Clean Eating Meal Ideas for Breakfast

Clean Eating Meal Ideas for Breakfast

Breakfast

If not working out right a way then eat breakfast with in 30 minutes of getting up.

It starts your metabolism going. (it starts your body burning calories)

1) 2/3 cup oats, 1/4 cup blueberries, stevia, 1/2 cup skim milk (340)

2) 1 1/2 cups Kashi, 1/4 cup blueberries, 1 cup skim milk (370)

3) 1 cup oats, Stevia, 1/4 cup raisins (380)

4) 1 1/2 cup kashi cinnamon harvest (285), 1 1/4 cup skim milk (145)

5) 2 scoops whey shake (220)

6) 2 eggs and 2 egg whites (180), 1 1/4 cup skim milk (145)

7) Breakfast Casserole (breakfast sausage, multi grain bread, shredded reduced fat sharp cheddar cheese, egg, fat free milk) (282)

8) Granola Breakfast Bars (oats, whole wheat flour, applesauce, honey) (135)

9) 2 TBSP Peanut Butter (100), 1 Banana (100)

10) 3/4 cup egg beaters (90), 3 slices turkey bacon (120)

Watch the next few posts for meals for the rest of the day.

Let's Get Healthy!

Coach TIA HURT

Blueberry Protein Pancakes

Clean Blueberry Protein Pancakes

1/2 cup Quaker Oats Old-Fashioned Rolled Oats

1/2 cup nonfat cottage cheese 4 large eggs or 6 egg whites 1/4 teaspoon ground cinnamon

1 teaspoon vanilla
1/2 cup Frozen Blueberries DRAINED (keep)
1-2 Tbs juice from DRAINED frozen Blueberries
1/4 honey
Preheat griddle or nonstick skillet to 375 F.

Put oats, cottage cheese, egg whites, and cinnamon in blender. Mix until smooth. The batter will be a little runny.

Use a 1/4 cup measuring tool to spoon batter onto medium heat griddle. Wait 1 minute then add blueberries to pancake on griddle. (be careful it will stick to griddle. if you don't want it to stick just add on top after cooked)

In a separate bowl add drained frozen blueberry juice and honey, mix well. (use for topping later)
Watch for bubbles to appear on the pancake and then flip to other side. Cook for another minute and plate. (warning if you are going to use blueberries your griddle will get messy)
Add left over blueberries and honey/juice mixture for toppings to taste.

YUMMM YUMMM YUMMM! Healthy food !!!

My kids even like it.

Number of Servings: 6 small

• Amount Per Serving 2 (3 small)
• Calories: 178 .0, Total Fat: 4.3 g,Cholesterol: 7.5 mg,Sodium: 274.8 mg,Total Carbs: 21.0 g,Dietary Fiber: 5.7 g,Protein: 15.7 g

Some substitution ideas are to add peanut butter, use strawberries at toppings, add 80% dark chocolate chips what ever is clean and yummy with pancakes just switch out the blueberries.

Yummy healthy recipe.

Enjoy

Coach Tia Hurt

Crockpot Oatmeal

Ingredients

1 cup  oats 

2 cups skim milk (or water)

1 Tbsp naturally sweetened apple sauce 

1/4 tsp. Salt 

1/2 tsp. Cinnamon 

1 C finely chopped apple 

1/2 cup raisins (optional) 

1/2 cup chopped walnuts or almonds (optional) 

Directions

Grease the inside of Crockpot. Put all ingredients inside Crockpot and mix well. Cover and cook on low for 8 to 9 hours. Stir before serving.

Make sure to check my other blog for several variations on what to put into your oats.

Another way :

1 cup of steel cut oats, use 4 1/2 cups water  Add what ever you like cook 8 hours on low of 4 on high.  

Enjoy,

Coach TIA 

Orange Cranberry Slow Cooker Oatmeal

Orange Cranberry Slow Cooker Oatmeal

Ingredients

1  cup old fashion rolled oats

1 cup chopped apple 

1/2 cup dried cranberries(if not used subtract form nutrition 220 calories, 2 g fat, 48 carbs, 2 fiber, 38 sugar)

1 tbsp butter (can substitute for all natural apple sauce ) 

1 tbsp cinnamon

1/8 tsp salt 

1 cup orange juice 

1 cup water

Directions

Spray the inside of slow cooker with non stick cooking spray. Stir all the ingredients together in a bowl.
Poor into slow cooker.
Cook on very low or warm for 9 hours.

Enjoy,
Coach TIA

Nutritional Info

• Servings Per Recipe: 6
• Amount Per Serving
• Calories: 130.7

• Total Fat: 3.1 g
• Cholesterol: 5.2 mg
• Sodium: 14.3 mg
• Total Carbs: 24.9 g
• Dietary Fiber: 2.5 g
• Protein: 2.1 g

Simple Protein Smoothie

banana and berry smoothie 

Ingredients: 1 Scoop - Whey Protein Powder 1/2 cup - nonfat milk 1/2 Banana fresh (about 3-4") (optional)  5 strawberries frozen, unsweetened (or any kind of frozen fruit) 
2 ice cube

Directions

Add the milk, banana and whey powder until blended. Then add frozen strawberries and ice.

Pulse the blender to chop up ice, then blend until the constancy you desire.

If you want a smoothie thin add some cold water.

Enjoy, 

Coach TIA 

Nutritional Info

• Servings Per Recipe: 1
• Amount Per Serving
• Calories: 205.7

• Total Fat: 2.1 g
• Cholesterol: 37.4 mg
• Sodium: 125.4 mg
• Total Carbs: 25.7 g
• Dietary Fiber: 2.5 g
• Protein: 22.0 g

Calories per serving of Protein Breakfast Smoothie
90 calories of Whey Protein Powder, Precision Engineered (24g)
54 calories of Banana, fresh, (0.50 medium  7-7/8" long)
43 calories of Milk, nonfat, (0.50 cup)
19 calories of Strawberries, frozen, unsweetened, (5 berry)
0 calories of ice cube, (2 serving)

Creative Oatmeal Combinations

Creative Oatmeal Combinations

There is nothing better than a warm and hearty bowl of oatmeal, but it isn’t all that great and exciting by itself. But add fruit, nuts and other toppings make it outstanding! It only takes minutes to make and it makes your morning easy by having the add-ins ready in the frig.

Here are a lot of combinations below to add make your oatmeal exciting. and nutrients.

One serving of cooked oatmeal (about 1 cup cooked) contains

150 calories, 3 grams of fat, 27 grams of carbs, around 6 grams of protein, and 4 grams of fiber.

• 2 Tbsp dried cranberries, 1 Tbsp toasted pistachios, 1 tsp sugar (115 calories)
• 2 Tbsp raisins, 1 Tbsp chopped pecans, 1 tsp sugar (125 calories)
• 2 Tbsp dried cherries, 1 Tbsp chopped almonds, 1 tsp sugar (115 calories)
• 1/4 cup blueberries, 1 Tbsp chopped walnuts, dash of cinnamon (70 calories)
• 1/2 cup diced apple, 2 Tbsp dried cranberries (90 calories)
• 1/2 cup diced pears and 2 Tbsp dried cherries (100 calories)
• 1 Tbsp Nutella (chocolate-hazelnut spread), 1/2 a banana, sliced (150 calories)
• 1 cup diced apple, 2 Tbsp raisins, sprinkle of cinnamon (140 calories)
• 1/2 cup fresh or frozen blueberries, 1 Tbsp maple syrup,1 Tbsp chopped toasted walnuts (140 calories)
• 1/2 cup diced apple, 1 Tbsp raisins, 1 Tbsp peanut butter (165 calories)
• 1 Tbsp honey, 2 Tbsp raisins, 1 Tbsp chopped walnuts (175 calories)
• 1 Tbsp honey, 1 Tbsp peanut butter (160 calories)
• 1/2 sliced banana, 1 Tbsp peanut butter (145 calories)
• 1/2 cup sliced peaches, 1.5 tsp. brown sugar, 1 Tbsp sliced almonds, dash of vanilla extract (120 calories)
• 1/3 cup unsweetened applesauce, dash of cinnamon (35 Calories)
• 1/4 cup apple butter, dash of cinnamon and allspice (or pumpkin-pie spice), 1 Tbsp dried cranberries or cherries (170 calories)
• 1/2 cup sliced fresh or frozen strawberries, 1 Tbsp sliced almonds, dash of almond extract (75 calories)
• 3 Tbsp of your favorite fruit spread or preserves (80 Calories)
• 1 Tbsp dry-roasted peanuts, 1 Tbsp raisins, 1 Tbsp mini chocolate chips (150 calories)
• 1 Tbsp chopped dried banana chips, 1 Tbsp dry-roasted peanuts, 1 Tbsp raisins (120 calories)
• 1 Tbsp dried cranberries, 1 Tbsp raisins, 1 Tbsp chopped pecans (130 calories)
• Italian oatmeal: 1/3 cup part-skim ricotta cheese, 1/2 cup diced tomatoes (125 calories)

Eat Some Oats,

Coach TIA

Iced Vanilla Protein Cappachino

* Milk, 1%, 1 cup  

* Regular Coffee, 2 cup  

* Whey protein powder, 2 scoops 

* ice cubes, 10 cubes ( 5 cubes blend 5 cubes in glass) 

Optional :* Stevia packet, 1- 4 packets, if you want it sweeter you can add 

Directions

This makes 4 servings of 8 oz. 

Cool coffee
Mix all ingredients in blender however only Include 5 ice cubes.Next pour over 5 ice cubes. You can make it a frosty drink by adding all 10 cubes in the blender.  



For a stronger coffee taste only blend 1/2 the ice cubes or none at all (that will give you only 3 servings) or add more coffee.

Makes 4 cups of 8 oz.

Number of Servings: 4

Nutritional Info

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 91.8

• Total Fat: 8.1 g
• Cholesterol: 30.6 mg
• Sodium: 56.8 mg
• Total Carbs: 4.5 g
• Dietary Fiber: 0.0 g
• Protein: 15.2 g

Calories per serving of Iced Vanilla Cappachino
65 calories of Vanilla Whey protien powder, (0.50 serving)
28 calories of Milk, 1%, (0.25 cup)
1 calories of Regular Coffee, (0.50 cup (8 fl oz))
0 calories of ice cubes, (2.50 serving)

ENJOY,

Coach TIA 

Baked Oatmeal Squares

 Ingredients

3 cups oats 

2 tsp Baking Powder 

1/2 tsp cinnamon 

1/2 tsp salt 

1/2 Cup orange juice

1/2 Cup Applesauce, unsweetened 

1 tsp Vanilla 

4 egg whites 

1 cup skim milk 

optional

1 cup dried cranberries -   (if added add to nutrition 440 calories, 4 g fat, 96 carbs, 4 fiber, 76 sugar)

Directions

Preheat oven to 350 degrees. Mix dry ingredients in one bowl and wet ingredients in another bowl. Combine the wet and the dry ingredients (add cranberries, raisins or blueberries now if you desire). Spread in a 9x9 inch pan with non-stick spray. Bake 20-30 min. 

Let cook for 10 - 15 minutes then cut into squares. 

These are so yummy!
My husband he likes them but they would be better with nuts. ;-)

Enjoy
Coach TIA

Nutrition Facts

  12 Servings

Amount Per Serving

  Calories 97.9

  Total Fat 1.6 g

     Saturated Fat 0.3 g

    Polyunsaturated Fat 0.5 g

    Monounsaturated Fat 0.5 g

  Cholesterol 0.4 mg

  Sodium 207.5 mg
  Potassium 80.8 mg
  Total Carbohydrate 17.2 g
     Dietary Fiber 2.3 g
     Sugars 2.4 g
  Protein 5.0 g

 9 Servings

Amount Per Serving

  Calories 130.5

  Total Fat 2.1 g

    Saturated Fat 0.4 g

    Polyunsaturated Fat 0.7 g

    Monounsaturated Fat 0.7 g

  Cholesterol 0.5 mg

  Sodium 276.7 mg

  Potassium 107.8 mg

  Total Carbohydrate 22.9 g

    Dietary Fiber 3.1 g

    Sugars 3.3 g

  Protein 6.6 g