
Calories9 g
Protein20 g
Carbs8 g
FatSweet Potato Zucchini Hash:
1 Tbsp. extra-virgin olive oil
1/2 sweet yellow onion, finely diced
2 cloves garlic, minced
2 cups cubed sweet potatoes (about 1 medium sweet potato)
1 cup diced zucchini
1/4 tsp. chili powder (or more to taste)
1/4 tsp. ground cumin
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
Scrambled Eggs:
8 large eggs
2 cups fresh spinach, finely chopped
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
Cooking spray
For Serving:
8 large whole-grain tortillas
Hot sauce
Salsa
Get the RecipeMuffins and other pastries are usually not recommended for breakfast because they can be made of little more than white flour, white sugar, and butter. The sprinkle of fruit that looks tantalizing is more of an afterthought than a sign of real nutrition.
But when you bake your own, it’s possible to tweak the ingredients in your favor to make a wholesome breakfast muffin like this.
139
Calories9 g
Protein16 g
Carbs4 g
Fat1/2 cup + 2 Tbsp. coconut flour
2 scoops WHEY+ vanilla protein isolate
1 tsp. xanthan gum
3/4 tsp. baking powder
3/4 tsp. baking soda
1/4 tsp. salt
1 Tbsp. poppy seeds
Zest and juice of 1 medium lemon
1 Tbsp. coconut oil, melted
1 large egg, room temp.
1 tsp. vanilla extract
1/4 cup nonfat plain Greek yogurt
1/4 cup agave syrup
1/2 cup unsweetened vanilla almond milk
1 cup fresh blueberries
Get the RecipeIf you want to make protein-packed pancakes, there are a number of methods to use. The easiest is to use protein powder instead of flour. Or you could add a protein-rich ingredient like Greek yogurt or cottage cheese.
What makes these protein pancakes perfect isn’t just the texture but the combination of protein sources.
418
Calories40 g
Protein42 g
Carbs10 g
Fat6 Tbsp. buckwheat flour
2 Tbsp. almond flour
2 Tbsp. (1/2 scoop) WHEY+ vanilla protein isolate
1/4 cup cottage cheese
1/3 cup (4) egg whites
1/2 tsp. vanilla extract
1/2 tsp. ground cinnamon
1/4 tsp. baking powder
3 Tbsp. milk
Get the RecipeCasserole often takes a while to prep and cook, so it might not seem like an ideal breakfast. But if you chop all the veggies and set aside the ingredients the day before, you’ll be able to throw it all together in minutes and get it in the oven.
Then a hearty, well-balanced meal will be ready when you get out of the shower and sit down at the table.
283
Calories25 g
Protein19 g
Carbs11 g
Fat1/2 cup filtered water
2 Tbsp. grass-fed gelatin
8 large eggs
1/2 tsp. ground cumin
1 tsp. sea salt
1/2 tsp. black pepper
1 lb. chicken breakfast sausage
1 bell pepper, chopped
1 red onion, chopped
1 lb. yellow potatoes, cubed
1 tomato, chopped
1/2 cup chopped fresh cilantro
2 cups (8 oz.) shredded cheddar
Get the Recipe"Dieting" doesn't have to suck. You CAN eat foods you like and have the body you want!
Click Here to Learn HowIt’s no secret that yogurt is a nutritious breakfast that takes little to no preparation. However, you’re probably operating under the impression that you have to buy it ready-made at the store.
Believe it or not, you can whip up a batch of homemade yogurt in the slow cooker. This recipe doesn’t even need anything fancy, just yogurt with live cultures as a starter and gelatin to make it thick.
You can also add vanilla extract and sweetener to taste.
140
Calories9 g
Protein13 g
Carbs6 g
Fat1/2 gallon milk
3 tsp. grass-fed gelatin
6 oz. plain organic yogurt with live cultures
Get the RecipePizza might seem like a lot of work, but if you start with a tortilla, assembly takes mere minutes out of your morning.
Start with a taco-sized corn tortilla. Spread on a layer of refried beans, and melt cheese on top. Meanwhile sear some corn kernels and green onions in a hot skillet, then scramble some eggs. Top the Mexican breakfast pizza with salsa, eggs, and other toppings of choice.
226
Calories14 g
Protein24 g
Carbs9 g
Fat4 6” corn tortillas
1/2 cup fat-free refried black beans
1/2 cup (2 oz.) shredded reduced-fat sharp cheddar
1/2 cup salsa
1/2 cup corn kernels
2–3 green onions, thinly sliced
4 large eggs
1/4 cup nonfat milk
1/4 tsp. salt
4 tsp. chopped fresh cilantro
Get the RecipeFrench toast is an indulgent brunch as is. Then stuff it with cream cheese and strawberry jam, and it’s like your favorite breakfast meets cheesecake.
This might start with thick French bread, but you’ll be surprised by how balanced this sweet breakfast is thanks to fat-free dairy and no-sugar-added strawberry jam. Top with protein icing instead of syrup, and you’ll have a special occasion-worthy meal that’s actually wholesome to eat post-workout.
381
Calories15 g
Protein52 g
Carbs13 g
Fat1/2 cup fat-free cream cheese
1/2 cup + 2 Tbsp. no-sugar-added strawberry jam
8 slices French bread, 1” thick
2 egg whites
1 large egg, slightly beaten
3/4 cup skim milk
1/2 tsp. vanilla extract
1/8 tsp. apple pie spice (or cinnamon)
Cooking spray
Get the RecipeReplace your boring potato breakfast with this flavorful and nutritious hash.
Compared to standard potatoes like russet and Yukon gold, sweet potatoes offer twice the fiber, and they rank a little lower on the glycemic index – in other words, they affect blood sugar levels a little less.
Because of their bright color, sweet potatoes also offer well over a day’s worth of vitamin A.
475
Calories21 g
Protein50 g
Carbs22 g
Fat2 links spicy Italian sausage, casing removed
2 sweet potatoes (about 2 cups), peeled and diced
1 small onion, diced
1 red bell pepper, cored, deseeded, and diced
Salt and freshly ground black pepper
Pinch of paprika
Pinch of onion powder
Pinch of garlic powder
Pinch of Italian seasoning
2 tsp. chopped fresh flat-leaf parsley
1 green onion, chopped
1/4 cup (1 oz.) grated Asiago cheese
Get the RecipeNeed a quick breakfast for one? Heat them up in the microwave, and these tacos will be ready to wolf down in just a few minutes.
If you would rather use a skillet to cook the eggs and warm the black beans, that won’t take too much longer or require more kitchen skills. It’ll increase the total cooking time to about 15 minutes instead. The real downside is that you’ll have to do more dishes.
296
Calories21 g
Protein35 g
Carbs9 g
Fat1 large egg
2 egg whites
1/4 cup canned black beans
1/8 tsp. dried oregano
1/8 tsp. ground cumin
Salt and freshly ground black pepper to taste
2 corn tortillas
2 Tbsp. diced avocado
2 Tbsp. salsa
Get the RecipeBreakfast is the best meal of the day for indulging your sweet tooth.
Rather than digesting dessert while you sleep, you’ll burn up any simple sugars as you move throughout your day. And in this wholesome recipe, most of the sweetness comes from fruit, plus a touch of honey or maple syrup.
This breakfast cobbler delicious served alone or with a dollop of creamy Greek yogurt on top.
329
Calories8 g
Protein30 g
Carbs21 g
Fat1 cup old-fashioned oats
1/2 cup cooked quinoa
1/2 cup quinoa flour (or whole-wheat flour)
1/2 cup walnuts, coarsely chopped
1/2 cup coconut oil
1/4 cup ground flaxseed
1 tsp. vanilla extract
1/4 cup honey or maple syrup
1/4 cup unsweetened almond milk
1/4 tsp. ground cinnamon
3 cups berries
1 cup nonfat plain Greek yogurt
Get the RecipeDidn’t get a big enough breakfast? If you need something else to go with your oatmeal or eggs, prepare these to stash in your freezer. All you need are two ingredients, and since they’re in the name, it’s easy to figure this recipe out.
If you want to go the extra mile, you could make your own flavored yogurt. Mix some PB2 or vanilla extract into plain yogurt to avoid the added sugars.
145
Calories9 g
Protein30 g
Carbs1 g
Fat6 bananas, peeled and sliced into chunks
2 cups nonfat plain Greek yogurt (or other flavor)
Get the RecipeBreakfast smoothies are a no-fuss way to start your day with a ton of nutrients. And if you don’t think it’ll keep you full until lunch, just remember to add more than fruit and ice.
You can make a smoothie with fruit alone, but it’s even better for you and for your meal plan when you add protein powder. A small serving of these tropical protein smoothies will be a great way to add nutrition to a full breakfast, or double up to skip food altogether and get out the door.
126
Calories13 g
Protein18 g
Carbs1 g
Fat1 1/2 cups crushed pineapple
1 medium banana
1 cup nonfat plain Greek yogurt
1 cup unsweetened almond milk
1 scoop WHEY+ vanilla protein isolate
Handful or two of ice
Get the RecipeNot only can you make this delicious egg breakfast ahead of time, but it’s prepared in a Crock Pot for the ultimate convenience.
It’s high in protein as well as healthy fats, although for a low-fat version you can swap some of the whole eggs for egg whites. This recipe could also be made leaner without sacrificing flavor by using low-fat dairy products.
284
Calories23 g
Protein7 g
Carbs19 g
Fat12 large eggs, whisked
1/2 cup milk
1/2 tsp. salt
1 tsp. freshly ground black pepper
1 tsp. dried garlic
1 Tbsp. dried red onion
1/2 cup sun-dried tomatoes
1 cup baby bella mushrooms, sliced
2 cups fresh spinach
1/2 cup (2 oz.) feta cheese
Get the RecipeCinnamon rolls are not made to be an everyday breakfast – or breakfast at all since they check every box for an over-the-top dessert – but this version actually offers the nutritional benefits to be in your regular rotation.
Overnight oats are like a chilled breakfast pudding that can be mixed up the day before and left in the fridge to transform into a healthy way to satisfy your sweet tooth.
This even has a drizzle of cream cheese icing on top, and if you miss the dough, serving it with mini cinnamon rolls will give you the best of both worlds.
372
Calories30 g
Protein53 g
Carbs7 g
FatOvernight Oats:
1/2 cup nonfat vanilla Greek yogurt
1/2 cup old-fashioned oats
1/3 cup unsweetened vanilla almond milk
1 tsp. vanilla extract
2 tsp. Truvia brown sugar blend
1 tsp. Truvia sweetener
1 Tbsp. WHEY+ vanilla protein isolate
1/2 tsp. ground cinnamon
Topping:
1 Tbsp. reduced-fat cream cheese
1 Tbsp. WHEY+ vanilla protein isolate
1/2 Tbsp. Truvia brown sugar blend
1/8 tsp. ground cinnamon
Splash of milk
Get the RecipeAs a mix of oat flakes, nuts, and apples, Muesli was invented by a doctor around 1900 to be a nutritious and healing food. And he must have been onto something because it’s still enjoyed today as a filling, healthy breakfast.
If dry granola or hot porridge don’t sound exciting to you, turn muesli into healthy scones with this recipe. The dough starts with almond flour, plus a mix of seeds, dried fruit, and pistachios. Add an egg and a little agave syrup, and they’re ready to shape and bake in the oven.
121
Calories4 g
Protein7 g
Carbs9 g
Fat2 cups blanched almond flour
1/2 tsp. salt
1/2 tsp. baking soda
1/4 cup dried cranberries
1/4 cup dried apricots, chopped
1/4 cup sunflower seeds
1/4 cup sesame seeds
1/4 cup pistachios, coarsely chopped
1 large egg
2 Tbsp. agave nectar (or honey)
Get the RecipeMake these oatmeal cups, and you can fill them with a different amazing ingredient every morning. They make a delicious edible bowl for yogurt. Or, they can be filled with fresh fruit salad.
Turn them into an appetizer for a special occasion by making 16 mini granola nests instead of 6 large ones. The only difference is to use a mini muffin pan rather than the standard size.
79
Calories1 g
Protein18 g
Carbs1 g
Fat1/4 cup applesauce (or mashed banana)
1/4 cup agave syrup (or honey)
1/2 tsp. vanilla extract
1/2 tsp. ground cinnamon
1/4 tsp. salt
1 1/4 cup old-fashioned oats
Get the RecipeEgg breakfasts are hard to beat. Actually, they’re easy to beat and pour into a pan, which is why eggs are such a popular way to start the day.
They also offer great nutrition any time of day because of the protein in eggs has high bioavailability, meaning the body can actually use a large percentage of it. And this recipe couldn’t be easier to prepare for.
Roll through the produce section for some basics, grab a dozen eggs, and pick up your breakfast sausage of choice.
317
Calories23 g
Protein9 g
Carbs22 g
Fat1 Tbsp. coconut oil
3 pork breakfast sausages
2 zucchini, shredded
2 carrots, shredded
1/2 onion, thinly sliced
10 large eggs, beaten
3/4 tsp. salt
1/2 tsp. freshly ground black pepper
Get the RecipeNo matter what kind of breakfast you’re planning, there’s room for these broccoli egg bites on the menu. They are easy enough to throw together in the middle of a busy morning. Yet, they’re also an awesome and innovative way to serve eggs for a brunch buffet.
Of course they’ve got a lot of vitamins and nutrients from broccoli, cauliflower, and quinoa. But these breakfast bites are also loaded with protein – and have better macros than you’ll find in a protein bar.
110
Calories9 g
Protein5 g
Carbs6 g
Fat16 oz. frozen chopped broccoli florets
12 oz. frozen cauliflower florets
3 large eggs, beaten
1/2 cup grated mozzarella
2/3 cup grated Parmesan
1/2 cup cooked quinoa
1/2 tsp. salt
1/2 tsp. freshly ground black pepper
Get the RecipeThere are countless ways to make microwaveable cake in a mug, but most of them are as unhealthy and unappetizing as that sounds.
This mug cake recipe is an exception, using a banana instead of flour, peanut butter instead of oil, and an egg. You’ll also need baking soda so that it rises, plus a little cinnamon and other spices if you have them.
365
Calories16 g
Protein34 g
Carbs22 g
Fat1 very ripe banana, mashed
2 Tbsp. peanut butter (or almond butter)
1 large egg
1/4 tsp. baking soda
Dash of cinnamon
Get the RecipeWhat if I told you that just about everything magazines and trainers “teach” you about dieting is wrong?
What if you could build muscle and lose fat eating “naughty” foods every week?
What if you didn’t have to suffer through low-carb dieting to get lean? In fact, what if you could eat all the carbs you wanted?
And what if you didn’t have to gorge yourself just to gain muscle and didn’t have to put on pounds and pounds of ugly fat, either?
In short, what if I told you that proper dieting--whether you want to maximize fat loss or muscle growth--is much simpler and more enjoyable than you’ve been led to believe?
Imagine eating delicious, filling meals every day...never feeling starved or stuffed...having great energy levels and workouts...and watching your body respond exactly as you desire, dropping fat or adding muscle each and every week.
And imagine finally understanding how proper dieting really works, never again falling for the BS, tricks, and gimmicks pushed by “gurus” and other shysters.
Well, I have good news.
All these “fantasies” can be a reality...if you know how to do a handful of “little” things correctly.
You see, when you know how to diet properly--and this doesn’t mean learning to eat boiled chicken and raw broccoli six times per day--getting lean and muscular becomes simple, convenient, and dare I say...enjoyable.
And this book will show you the way.
Learn what causes “skinny fatness” and how to fix it.
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Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the UK or Canada, your order ships free when it’s over $99.
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Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $199.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
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