This high-protein, high-fat breakfast bowl will keep you satisfied and focused for hours in the morning. Plus it’s a perfect post-workout muscle builder!
Egg, Bacon, + Avocado Bowl
- 2 slices bacon
- 2 eggs medium to large
- 1/2 avocado chopped
- 1 TBSP red onion finely chopped
- 1 TBSP red bell pepper finely chopped
- sea salt + pepper to taste
Prep all vegetables per the ingredients list
Fry the bacon until crisp on a non-stick pan. Let it cool slightly and chop.
Combine the bacon, eggs, avocado, onion, and bell pepper in a bowl.
Season with salt and pepper to serve.
32 g fat
14 g carb
23 g protein
*For vegan option, replace eggs with meat-free substitute
These little savory muffins are full of comfort, without the carbs. They’re gluten-free, dairy-free, low-carb, and amazing as a batch-prepped breakfast or snack!
Egg Broccoli + Turkey Muffins
- 1/2 head broccoli
- 5 eggs medium to large
- 1 clove garlic minced
- 1 pinch chili flakes optional
- 4 slices turkey from deli
- 1/3 cup cheddar shredded
Preheat the oven to 360°F(180°C).
Place the broccoli in a pot of boiling water and cook for approx. 3 minutes. Strain and cut into small pieces.
Beat the eggs in a medium-size bowl, add the minced garlic and season with salt and pepper, and chili flakes if using.
Grease a 6 muffin tray with oil or butter, and fill the muffin tin with evenly divided broccoli, ham, and grated cheese. Pour the beaten eggs into the muffin tin and bake in the oven for 10-15 minutes, or until eggs have set.
Per muffin nutrition:
6 g fat
4 g carb
10 g protein
*For vegan option, replace cheese with plant-based cheese + replace turkey with meat-free option.
This delicious high-fat take on egg salad is a perfect breakfast or lunch, and can be easily paired with whole-grain or grain-free bread for a quick toast or filling sandwich.
Avocado + Egg Salad
- 3 eggs medium to large
- 1 clove garlic minced
- 1 avocado ripe
- 1 tsp lemon juice
- 1 tsp olive oil
- 3 TBSP cilantro fresh, chopped
Boilthe eggs (put in warm water and cook 5 and a half minutes after the water hasboiled, then pour cold water in the pot and cool). Once cooled, peel and chop into cubes and put in a bowl.
Press the garlic,and addto the eggs.
Half the avocado, remove the stone and cut the flesh into cubes. Place the avocado and cilantro the bowl. Drizzle with lemon juice and olive oil.
Season everything with salt and pepper, and gently mix. Garnish with more cilantro.
Serve immediately on whole-grain or grain-free bread or on its own.
24 g fat
9 g carb
11 g protein
The addition of anti-inflammatory turmeric to these poached eggs adds a subtle spiciness that’s *just right*.
Turmeric Poached Eggs
- 2 tsp pine nuts
- 1 3/4 cups fresh spinach
- 5/8 cup tomatoes halved
- 1 TBSP olive oil
- 1 TBSP white wine vingegar
- 1 tsp ground turmeric
- 2 eggs medium sized
Heata dry frying pan and toast the pine nuts for 2 minutes, then set aside.
Inthe meantime, heat the oil in a frying pan and stirfry thespinach and tomatoes for 2 minutes on medium heat until wilted. Season withsalt and pepper.
Bringa pot of water to the boil and add in the vinegar and turmeric. Turn the heatdown so that the water no longer bubbles. Carefully break in the egg and poachfor 3 minutesrepeatwith the second egg.
Dividethe spinach over two bowls, top with the poached egg and sprinkle with toastedpine nuts. Season withsalt and pepper. Breakopen the eggs just before serving.
15 g fat
12 g carbs
14 g protein
If you’re looking for a delicious summery treat to cool down, this tart and cool fruity ice cream with a sherbet feel is the best!
Super easy to make, no added sugars (it does have natural sugars in the berries and bananas, but comes with all the fiber goodness), and phytonutrients from these gorgeous raspberries!
*On a side-note, I know lots of readers + clients who aren’t crazy about the seeds in raspberries (myself included). If that’s the case, it’s perfectly fine to sub out the raspberries for blueberries, strawberries, or any other berry that’s frozen and does not have sugar added.
Raspberry Nice Cream
A submlime and sugarfree sorbet-type ice cream for raspberry lovers!
- 2 bananas frozen, sliced
- 1 1/2 cups frozen raspberries
- 2-3 TBSP milk of choice
- 2 tsp vanilla extract
Place the frozen bananas and raspberries into the food processor, add the vanilla extract and almond milk. Blend until creamy.
You may need to add one or two tablespoons of milk, to achieve a thicksmoothie like consistency.
Serve immediately (soft-serve) or transfer into a dish or plasticcontainer, cover with a lid and freeze for 2 hours.
This Mediterranean-flared omelet is nothing short of delicious!
*Wanna get a more rich flavor? Sub the cottage cheese for feta!
Omelet with Cottage Cheese + Basil
- 6 eggs large
- 4 TBSP water
- 1 TBSP butter or avocado or olive oil
- 1 bunch basil fresh
- 7/8 cup cottage cheese
- 12 cherry tomatoes
Beat the eggs with the water and season with salt and pepper.
Heat ¼ oil in a frying pan and bake 1 thin omelet, repeat until you have 4 omelets. Keep them warm under aluminumfoil.
Chop the basil finely and mix with the cottagecheese. Seasonwith freshly ground pepper.
Cutthe tomatoes into quarters. Divide the cottage cheese and tomato over theomelets and roll them up. Cut diagonally and serve immediately.
Nutrition per serving:
14 g fat
3 g carb
15 g protein
When you need a savory protein kick to get your day started, these breakfast sausages loaded with herbs do just the trick!
Herby Breakfast Sausage
- 9 oz ground pork
- 1 tsp salt and pepper to taste
- 2 TBSP sage fresh, chopped
- 2 TBSP basil fresh, chopped
- 1 TBSP coconut oil
In abowl, mixtogether thepork with salt, pepper, sage, and basil. Combine well and shape into eightsausages.
Heatthe coconut oil in a large non-stick frying pan and cook the sausages overmedium heat until well browned and thoroughly cooked.
Serve hot or store in the refrigerator for later.
Nutrition per piece:
3 g fat
2 g carb
7 g protein