TDC Clean Eating Breakfast Guide
Breakfast Guide Wisdom from Amber You’ve heard it over and over again: “Breakfast is the most important meal of the day”, but some of you still don’t do it or GET the importance. If you expect your metabolism to work for you and not against you, you have to do YOUR part. This includes eating a clean, whole food breakfast within an hour (or so) of waking. This simple habit will ignite your metabolism and give your body permission to START BURNING. I want you to have a body you
love and energy that never stops and THIS IS WHERE IT STARTS! Below are examples of clean, whole food breakfast options made super simple. Simply choose at least two options (that you will actually eat) and add the ingredients to your grocery list…oh and then follow-‐thru and do it! This is not an all-‐inclusive list, but rather a list of the simplest and easiest clean eating breakfast ideas I have incorporated over the years. Visit this guide often to embrace variety! Copyright © 2016 by The Healthy Edge, LLC
www.GetTheHealthyEdge.com
Clean Eating Breakfast Ideas •
• • •
•
•
•
Egg (2) or Tofu Scramble. Sauté your favorite veggies (peppers, broccoli, onions, mushrooms, etc.) in a small amount of coconut/olive oil or organic chicken/vegetable stock. Add eggs and cook. Serve over quinoa, a brown or wild rice or on a sprouted corn tortilla. Top with chopped tomatoes, avocado, salsa or even a dollop of organic Greek style yogurt for a sour cream flavor. Toast and Eggs. Toast 1-‐2 slices of sprouted whole grain bread (The Healthy Edge loves Ezekiel bread) and add 1 Tbsp. nut butter. Serve with 1 scrambled egg for a protein boost. Parfaits. Alternate between adding a layer of your favorite berries, organic Greek style or plain yogurt and chopped nuts. Garnish the top with granola. Breakfast Wraps. Look for 100% whole grain or sprouted corn tortilla wraps (Food for Life is a great brand). You can also use lettuce wraps. Choose your favorite fillings: Scrambled eggs, tofu grass fed beef, avocado, black beans, lettuce, salsa, hummus, etc. Prepare a whole bunch of wraps so you can store for later in the week. Wrap in foil (to freeze) or store in a container in the refrigerator. Note: If you are storing these for more than a day, add the wet ingredients (tomatoes, hummus, salsa) right before serving to prevent a mushy shell. Slow-‐Cooked Oatmeal. Use 100% whole rolled oats or steel cut oats (if you have the time). While the oatmeal is cooking, add cinnamon, ½ banana (ripe), 1 Tbsp. nut butter and raisins. Mash the banana and stir in the nut butter as you cook it. Add chopped nuts or seeds (such as pumpkin or sunflower seeds) to top the oatmeal. Strawberry and Banana Smoothie. Add all these ingredients in a blender and blend until well mixed. 1 banana, 5-‐6 frozen strawberries, 1 Tbsp. ground flaxseed, ¼ cup organic Greek style yogurt, 1 heaping handful of organic spinach and 8 oz. water. Banana roll. Use a whole grain wrap and add evenly spread 1 Tbsp. of nut butter on the wrap. Place a banana in the center and roll it up, using a little more almond butter to seal the wrap. Cut into slices or just eat it whole!
Copyright © 2016 by The Healthy Edge, LLC
www.GetTheHealthyEdge.com
5 Minute or Less Breakfast Ideas: •
Crockpot Oatmeal. In a crockpot, follow the instructions for your oatmeal, but
•
add a bit more water than what is called for. Add apples, cinnamon and nutmeg (or your favorite ingredients) and cook on low overnight. Hard Boiled Eggs. If you like this option, prepare a dozen hard-‐boiled eggs for a quick breakfast option. Eat at least two and add a quality clean carbohydrate such as any whole piece of fruit. Or eat 1-‐ 2 pieces of sprouted whole grain toast with a little coconut oil for a high quality clean fat. No Cook Oatmeal. This is my personal go-‐to for breakfast along with a green smoothie. Use 100% rolled oats (uncooked). In a glass container, add oats and cover with just enough water that you start to see it accumulate at the top. You can also use organic milk or milk substitute. Add frozen blueberries (or choice of fruit) and chopped nuts or seeds. Let mixture sit overnight in the refrigerator. Wake up in the morning, grab and eat. If it’s a little “dry”, simply add more liquid. You can warm up if you prefer. If you make in the morning, add boiling water to your oatmeal mixture and allow to soak for 5-‐10 minutes. Add homemade granola on the top for a real treat! Green Smoothies. Great recipe coming during the 10 Day Clean Eating Challenge.
•
Clean Cereal. Use leftover brown rice or quinoa and cover with organic milk or milk substitute and top
•
•
with cinnamon, walnuts, raisins and 1 Tbsp. honey.
Remember, this is YOUR lifestyle and you choose to create it! From the list above, choose at least 2 options. Add these ingredients to your grocery list. Any of these ideas can be modified to fit your individual preferences or needs!
Copyright © 2016 by The Healthy Edge, LLC
www.GetTheHealthyEdge.com
love and energy that never stops and THIS IS WHERE IT STARTS! Below are examples of clean, whole food breakfast options made super simple. Simply choose at least two options (that you will actually eat) and add the ingredients to your grocery list…oh and then follow-‐thru and do it! This is not an all-‐inclusive list, but rather a list of the simplest and easiest clean eating breakfast ideas I have incorporated over the years. Visit this guide often to embrace variety! Copyright © 2016 by The Healthy Edge, LLC
www.GetTheHealthyEdge.com
Clean Eating Breakfast Ideas •
• • •
•
•
•
Egg (2) or Tofu Scramble. Sauté your favorite veggies (peppers, broccoli, onions, mushrooms, etc.) in a small amount of coconut/olive oil or organic chicken/vegetable stock. Add eggs and cook. Serve over quinoa, a brown or wild rice or on a sprouted corn tortilla. Top with chopped tomatoes, avocado, salsa or even a dollop of organic Greek style yogurt for a sour cream flavor. Toast and Eggs. Toast 1-‐2 slices of sprouted whole grain bread (The Healthy Edge loves Ezekiel bread) and add 1 Tbsp. nut butter. Serve with 1 scrambled egg for a protein boost. Parfaits. Alternate between adding a layer of your favorite berries, organic Greek style or plain yogurt and chopped nuts. Garnish the top with granola. Breakfast Wraps. Look for 100% whole grain or sprouted corn tortilla wraps (Food for Life is a great brand). You can also use lettuce wraps. Choose your favorite fillings: Scrambled eggs, tofu grass fed beef, avocado, black beans, lettuce, salsa, hummus, etc. Prepare a whole bunch of wraps so you can store for later in the week. Wrap in foil (to freeze) or store in a container in the refrigerator. Note: If you are storing these for more than a day, add the wet ingredients (tomatoes, hummus, salsa) right before serving to prevent a mushy shell. Slow-‐Cooked Oatmeal. Use 100% whole rolled oats or steel cut oats (if you have the time). While the oatmeal is cooking, add cinnamon, ½ banana (ripe), 1 Tbsp. nut butter and raisins. Mash the banana and stir in the nut butter as you cook it. Add chopped nuts or seeds (such as pumpkin or sunflower seeds) to top the oatmeal. Strawberry and Banana Smoothie. Add all these ingredients in a blender and blend until well mixed. 1 banana, 5-‐6 frozen strawberries, 1 Tbsp. ground flaxseed, ¼ cup organic Greek style yogurt, 1 heaping handful of organic spinach and 8 oz. water. Banana roll. Use a whole grain wrap and add evenly spread 1 Tbsp. of nut butter on the wrap. Place a banana in the center and roll it up, using a little more almond butter to seal the wrap. Cut into slices or just eat it whole!
Copyright © 2016 by The Healthy Edge, LLC
www.GetTheHealthyEdge.com
5 Minute or Less Breakfast Ideas: •
Crockpot Oatmeal. In a crockpot, follow the instructions for your oatmeal, but
•
add a bit more water than what is called for. Add apples, cinnamon and nutmeg (or your favorite ingredients) and cook on low overnight. Hard Boiled Eggs. If you like this option, prepare a dozen hard-‐boiled eggs for a quick breakfast option. Eat at least two and add a quality clean carbohydrate such as any whole piece of fruit. Or eat 1-‐ 2 pieces of sprouted whole grain toast with a little coconut oil for a high quality clean fat. No Cook Oatmeal. This is my personal go-‐to for breakfast along with a green smoothie. Use 100% rolled oats (uncooked). In a glass container, add oats and cover with just enough water that you start to see it accumulate at the top. You can also use organic milk or milk substitute. Add frozen blueberries (or choice of fruit) and chopped nuts or seeds. Let mixture sit overnight in the refrigerator. Wake up in the morning, grab and eat. If it’s a little “dry”, simply add more liquid. You can warm up if you prefer. If you make in the morning, add boiling water to your oatmeal mixture and allow to soak for 5-‐10 minutes. Add homemade granola on the top for a real treat! Green Smoothies. Great recipe coming during the 10 Day Clean Eating Challenge.
•
Clean Cereal. Use leftover brown rice or quinoa and cover with organic milk or milk substitute and top
•
•
with cinnamon, walnuts, raisins and 1 Tbsp. honey.
Remember, this is YOUR lifestyle and you choose to create it! From the list above, choose at least 2 options. Add these ingredients to your grocery list. Any of these ideas can be modified to fit your individual preferences or needs!
Copyright © 2016 by The Healthy Edge, LLC
www.GetTheHealthyEdge.com
