1. Veggie Omelette

Ingredients

• 4 large eggs
• 1/4 cup diced bell peppers (red, green, or yellow)
• 1/4 cup diced onions
• 1/4 cup diced tomatoes
• 1/4 cup chopped spinach
• Salt and pepper to taste
• 2 tablespoons olive oil

Instructions

1. In a bowl, whisk the eggs until well beaten. Season with salt and pepper.

2. Heat 1 tablespoon of olive oil in a non-stick skillet over medium heat.

3. Add onions and bell peppers, sauté until they soften, for about 2-3 minutes.

4. Add tomatoes and spinach, cook for another 2 minutes.

5. Pour the whisked eggs over the sautéed vegetables.

6. Cook the omelette for 2-3 minutes or until the edges set. Gently lift the edges with a spatula to let any uncooked egg flow to the edges.

7. Carefully fold the omelette in half and cook for another minute or until the center is set.

8. Slide the omelette onto a plate, cut it in half, and serve.

2. Greek Yogurt Parfait

Ingredients

• 2 cups Greek yogurt
• 1 cup fresh berries (strawberries, blueberries, raspberries)
• 1/4 cup granola
• 2 tablespoons honey

Instructions

1. In two bowls or glasses, start with a layer of Greek yogurt.

2. Add a layer of fresh berries on top of the yogurt.

3. Sprinkle a tablespoon of granola over the berries.

4. Drizzle a tablespoon of honey over the granola.

5. Repeat the layers if desired.

6. Serve immediately.

3. Avocado Toast with Poached Eggs

Ingredients

• 2 slices whole-grain bread
• 1 ripe avocado
• 2 large eggs
• Salt and pepper to taste
• Red pepper flakes (optional)
• 1 tablespoon olive oil

Instructions

1. Toast the whole-grain bread until golden brown.

2. While the bread is toasting, cut the avocado in half, remove the pit, and scoop the flesh into a bowl. Mash the avocado with a fork and season with salt and pepper.

3. In a saucepan, bring water to a gentle simmer. Add a splash of vinegar (helps the egg whites coagulate) to the simmering water.

4. Crack each egg into a small bowl or ramekin.

5. Create a gentle whirlpool in the simmering water with a spoon and carefully slide one egg into the center. Poach for about 3-4 minutes for a runny yolk.

6. While the eggs are poaching, spread the mashed avocado evenly on the toasted bread slices.

7. Using a slotted spoon, remove the poached eggs from the water and place one on each piece of avocado toast.

8. Drizzle with olive oil, season with salt, pepper, and red pepper flakes (if desired).

9. Serve immediately.

4. Peanut Butter Banana Smoothie Bowl

Ingredients

• 2 ripe bananas
• 2 tablespoons peanut butter
• 1 cup Greek yogurt
• 1/2 cup almond milk
• 1/4 cup granola
• Sliced bananas and a drizzle of honey for topping

Instructions

1. Blend the ripe bananas, peanut butter, Greek yogurt, and almond milk until smooth.
2. Pour the smoothie into two bowls.
3. Top with granola, sliced bananas, and a drizzle of honey.
4. Enjoy your smoothie bowl with a spoon.

5. Breakfast Burritos

Ingredients

• 4 large eggs
• 1/2 cup black beans
• 1/2 cup diced bell peppers
• 1/2 cup diced onions
• 1/2 cup shredded cheese
• 2 whole wheat tortillas
• Salsa (optional)
• Salt and pepper to taste

Instructions

1. In a bowl, whisk the eggs and season with salt and pepper.
2. Heat a non-stick skillet over medium heat and add a little oil.
3. Add onions and bell peppers, sauté until soft.
4. Add black beans and pour in the beaten eggs.
5. Scramble the eggs until they’re cooked through.
6. Divide the scrambled egg mixture between the two tortillas.
7. Sprinkle shredded cheese over the eggs.
8. Roll up the tortillas to make burritos.
9. Optionally, serve with salsa.

6. Chia Seed Pudding

Ingredients

• 1/4 cup chia seeds
• 1 cup almond milk (or any milk of your choice)
• 1 tablespoon honey or maple syrup
• 1/2 teaspoon vanilla extract
• Fresh berries for topping

Instructions

1. In a bowl, mix chia seeds, almond milk, honey or maple syrup, and vanilla extract.
2. Stir well and let it sit for a few minutes, then stir again to prevent clumping.
3. Cover and refrigerate overnight or for at least 2-3 hours.
4. In the morning, top with fresh berries.

7. Spinach and Mushroom Breakfast Quesadilla

Ingredients

• 4 large eggs
• 1 cup baby spinach
• 1 cup sliced mushrooms
• 1/2 cup shredded cheese
• 2 whole wheat tortillas
• Salt and pepper to taste
• Olive oil for cooking

Instructions

1. In a skillet, sauté mushrooms and baby spinach in a little olive oil until wilted.
2. In a bowl, whisk eggs and season with salt and pepper.
3. Pour eggs over the veggies and cook, stirring until scrambled.
4. Place one tortilla in the skillet, sprinkle half of the cheese, and then add half of the scrambled egg mixture.
5. Top with the second tortilla, press down, and cook until the cheese melts and the tortilla is golden.
6. Slice into wedges and serve.

8. Blueberry Pancakes

Ingredients

• 1 cup whole wheat flour
• 1 tablespoon sugar
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• 1 cup buttermilk
• 1 large egg
• 1 tablespoon melted butter
• 1/2 cup fresh blueberries

Instructions

1. In a bowl, whisk together the flour, sugar, baking powder, baking soda, and salt.
2. In another bowl, whisk the buttermilk, egg, and melted butter.
3. Combine the wet and dry ingredients, then fold in the blueberries.
4. Heat a non-stick skillet over medium heat, ladle the pancake batter, and cook until bubbles form on the surface.
5. Flip and cook until golden brown on the other side.
6. Serve with a drizzle of honey or maple syrup.

9. Smashed Avocado Toast with Poached Eggs

Ingredients

• 2 slices whole-grain bread
• 2 ripe avocados
• 2 large eggs
• Salt and pepper to taste
• Red pepper flakes (optional)
• 1 tablespoon olive oil

Instructions

1. Toast the whole-grain bread until golden brown.
2. While the bread is toasting, cut the avocados in half, remove the pits, and scoop the flesh into a bowl. Mash the avocado with a fork and season with salt and pepper.
3. Poach the eggs in simmering water as described in the previous avocado toast recipe.
4. Spread the mashed avocado evenly on the toasted bread slices.
5. Place a poached egg on top of each slice.
6. Drizzle with olive oil, season with salt, pepper, and red pepper flakes (if desired).
7. Serve immediately.

10. Quinoa Breakfast Bowl

Ingredients

• 1 cup cooked quinoa
• 1/2 cup Greek yogurt
• 1/4 cup mixed nuts (almonds, walnuts)
• 1/4 cup dried fruits (raisins, cranberries)
• 1 tablespoon honey
• Sliced bananas and berries for topping

Instructions

1. In two bowls, divide the cooked quinoa.
2. Top with Greek yogurt, mixed nuts, dried fruits, and a drizzle of honey.
3. Add sliced bananas and berries.
4. Enjoy this nutritious breakfast bowl.

11. Sweet Potato and Kale Hash

Ingredients

• 2 medium sweet potatoes, diced
• 2 cups chopped kale
• 1/2 onion, diced
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• 4 eggs
• Salt and pepper to taste
• Hot sauce (optional)

Instructions

1. Heat the olive oil in a skillet over medium heat.
2. Add the diced sweet potatoes and cook until they start to brown and soften.
3. Add the diced onions and cook for a few more minutes.
4. Add the minced garlic and chopped kale and cook until the kale wilts.
5. Make four wells in the hash and crack an egg into each well.
6. Cover and cook until the eggs are done to your liking.
7. Season with salt, pepper, and hot sauce if desired.
8. Serve the hash in two portions.

12. Overnight Oats

Ingredients

• 1 cup rolled oats
• 1 cup almond milk (or any milk of your choice)
• 2 tablespoons chia seeds
• 2 tablespoons honey or maple syrup
• Fresh fruit (e.g., berries, sliced bananas) for topping

Instructions

1. In a bowl, mix rolled oats, almond milk, chia seeds, and honey or maple syrup.
2. Divide the mixture into two mason jars or containers.
3. Seal and refrigerate overnight.
4. In the morning, top with fresh fruit before serving.

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