Fresh raspberries and yogurt

Eat This For Breakfast – Five Healthy Recipes

Lynn in Vancouver, British Columbia asked:

Question: “We’ve been told a lot of things that we shouldn’t eat for breakfast. It would be helpful if instead, you could list five examples of good breakfasts we can eat. People need to know what to do differently as much as what to stop doing.”

Answer: Lynn, I couldn’t agree more! So here are five nutritious, well-balanced breakfasts packed with fiber and protein. These tasty meals will help fill you up and keep your stomach from rumbling, so you’re not jonesing for a donut mid-morning.

Breakfast #1:
A cup of plain, low-fat Greek yogurt mixed with 1 cup of fresh raspberries and 1/2 ounce of almonds (about 11 whole almonds), and a 1/2 medium grapefruit.
340 Calories | 31 g Protein | 11 g Fiber

Breakfast #2
Two medium poached eggs on a bed of sliced fresh avocado (1/2 medium) and sliced tomato (1 medium) topped with 2 tablespoons of hemp seeds.
370 Calories | 20 g Protein | 7 g Fiber

Breakfast #3
Egg white omelet (two egg whites, spinach, onions, tomatoes, olive oil, and fresh basil), and 1/2 cup of low-fat cottage cheese topped with 1/2 cup of sliced strawberries and 1 tablespoon of flaxseed.
320 Calories | 25 g Protein | 6 g Fiber

Breakfast #4
A 6-ounce serving of low-fat cottage cheese topped with 1/2 cup of fresh blueberries, 1 ounce of walnuts, and 1 tablespoon of flaxseeds.
400 Calories | 28 g Protein | 6 g Fiber

Breakfast #5
A medley of tilapia (3 ounces), black beans (3/4 cup) and mango salsa (1/2 cup) on a bed of fresh spinach (1 cup)
320 Calories | 32 g Protein | 9 g Fiber

Or, if you’re too busy to make a full morning meal, I’ve got another super simple idea. A breakfast smoothie made with RealMeal GFTM takes less than a minute to prepare and contains over one-third of your daily protein requirement. If you’re too busy in the morning, combine all the ingredients in the blender the night before and store it in the fridge. In the morning, whip it up and you’re good to go.

Try this one:
Magical Breakfast Blaster

Ingredients
½ medium banana, sliced
½ cup blueberries
1 teaspoon chia seeds
1 cup spinach
1 cup coconut milk
½ cup water or ice
½ serving (1 scoop) RealMeal GF™ (vanilla flavor)

Directions
Combine ingredients in blender, secure lid and blend 20 to 30 seconds or until desired consistency.
390 Calories | 21 g Protein | 10 g Fiber

Thanks for your question Lynn and enjoy your breakfast!

Steve Sisskind, M.D.

Hi, I'm Dr. Steve Sisskind, Chief Medical Officer & Founder at RealDose Nutrition.

As a young physician, I struggled because my patients came to me with serious health issues, but I didn't have the right tools to help them. Medical school taught me how to put "band aids" on their symptoms with drugs and surgery, but not how to address the root causes of their problems.

Years later I discovered a better approach... based on the fundamental idea that the power of nutrition can transform your health and vitality. But there's a lot of confusion... What foods should I eat? Which supplements should I take? What does the science say?

I have dedicated my life to answering these questions... And I share this knowledge with you every day here at RealDose Nutrition.

I invite you to connect with me by joining my free private community. I've helped thousands of people and I know I can help you too!

Join the Whole Body Club

Dr. Steve Sisskind is on a mission to help you achieve amazing health and vitality through the power of nutrition. Sign up to get access to his valuable health tips, recipes, videos, and discounts for FREE!

Check Also

Whipped smoothie full of air

Add This To Your Diet And Eat Less

Forget counting calories. Research out of Penn State has found that adding one simple substance …

3 comments

  1. Hi Dr Steve, Is it healthier to eat flax seed oil or in a powder? Is flax seed glutton free? I heard 2 tablespoons is good every morning. Another thing I was wondering, I have heard that one shouldn’t mix fruits and vegetables together. The only fruits one should have are pineapple or mango after one’s meal. When one eats any other fruit with vegetables, the person would have gas. Which is not that pleasant for people around them. What do you think? . I always enjoy your blogs Dr. Steve.

    • Dr. Steve Sisskind

      Hi Esther,

      Thank you for writing in and for posting your question! I get asked that a lot and many want to know if it is a good idea to mix fruits and vegetables. Yes, there is nothing wrong with mixing the two as we have already been doing so for so long. Keep in mind that tomatoes, cucumbers and pumpkins are some fruits which we use in our every day meals. Also, vegetables such as rhubarb and sweet potato have been alternatively used as dessert. That said, if you have a weak stomach or have problems with digestion, it would be a good idea to eat your dense and fibrous fruits separately to allow your body to digest them properly. It is important to remember and most cases of gas or bloating often stems from indigestion or inability to properly breakdown food. This is why I do recommend that you eat most of your larger meals during the day time and opt for a light evening meal to avoid the same issues.

      As for Flax and chia, personally, I do still stick to the seeds but there should be no problem with either oil or powder. You get all the Omega 3’s but may be not as much fiber and other nutrients. Hope this helps, Esther! Have a healthy day!

    • Dr. Steve Sisskind

      Hi Esther,

      Thank you for writing in and for posting your question! I get asked that a lot and many want to know if it is a good idea to mix fruits and vegetables. Yes, there is nothing wrong with mixing the two as we have already been doing so for so long. Keep in mind that tomatoes, cucumbers and pumpkins are some fruits which we use in our every day meals. Also, vegetables such as rhubarb and sweet potato have been alternatively used as dessert. That said, if you have a weak stomach or have problems with digestion, it would be a good idea to eat your dense and fibrous fruits separately to allow your body to digest them properly. It is important to remember and most cases of gas or bloating often stems from indigestion or inability to properly breakdown food. This is why I do recommend that you eat most of your larger heavier meals during the day time and opt for a light evening meal to avoid the same issues.

      As for Flax and chia, personally, I do still stick to the seeds but there should be no problem with either oil or powder. You get all the Omega 3’s but may be not as much fiber and other nutrients. Hope this helps, Esther! Have a healthy day!

Leave a Reply

Your email address will not be published. Required fields are marked *