4 Steps to a Healthy Breakfast & IDEAS!

4 Steps to a Healthy Breakfast & IDEAS!

  • STEP 1: Calories matter

    While there seems to be many nutritious offerings for breakfast these days, it is also important to be aware of calorie intake. For breakfast try to keep your meal between 350 and 500 calories. If you are wanting to lose weight, try not to go over 350.

  • STEP 2: Always include protein

    15-30 grams of protein is an appropriate amount. Protein will help you stay full longer which will help prevent dangerous snacking.

  • STEP 3: Avoid drinks high in sugar

    Coffee drinks (lattes, mochas, Frappuccinos, etc.) from Starbucks, cokes, smoothies, juices, and energy drinks, etc. are typically loaded with added sugars. Frequent intake can cause weight gain, insulin spikes, cravings, and increased appetite.

  • STEP 4: Replace flavored yogurt with plain yogurt

    Flavored yogurts tend to be high in sugar. You can prepare a delicious alternative by adding fruit, nuts, or a small sprinkle of granola. Greek (plain) yogurt is a good choice because it has more protein than regular yogurt.

Healthy Breakfast Ideas

  • Cottage Cheese with Fruit

  • Parfait (plain Greek yogurt, fresh fruit, granola)

  • Avocados Whole Wheat Toast and an Egg

  • Sweet Potato and Eggs

  • Chia Pudding

  • Overnight Oats with Fresh Fruit

  • Peanut Butter Toast or Peanut Butter Whole Grain Waffle

  • Egg White Veggie Scramble and Whole Wheat Toast

Strawberry Infused Quinoa Breakfast Bowl


  • 3/4 cup water

  • 1/4 cup cashews (less for fewer calories)

  • Cup frozen strawberries

  • Packet Stevia (or 1 tablespoon liquid sweetener of choice), optional

  • Cup cooked quinoa (any variety)

  • Toppings: blueberries, goji berries & almonds


  1. Add water, cashews, frozen strawberries, & Stevia into a blender. Blend on high until smooth and creamy. This is the strawberry infusion.

  2. Place quinoa in a bowl, pour strawberry infusion over quinoa and sprinkle on toppings.

  3. Enjoy immediately with a warm cup of tea or coffee!

  • Calories 462

  • Total Fat 19g

  • Saturated Fat 3g

  • Cholesterol 0

  • Sodium 27mg

  • Carbohydrate 63g

  • Dietary Fiber 9g

  • Sugars 10g

  • Protein 15g

Recipe Courtesy of: https://www.simplyquinoa.com/strawberry-quinoa-breakfast-bowl/