Oatmeal Pancake.

1/2 cup of quick oats

3/4 cup of egg whites

1 tsp of baking powder

1/4 cup of blueberries

Can’t believe its not butter spray

Walden Farm Pancake Syrup

Coconut oil spray

Optional to add 1tbs of nut butter or 2 tbs of slivered almonds 

Heat saucepan on medium heat. Spray with oil. Combine oats and baking powder. Then add egg white and stir. Pour mixture in pot. Cook as you would a pancake. Flip with spatula. Top with your choice of fun. 

Chocolate Cherry Protein Smoothie. 

1 cup of frozen cherries

1 scoop of chocolate protein powder

1/2 cup of triple zero vanilla yogurt

1/2 cup of ice

1 cup of water



Eggs and Waffles

2 whole eggs 

2 Kashi whole grain Waffles

1 tablespoon of Brummel and Brown Yogurt spread

Walden Farms pancake syrup

Protein Oatmeal

1 scoop of vanilla protein powder

1/2 cup of quick oats

1 cup of unsweetened almond milk

2 tbs slivered almonds

1/4 cup of blueberries 

Add oats to a microwave safe dish and add enough water until oats are coated. Microwave for 1-2 minutes. Mix protein powder with almond milk. Once oats are heated, pour protein mixture over oats and mix. Top with blueberries and slivered almonds. 


Pumpkin Pie Protein Surprise

1⁄2 Can of Pumpkin

1 scoop of protein powder

1 rice cake 


Mix protein powder with 1⁄2 cup of water. Then combine mixture with pumpkin. Add cinnamon. Serve on top of rice cake for some crunch. 


Angel Food Cake Pudding

1 scoop of protein powder (UMP Angel Food Cake)

1/2 cup of water (or more to make a pudding like mixture)

1 cup of blueberries

2 tbs of slivered almonds 

Mix protein powder with water. Use enough water to make a protein consistency. Add 1 cup of blueberries and mix. Refrigerate for 2 hours. Top with almonds 


Breakfast Sandwich

2 slices of cooked turkey bacon

1/2 cup of egg whites 

1/4 cup of cheddar cheese

cooking spray

100 cal bagel thin or light English muffin

In a pan, spray with cooking spray. Pour egg white and add turkey bacon pieces and cheese. Fold egg mixture into an omelette. Toast bread and serve.

Tex Mex Egg Burrito

3/4 cup of egg whites

1/4 cup of cheese

1/4 of an Avocado 

1/4 cup of black beans

1 low carb whole wheat tortilla


Cooking spray 

Heat pan and spray. Add egg whites, beans, cheese and scramble. Place on tortilla, top with avocado and salsa, and wrap. 


Eggs, Sweet Potato, and Peanut butter

1/2 cup of egg whites

1 whole egg 

1/2 sweet potato (4 ounce)

1 tablespoon of peanut butter

Scramble eggs. Place on top of sweet potato. Top with peanut butter.


Avocado and Egg Toast

2 eggs

1/4 of an avocado

1/4 of a tomato

1 lite english muffin

Scramble Eggs as usual. Toast English muffin. Top muffin with avocado slices and tomato. Sprinkle with salt. Serve eggs on side.