Not many people realize it, but eating breakfast is the secret to staying healthy.

No matter how busy you are, it’s important to fuel your body so that you can have energy throughout the day. Eating a good breakfast sets the tone for the rest of the day. So don’t overlook this important meal. Select healthy options that fit your taste and lifestyle.

Here are a few quick & healthy breakfast options:

Made with egg whites, these are very low cal. Make up a batch, keep in fridge and have for on the go!

1) Mini egg white frittata’s

2 cartons of egg whites (each equal 16 egg whites)


Red pepper- finely chopped

Green onion-finely chopped

Sundried tomatoe- finely chopped (get the dried ones, not packed in oil)

zuccini – grated

Salt & Pepper

Garlic powder

Cooking spray


Preheat oven to 350 degrees. Spray regular muffin tin with cooking spray. Put 1/4 cup egg whites in each muffin slot. Put in oven until each egg white turns white (5-6 min). Remove from oven and top with a bit of each of the toppings (or anything you like!) Return to oven and cook for another 5 mins or so. When you remove from oven test doneness by jiggling the pan, The frittata’s should be firm when shaken…


*Only 40 calories and 7 grams of protein per frittata!! 🙂

2) For on the go breakfast, try KIND bars. KIND is a brand of all natural fruit and nut bars made from ingredients you can see and pronounce. Even better- they are gluten free! ( I like the Macadamia & Apricot )

3) If you’re not a big breakfast eater, why don’t you drink your breakfast? A good way to get energy and loads of nutrition in the morning is with a breakfast shake. Here is my favorite recipe:

2 cups of FROZEN fruit (blueberries, strawberries, pineapple, mango, raspberries, bananas, peaches, etc)

1 cup or so of UNSWEETENED coconut milk

a few dashes of cinnamon

a handful of spinach

1 scoop of amazing grass

(One serving gives you the antioxidant equivalent of 7 servings of fruits and vegetables and helps you hit your daily quota. Complete with pre & probiotics and digestive enzymes to ensure rapid nutrient absorption and healthy digestion.

-Have a great week,

Katie 🙂