5 No-Effort Breakfasts

5 No-Effort Breakfasts

Breakfast is the most important meal of the day. It’s also the easiest meal to mess up. Donuts, breakfast sandwiches, pancakes, waffles, hash browns, sugary cereals…there are so many ways to start your day off in a fattening way.

Read on for 5 No-Effort Breakfasts that deliver in taste, nutrition and speed.

1. Egg Muffins

Traditional fluffy bakery muffins sure are delicious, but that’s the fast track to weight gain. So instead let’s enjoy a protein-packed egg muffin in the morning. These egg muffins are quick, last up to 4 days in the fridge, and will fill you with wholesome energy.

Egg Muffins

  • 6 omega-3, organic, free range eggs
  • 1/2 red bell pepper, finely chopped
  • handful of organic shredded cheese
  • sprinkle of salt and pepper
  1. Preheat oven to 350 degrees F.
  2. Line muffin tins with paper liners or grease with coconut oil.
  3. Mix up the eggs, add bell pepper, cheese and seasonings. Fill 6 muffin tins.
  4. Bake for 20-22 minutes, or until the egg is fully set.

2. Green Smoothie

Not all smoothies were created equal. In fact, most smoothies are nothing but cups filled with simple sugar – fat traps that are marketed as health food. This green smoothie recipe is different. Packed with wholesome protein and nutritious greens, it’s big on flavor, nutrition and the energy that comes from real food ingredients.

Green Smoothie

  • 1 cup coconut water
  • 1Tablespoon almond butter
  • 1/4 cup wheat grass
  • 2 cups spinach
  • 1 scoop high quality, low carb chocolate protein
  • 1 inch slice of banana
  • Optional pinch of Stevia
  • 1/2 cup ice
  1. Combine all the ingredients in your high speed blender then blend on high for a full minute, or until the tiny pieces of spinach have disappeared and the smoothie turns a brilliant shade of green.

3. Hard Boiled Eggs & Apple Slices

You’d be hard pressed to find a healthier or quicker breakfast than hard boiled eggs and apple slices. It’s filled with healthy protein, fiber and energy prompting nutrients while being quick and portable.

Perfect Hard Boiled Eggs

  • 6 eggs
  • 1/2 teaspoon salt
  1. Place the eggs in a saucepan in a single layer. Cover with an inch or two of cold water. Add the salt to the water. Bring to a rolling boil.
  2. Turn off the heat, leaving the saucepan where it is. Cover and sit for 10-12 minutes. Drain the hot water from the saucepan and run cold water over the eggs. Peel and enjoy.

4. Pumpkin Protein Smoothie

Pumpkin is the flavor of the season, so let’s enjoy it in this quick, nutritious smoothie recipe. The problem with most smoothies is the sugar content, so I’ve made this smoothie to be low in sugar yet still high in flavor.

Pumpkin Protein Smoothie

  • 1 frozen banana (or half if you want to save on calories and carbs)
  • 2 cups ice cubes
  • 11/2 cups water
  • 1 scoop quality vanilla protein powder
  • 1/4 cup canned pumpkin
  • 1/4 teaspoon ground cinnamon
  • dash of nutmeg and cloves
  1. Combine all of the ingredients in a high-speed blender and mix until smooth. Serve immediately.

5. Turkey or Ham Roll Ups

This is a very quick breakfast idea that tastes amazing. It’s filled with protein, good fats and wholesome fiber. Best of all you can make this in 5 minutes or less, throw them into a ziplock bag and eat them on-the-go!

Turkey or Ham Roll Ups

  • 6 slices high-quality turkey or ham
  • 3 Tablespoons almond butter
  • 1 apple thinly sliced
  • 1 Tablespoon raisins
  1. Spread some of the almond butter down the center of each turkey or ham slice. Line with a few slices of apple and a sprinkle of raisins. Roll up and enjoy.
  2. Don’t forget that breakfast is the most important meal of the day. Now you have 5 wholesome, quick recipes to fuel your mornings and keep you on track for healthy eating all day long. Start your day right and the rest of the day will follow suit.

Healthy eating is only half of the fitness formula. Eat a healthy breakfast and then come workout with me. Call 1(954) 292 4105 or email adriana@adrianamartin.com me today to get started on a fat loss program that really works.


The Evil Breakfast Ingredient

There’s one evil ingredient that shows up in nearly all fattening breakfast foods. It’s sweet, it’s pleasing and it’s packed with empty calories. 

That’s right, it’s SUGAR. 

Cereals, pastries, smoothies, juices, jellies, sweetened coffee drinks, packaged granola bars…the list goes on and on, but the common denominator is refined, white sugar. 

Cut this evil ingredient out of your morning breakfast and you’ll quickly be leaner, healthier and filled with more energy.


Breakfast Cookies

Yes, these cookies make an acceptable, wholesome breakfast! You’ll notice that there is zero sugar added to these cookies – the sweetness comes from banana and applesauce. Feel free to add a large scoop of vanilla protein powder to the dough, to increase the protein content of each cookie. While it does take some time to make a batch of these breakfast cookies, you’ll have instant breakfasts for days to come afterwardsServings: 5 

Here’s what you need:

  • 3 ripe bananas, mashed
  • 1/2 cup unsweetened applesauce
  • 2 Tablespoons coconut oil
  • 1/3 cup golden raisins
  • 1 teaspoon vanilla extract
  • 1 teaspoon apple cider vinegar
  • 1/3 cup coconut flour
  • 1 teaspoon ground cinnamon
  • 1 teaspoon baking soda
  • 1/4 teaspoon sea salt
  • Optional, scoop of vanilla protein powder
  • 1/2 cup unsweetened shredded coconut
  • 1/4 cup sliced almonds
  • 1/4 cup unsweetened, dried berries
  1. Preheat the oven to 250 degrees F. Core and then thinly slice 6 apples (skins are fine!)
  2. Boil the apples for 5 minutes in a pot with the fruit juice and cinnamon sticks.
  3. Remove from the juice, pat dry and arrange the apple slices on a cooling rack placed on a rimmed baking sheet. Sprinkle with cinnamon, sea salt and coconut crystals. Place in the preheated oven for 1 to 2 hours. Remove from heat once crispy.

Nutritional Analysis:  One serving equals: 86 calories, 3g fat, 61mg sodium, 10g carbohydrate, 2g fiber, and 5g protein.

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