Nutrition Tips – Breakfast Made EASY!

7 Easy Recipes To Get You & The Family Through A Busy Week

For all you early risers, go-getters and busy schedulers… this one’s for you.

We can understand how hectic schedules can be, especially in the A.M. when you’re trying to get the kids ready for school, yourself ready for work, the dog out for a walk and the million other things that seem to need getting done. We know how precious your time is and we want to HELP by minimizing the time you take to prep and eat your most important meal of the day.

Breakfasts ON THE GO

Quick and filling breakfasts will be your saving grace that give you that extra bit of “me time” in the morning. Grab one of these healthy breakfasts before heading out for your morning commute to guarantee a full stomach all morning long.


Recipes – One For Every Day Of The Week

Overnight Oats


Don’t have a jar? Use an old ALMOST empty Peanut Butter/Almond Butter jar for added tastiness.


  • 1/3 cup oats
  • 1/3 cup greek yogurt
  • ½ cup milk
  • 1 tbps chia seeds
  • ½ cup frozen berries of your choice

Whisk all ingredients together and place in fridge covered overnight.


Breakfast Cookies… yes COOKIES!


  • 2 cup oats
  • 1 tsp baking soda
  • 2 scoops vanilla protein powder
  • pinch of sea salt
  • 1/4 tsp cinnamon
  • 1 small container applesauce (4oz)
  • 1 egg
  • 1/2 tsp vanilla
  • 1 pack Stevia (or other sweetener, to taste)
  • 1/2 cup nut butter
  • 2-4 oz chocolate chips or dried fruit, etc.

Preheat over to 350 degrees. Spray large cookie sheet with olive oil or spray. Mix all dry ingredients in large bowl. Add the egg, applesauce and sweetener. Wet hands and shape dough into large cookies (should make 8) and place on sheet. Bake for 10-12 minutes.


Egg Muffins


  • ¼ cup yellow bell pepper, diced
  • ¼ cup carrots, grated
  • ½ cup fresh spinach, chopped
  • 2 to 3 tbsp fresh basil, diced
  • ½ tsp sea salt
  • ¼ tsp ground pepper
  • 10-12 eggs

Preheat over 375 degrees. Grease muffin pan with coconut oil. In medium bowl combine bell pepper, shredded carrots, spinach and basil. In large bowl whisk eggs, salt and pepper. Add mixture to the veggie bowl. Use ¼ cup or 1/3 cup to fill muffin tins (not to be filled to the rim)

Bake for 20-25 minutes. Makes 12-16 muffins. Can be kept for 3-4 days in refrigerator.


Muesli Squares


  • 2 cups almond flour
  • ½ tsp sea salt
  • ½ tsp baking soda
  • ¼ cup dried cranberries
  • ¼ cup sunflower seeds
  • ¼ cup raw sesame seeds
  • ¼ cup pistachios, coarsely chopped
  • 1 large egg
  • 2 tbsp agave nectar or honey

In large bowl combine flour, salt and baking soda. Stir in dried fruit, seeds and nuts. In small bowl whisk egg and agave then combine to dry ingredients. Use hands to form dough then place into square greased baking dish. Bake at 350 degrees for 10-12 minutes.


Baked Tomato and Egg Cups

Okay these might be a little messy for “on the go” but still healthy and quick!


  • 6 tomatoes
  • 1-2 tsp olive oil
  • 1 tsp dried oregano
  • 6 medium eggs
  • 1/3 cup shredded cheese
  • 1 tbsp chopped parsley, for garnish

Preheat oven 350 degrees. Grease muffin tin. Cut the tops off tomatoes and scoop out inside. Place tomato cups cut side down on a paper towel and leave for 10 minutes. Drizzle a little bit of olive oil in each tomato cup once dried out, season with salt, pepper, dried oregano then bake for 15 minutes. Remove from oven and crack an egg inside each tomato cup. Bake for 12-15 minutes. Add shredded cheese of choice and enjoy!


Apple Mug Muffin in 2 MINUTES!


(Muffin) Ingredients:

  • 1 tbsp coconut oil
  • 2 tbsp unsweetened applesauce
  • 1 egg
  • ¼ tsp vanilla
  • 1 tsp agave (or maple syrup)
  • 3 tbsp almond flour
  • ½ tsp cinnamon
  • 1/8 tsp baking powder
  • pinch of salt

(Topping) Ingredients:

  • 1 tbsp apple, finely chopped
  • Crumbled walnuts

Melt coconut oil in microwave safe mug. Whisk in applesauce, egg, vanilla and agave. Add almond flour, cinnamon, baking powder and salt. Add toppings and microwave for 60 – 80 seconds.


Banana Chocolate Chip Oat Muffins


  • 1 large ripe banana
  • 1 cup unsweetened apple sauce
  • 1 cup milk of choice
  • 1 egg
  • 1 teaspoon pure vanilla extract
  • 2 cups old fashioned rolled oats
  • 1/3 cup dark chocolate chips

Preheat oven to 375 degrees. Lightly grease muffin cups. Mash banana and apple sauce in a medium bowl. Add in the milk, egg, and vanilla. Then add in the oats and baking powder and stir to combine. Then add the chocolate chips and pour the mix into muffins cups and bake for 20 minutes.

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