If you’re like me, you seek out recipes that use clean ingredients and are simple to make — especially first thing in the morning. Most people know it’s important to eat a healthy breakfast, but many people are confused about what to eat. They want easy and delicious options that will keep them full and satisfied until lunch.
That’s where my formula meals come in.
What is a formula meal, you ask? A formula meal is a dish that follows a specific “formula” each time you make it, but also allows you to change up the flavors and ingredients to create different takes on the same meal. The best thing about a formula meal is that there’s no require required. It’s definitely my preferred way to cook!
In today’s formula meal walks we’re putting together a healthy breakfast. Whether you’re looking to start your day with a warm, cold, sweet, or savory dish — I’ve got you covered.
Some of the common mistakes I see with my clients are either skipping breakfast altogether OR eating an unbalanced breakfast. When designing any meal it’s super important to include a high fiber carbohydrate, a lean protein, and a healthy fat. Breakfast is no different. An unbalanced breakfast (or no breakfast at all!) can result in a mid-morning hunger crash, which usually leads to overeating and mindless snacking later in the day (not to mention a cranky attitude). Eating a balanced breakfast keeps you satisfied all morning long, helping you avoid the Starbucks drive thru (or the vending machine) by 10 am.
Here’s the formula:
1 part protein: Include a lean protein source like eggs, Greek yogurt, cottage cheese, milk, hemp seeds, turkey or tempeh sausage, protein powder, and beans/legumes.
1 part fruits OR veggies: For savory options include sauteed veggies like spinach, peppers, mushrooms, or zucchini (great with eggs or even as a topping for savory oatmeal). On the sweeter side, fresh fruit is a great choice. Try sliced apples, berries with your yogurt or cottage cheese, or mashed bananas in your oatmeal. Tip: go seasonal when you can…think apples in the fall, peaches and strawberries in the summer, oranges in the winter, etc.
1 part healthy fat: Add a serving of healthy fats like nuts, flax seed, chia seed, eggs, avocado, cheese, nut flours (like almond flour for gluten free pancakes), or nut butter to add even more staying power to your breakfast. Sometimes the fat and the protein are combined together, and that makes it easy!
1 part whole grains OR beans: Fiber is a crucial part of a filling breakfast, and it can come in the form of whole grains or beans. A serving of whole grains typically includes oats, whole grain toast (sprouted if you can find it) or quinoa. Beans include black beans, lentils or even bean flours like chickpea for making gluten free dishes.
Remember, the combination of protein, fat, and fiber is what keeps you full and energized.
Looking For Inspiration?
- Oatmeal topped with berries, almonds, chia seeds, and Greek yogurt
- Savory Oatmeal with egg
- High protein pancakes with strawberries
- Omelet with spinach, mushrooms, black beans and feta cheese or sliced avocado
- Whole grain toast with mashed avocado, a fried egg, and 1 cup of berries
- Whole grain toast with almond butter, sliced bananas and a sprinkle of hemp seeds
- Greek yogurt or cottage cheese topped with berries, chopped nuts, and granola
- Baked sweet potato topped with Greek yogurt, Wild Blueberries, and nuts
- Sweet potato toast topped with sauteed veggies, a fried egg, and sliced avocado
- Tex Mex Breakfast Tostada with Egg with fruit on the side
- Mango-Kiwi Chia Seed Pudding
- Chia and Oatmeal Breakfast Bowl with Cherries