EGGS
1. Egg White Pita (from Les Mills Pump Nutrition Guide)
Ingredients: 4-inch Whole Wheat Pita, 4 egg whites, 1 oz. goat cheese, 1/4 chopped tomato
Directions: Stuff egg whites, goat cheese, and tomato in pita.
2. Egg White Muffins (from http://melaniemitro.blogspot.com/)
Directions: Combine 8 egg whites, 1 whole egg, 1/2 cup chopped spinach, 1/2 cup chopped red and green peppers, 1/4 onion, 1/2 cup mushrooms, 3 Tb fresh salsa (optional), and add salt/pepper/other spices to taste (can mix or blend together). Spray muffin tin with EVOO and cook at 350° for 10-15 min.
3. Egg white omelet
Directions: Sautee 1/2 cup mushrooms, 2 cups fresh spinach, 1/4 onion, and 1/4 cup chopped red peppers in 1 Tb EVOO until soft. Remove from pan. Cook 4 egg whites, then add veggies, and fold to make omelet. Top with fresh salsa or Sriracha sauce (if you like spicy food). (Can sub your own veggies.)
4. Southwestern Omelet (from myrecipes.com)
Note: If using canned beans, check the nutrition label to make sure there is no sugar added. Substitute fresh or homemade salsa for canned salsa.
5. Spanish Scramble (from Clean Eating Magazine)
Note: I add onions and omit the wheat bread.
6. Ricotta and Spinach Frittata (from Clean Eating Magazine)
QUINOA
7. Cinnamon Quinoa Bake (from http://melaniemitro.blogspot.com/)
8. Breakfast Quinoa (from http://melaniemitro.blogspot.com/)
9. Power Cereal (from http://melaniemitro.blogspot.com/)
10. Fruit and Yogurt Quinoa Bowl
Ingredients: 1 cup quinoa, uncooked and rinsed; 1 cup water; 1 cup apricot nectar (or other nectar, no extra sugar added); 2 apples, cored, diced; 1 cup blueberries and/or strawberries; 2 tbsp chopped walnuts; 2 cups non-fat plain Greek yogurt
Directions: Bring rinsed quinoa, water and nectar to a boil. Reduce to a simmer and cover. Let cook until all liquid is absorbed, about 10-15 minutes. Remove from heat and let cool. Once quinoa is completely cool, toss with diced apples, blueberries and/or strawberries, and chopped walnuts. Top with yogurt.
OATMEAL
11. Take Me on Vacation Oatmeal (from http://melaniemitro.blogspot.com/)
12. Quick Everyday Oatmeal
Directions: Combine 1/2 cup dry oatmeal with 1/2 cup water. Microwave on Power 5 for 6 minutes. Halfway through, add 2-3 egg whites and stir. Top with slivered almonds or chopped walnuts. Drizzle with maple syrup if desired.
13. Overnight Oatmeal
Directions: Combine 1/3 cup rolled oats, 2/3 cup almond milk, 1 Tb natural PB or PB2, 1 Tb flaxseeds or Chia seeds, 1 scoop protein powder (I use chocolate), 1/2 cup berries, and 1/2 cup Greek yogurt (optional). Leave in fridge overnight and enjoy for breakfast the next morning.
** Check out these other Clean Eating Oatmeal recipes from www.thegraciouspantry.com:http://www.thegraciouspantry.com/oatmeal-recipes/
** More Yummy Oatmeal Recipes: http://melaniemitro.blogspot.com/2011/10/oatmeal-recipes.html (from Committed to Getting Fit website)
14. Steel Cut Oats/Oatmeal
I’ve made modifications to this over the years. I buy Bob Red Mills Steel Cut Oats online or whole foods sells their version in bulk. I cook the oats the night before and usually lasts about 3 days for us. The key is 6 cups of water, bring to a boil, 2 cups of oats, and let is simmer for 15 mins, then cover for additional 5 mins (helps soften them just right).
Option: http://www.eatcleandiet.com/the_kitchen_table/recipe/recipe.aspx?id=347
YOGURT
15. Fruit and yogurt parfait
Directions: Mix 1 cup nonfat plain Greek yogurt, 1/2 cup berries, and 2 tsp. slivered almonds or walnuts. Or, slice up one banana, top with 1 cup Greek yogurt, and sprinkle nuts on top. Can substitute low or non-fat cottage cheese for yogurt. Drizzle with honey if desired.
SMOOTHIES
16. Oats and Banana Protein Smoothie (from www.thepennywisemama.com)
17. Everyday Breakfast Smoothie
Directions: Blend 1 cup nonfat plain Greek yogurt, 1/2 banana and 1/2 cup fresh or frozen fruit (I use blueberries and strawberries), and a few splashes of non-fat milk. Serve and enjoy. (I eat this with 6-8 almonds for my healthy fat, or you can blend them right into your shake.)
18. Az’s Super Smooth Smoothie (from Game On Diet!)
Directions: Combine 1 cup non-fat or soy milk, 1 banana peeled and frozen (or substitute any other fruit), 6 almonds or 1 tsp. flaxseed oil, 1/2 cup fat free Greek yogurt, and a pinch of cinnamon. Puree in blender and serve.
** Check out these Shakeology smoothie recipes: http://www.shakeology.com/
OTHER
19. Protein Pancakes (from www.thegraciouspantry.com)
20. Shakeology Pancakes
Ingredients: One scoop Shakeology (can use any flavor), 2 T ground flaxseed, 1/2 cup egg whites, cinnamon, banana and/or berries for topping.
Directions: Spray pan with olive oil spray on medium/low heat. Mix Shakeology, flaxseed, egg whites, and a few dashes of cinnamon in bowl (will be thick). Cook for about 3 min, flip, then cook for another min or two. Top with fresh fruit (or you can add blueberries or blackberries to batter before cooking.)
21. Clean Eating Coconut French Toast (from http://melaniemitro.blogspot.com/)
22. Shakeology Breakfast Bars (from www.beachbody.com)
23. 5 Sinless Protein Pancakes Recipes (from www.skinnymom.com)
Note: I use Vanilla Shakeology in place of Vanilla protein powder, but you can use protein powder or vanilla extract if you don’t have Shakeology. For the banana pancakes, use 2 egg whites instead of 3 for a slightly thicker batter. Delicious and kid-friendly too!
