This is a new, easy breakfast which is perfect on those busy mornings.
My daughter loves a good Eggo waffle but I used to shy away from them because they weren’t “nutritious.” I was late to the game discovering protein waffles. There are mixes and frozen and if you look online, tons of great recipes filled with protein and fiber.
For this breakfast, I am using Kodiak blueberry frozen waffles. Kodiak is widely available and come in many varieties. I also like Birch Benders frozen waffles, but so far I have only found them at Whole Foods. For 2 waffles, Kodiak has a bit more calories and a gram more of protein but 11 or 12 grams of protein puts protein waffles on the same level as 2 eggs!
To complete the meal, I drizzle a little maple syrup, add fresh berries and then a dollop of whip cream on the top. This meal is around 350 calories. For macros, it’s 51% carbs, 35% fat and 14% protein. For comparison, 2 eggs, 1 slice of Killer Dave’s wheat toast and the same berries would be 304 calories (44% carbs, 33% fat, 23% protein). Adding butter to the toast overtakes the waffles in calories but makes it almost the same macros.
So don’t fear a sweet treat for breakfast and check out some high protein options!
For those mornings I don’t have a lot of time (which is most lately), I premake these egg muffins. They are super easy to make and you can add whatever ingredients you prefer.
For these, I beat two eggs and pour them individually into a muffin tin that I prepared with some cooking spray. I do this for portion control but if it’s easier, you can just beat 12 eggs in a large bowl and pour into a six-muffin tin. I also added chopped tomatoes, chopped veggie sausage, chopped spinach and a pinch of shredded cheese into each.
Bake for 20-25 minutes at 400 degrees F. I test mine with a toothpick to make sure they are cooked firmly. Let them cool and then refrigerate. While I reheat mine in the microwave before eating, my husband often grabs them right out of the fridge.
I promise one of these days I will do another non-breakfast recipe!
My omelet is two pasture raised eggs, one vegetarian sausage and a pinch of cheddar cheese. I bought this egg cooker from Amazon, which is amazing. While my omelet is cooking, I steam my zucchini and season with salt and pepper. For my carb, today I ate half of a Killer Davie’s Bloomin’ Berry bagel but I also add sprouted wheat bread or a veggie muffin. Depending on how hungry I am, I may add some grapes or berries as well. I often eat those right after my workout so they are sort of a pre-breakfast and then eat this breakfast 30 minutes after that.
I’m actually surprised at how much I am enjoying zucchini for breakfast. I used to add steamed spinach but never loved that as part of my breakfast. If I am ever not very hungry, I may add spinach or broccoli to the omelet to get those macros in!
On Sundays (and sometimes Mondays), I meal plan for the week. This week, my husband and I are on vacation so I will be planning on lunches for him as well but I plan on incorporating leftovers and treats. Stay tuned for some new recipes I’m trying out, including peanut butter cups!
I know a lot of people are intimidated by meal planning but I promise, you don’t need to be. You already do a little bit of meal planning when you buy your groceries, whether or not you mapped it out in advance. It only takes a few minutes to plan out the week. You can get started by planning out the first few days and then expanding to the week from there. You don’t have to cook it all at once and I often switch things around during the week if we have a lot of leftovers or feel like getting takeout one night.
I start my meal plan by writing down different ideas I have for things I want to cook that week. Then, I fit them into a day that makes sense at the time. I also know which meals will give us a lot of leftovers and will skip a night of cooking. I also cook things that work for everyone’s tastes at that time. So where I may eat something over a salad, my Husband may eat that same thing with a wrap or bun.
Since this is a vacation week, I want to make sure we’ve got plenty of food for lunches and snack as well. Since I have extra time because of vacation, I’m going to be cooking every night and saving the leftovers for lunches. It’s also my Husband’s birthday on Friday so we are planning a fantastic night of takeout along with cake and celebration!
Of course, this vacation week is different than years past since we will be at home all week. Normally this week of the summer is spent at the beach but I still meal plan when we are away. We know when we are going to splurge at the breakfast buffet, when we are going to eat away from the hotel (and where) and when we are going to grab a quick something from the beach cafe. Traveling to somewhere you haven’t been before can be a little trickier but you can always have a flexible plan and check out the menu before you dine.