BREAKFAST: Stop the Excuses

Stop the Excuses

Happy Tasty Tuesday

I wrote up this blog last year and wanted to share it again with a few add ons and new finds.  On a weekly basis I still get asked, what can I do for breakfast?  I am bored or I do not have enough time.  I get it! We all have busy lives, it’s about priority and how bad we want it.  There are SO many options available these days.

The top 2 excuses I get: I’m not hungry in the morning and more frequently, I just don’t have time.  No time?  You make time to brush your hair, do makeup, get dressed…you see my point??

It’s more along the lines, you need to MAKE time and MAKE it a habit!

habit

Why Breakfast?

Your Momma was right: Breakfast really is the most important meal of the day. Not only does it give you energy to start a new day, but breakfast is linked to many health benefits.

 I must admit it is SUPER confusing now a days…we read & hear about the latest and greatest ways to burn fat or loose weight.   It’s all about this fasting diet and then I just read, its ok to skip breakfast if you’re not hungry.   WHAT? 

For centuries, science has backed how important it is to start you day with a healthy meal for so many reasons  NOW…it changes??!?!? Like I just said,  I have read, its ok to skip if you’re not hungry or let your body fast  X amount of time to burn fat better.  I don’t believe in diets and I do believe certain ways of eating certain foods are great for each individual person.  Why change a method that has been proven to work? You will never be on this endless confusing diet if you just stick to the basics…Start your day off with some fuel for your brain and body and then follow-up with all your other meals according to what your body needs for that day.

Morning Madness

If time is truly your issue…there are SO many ways to change that excuse. Wake up 15 minutes earlier, I promise it’s really not that hard if you truly want to live a healthy, fit feel great about yourself life.  Also, if you don’t want to wake up earlier, there are So many other make ahead options you just need to get into the habit.  

Bottom line…how bad do you want it?  

habit 2

Quick & Easy Breakfast Ideas

So, if you have decided to actually wake up 10-15 minutes earlier;), here are a few of my favorite breakfast combos that have Protein, Good Fat & Carb.  I promise, once you start eating breakfast everyday, you will realize how easy it is to form a new habit.  You will also feel the difference! Both mentally & physically and that amazing feeling should make you want to continue this healthy diva habit

  1. Scrambled eggs with your favorite veggie and spices  1 whole + 2-3 whites, piece of toast or english muffin or 1 cup of fruit.  Flavor eggs with hot sauce or salsa.b blog
  2. Avocado toast + 2-3 scrambled egg whites.  Toast 1-2 pieces, cut an avocado in half.  Mash half up and spread on toast with sea salt, pepper, and other spice you like!

    snack blog
    Avocado Toast with tomato & Basil
  3. B.T.A.T    Bacon (turkey or the real deal, no nitrate), Tomato, Avocado, Toast:  Microwave bacon while you toast your bread or english muffin, mash ½ avocado and spread on toast. Slice a few tomato slices. Layer bacon and tomato on top of avocado.  Sea salt, pepper! YUM
  4. Hot Quick Oats, protein powder and berries: Microwave quick oats with water.  Remove and stir to mix up.  Add vanilla protein powder, cinnamon and berries and mix well.     Option: instead of berries, slice ½ banana and stir in a tablespoon of peanut or almond butter.
  5. Low fat Greek plain yogurt or cottage cheese, berries and low sugar granola.  

PS  Found this AMAZING Super Clean cottage cheese at whole foods. Nancys

 

6. Shake:  If you have a shake, be sure to include a protein powder, fruit or oats for carb and some good fat, nut butter or avocado or seeds so it keeps you full.

Other fun favs:

  • Sprouted Toast, Almond milk based Cream Cheese (Kitehill) & smoked salmon with dill
  • Protein Pancake: See former blog for easy, perfect pancake directions
  • Any combo of a lean protein, complex carb and good fat OR if you’re doing a lower carb day: Increase the amount of protein and good fat.

**Keep in mind, the portion amount is different for everyone.  Depends on YOUR goals YOUR lifestyle and needs**   That is why one “diet” doesn’t work for Every Fit Diva

Make Ahead Breakfast Ideas

I have 2 favorites and there is honestly ZERO, I mean ZERO excuse not to have breakfast with these 2 first options AND….they are seriously so Diva-lish.    

Overnight Oats & Egg Cups

1. Overnight Oats

I SO love my eggs, toast, turkey bacon breakfasts every morning, however I make this healthy tastes like dessert oat mix for a mid morning snack too!  Or, whenever I need to be out of the house early for a client or appointment, I plan ahead with oatmeal in a jar. It’s so easy to put together the night before (again, create habits) and all you have to do is take it out of the fridge in the morning and spoon your way through! Plus, they’re totally customizable so you can put in your favorite breakfast ingredient.  There are SO many combos out there on pinterest but this one is my FAV and you can see how easy it is to make!  

The added FIT DIVA Twist….Most overnight oat recipes do not contain enough protein, SO I added some vanilla protein powder and did a little less oats. OMG!!!! You can use either whey, plant-based, egg powder, up to you!   Turned out AMAZING

Nut Butter Banana Overnight Oats recipe with protein! – the best way to eat oatmeal! Layer oats, protein powder with banana, peanut butter, flax seeds, touch of honey in a jar, add milk and set in the fridge for the night. In the morning, grab and go or pour into a bowl and enjoy!

1/3 cup rolled oats old-fashioned

1/2 scoop vanilla all natural protein powder…read label to avoid artificial sweeteners.

1/3 – 1/2 cup unsweetened almond milk 

1/2 banana sliced

1 tsp honey

1 Tablespoon creamy or crunchy Nut butter of choice (almond, cashew, peanut)

Instructions:

Layer all ingredients in a mason jar, starting with the oats.

Add milk last.

Place lid on jar and shake well to combine the ingredients.

Place jar in fridge for overnight.

Brown-Sugar-Banana-Overnight-Oats-3
Chia seeds are optional!

Enjoy in the morning!  Its like waking up to a yummy surprise!!!!!

If you choose to not add protein powder then Add  1-2 boiled egg whites on the side for your protein.  

Again…you can prepare these the night before and make 4-5 for all week.

Crustless Egg Cups

Breakfast on the go? Mid-day Snack? Yes Please!  Create your style mini Egg Quiche with your favorite ingredients. They last for days in the fridge or freeze great too!

INGREDIENTS:

  • 4 whole eggs
  • 4 egg whites
  • (12 muffin tin)

Limitless list:

Peppers, onions, jalapeno, tomato

Broccoli, spinach, kale, zucchini

Spices

Choose 2 from this list:

Cooked ground beef or turkey

Turkey bacon or lean bacon

Goat Cheese

Feta

Mozzarella

DIRECTIONS:

Preheat oven 350’

Beat whole eggs and egg whites, milk,  spices of choice. (garlic, salt, pepper) together first.   Chop up veggies of choice along with any meats if needed. Spray each muffin tin with olive oil.  Then add your fillings of choice. Be sure to not go past ½ full. Then add egg mix and fill almost to the top. Stir and mix up mixture in each tin.   Bake 15 minutes or until eggs are fully cooked.

Remove and let cool.  Serve immediately or keep in fridge for the week.

2 per serving.  Enjoy with a serving of fruit for a meal.

 

Convinced Yet??

There is NO secret, I promise!  Who’s ready to feel better, look better and just have fun creating new healthy fit diva food combos or recipes?   As I always say….feed your fit diva body the way it should and I PROMISE you will live a healthier and sexier life, but most Importantly.. LIVE HAPPIER.

Let me know if you try any of the new recipes!  I love to get feedback & let me know if you need any extra food or fit advice or ideas.

Ciao Bella Fit Diva

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For more visit my website at  www.BellaDivaFitness.com  

Follow me on Instagram & Facebook

Laura DalSanto  | BellaDivaFitness  | laura@belladivafitness.com

 

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4 thoughts on “BREAKFAST: Stop the Excuses

  1. Love this post !! I’m going to make the CRUSTLESS EGG CUPS today for next 3 mornings because I can’t look at raw eggs in the am : ( & the salmon on the avocado toast is another winner !! Thank U FitDiva Master !

    Like

  2. I LOVE the crustless egg cups! Made them for the first time on Sunday and made another batch today. I had my bf try them and it looks like I’m going to have to make more. He just left with all of them. Love your blog! Thank you.

    Like

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