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 * High Protein Meat Sticks

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 * PRE/INTRA WORKOUT

 * Energy
 * Endurance
 * Pump

 * MULTIVITAMINS

 * Men's Multivitamin
 * Women's Multivitamin
 * Daily Packets

 * FAT BURNERS

 * Men's Fat Burners
 * Women's Fat Burner


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 * Adrenal Support
 * Cognitive Function
 * Collagen
 * Fish Oil
 * Greens & Reds
 * Gut Health
 * Hair, Skin & Nails
 * Heart Health
 * Hormone Support
 * Joint Health
 * Sleep Supplements
 * Prostate Health

 * VEGAN FRIENDLY


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6 QUICK AND EASY BREAKFAST RECIPES

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by Darcy Kammeier MS, RD, LDN March 21, 2022 5 min read

When it comes to the most important meal of the day, or as I like to call it
“the best meal of the day”, we all have different routines.

Some may have time to cook a full spread, while others need something ready
within just a few minutes that still fits their goals.

While breakfast food is the best type of food (it’s a statistical fact!), I want
everyone to have a few great options for easy breakfast recipes to start their
day off with a win, no matter the time restraint.

Here are 6 different options that are all quick, convenient, and simple!




1) BREAKFAST SANDWICH

Everyone I know likes a good ol' classic egg, meat, and cheese breakfast
sandwich. Luckily, instead of stopping at a drive-thru, you can whip one up very
quickly at home.


INGREDIENTS (MAKES 1 SANDWICH):

1 English Muffin

2 Eggs

1 Slice Low-Fat Cheese


DIRECTIONS:

1. Toast the English Muffin

2. Cook eggs (pick your own desired style ... I prefer over-easy)

3. Place cheese and egg on English muffin

4. ENJOY!


MACROS PER SERVING (SEVING = 1 SANDWICH):

Calories: 325

Protein: 24g

Carbs: 27g

Fats: 13g


WAYS TO SPICE IT UP:

• Add ketchup or hot sauce (yes, ketchup goes on eggs)

• Jelly the English muffin before putting sandwich together

• Drizzle syrup onto the sandwich

• Throw on a slice or two of turkey bacon for extra protein




2) EGG WHITE BITES


These are a fantastic option for the mornings when time is the issue. Basically,
if you pre-make a batch of these and store them in the fridge, you can warm them
up in seconds. You will have a delicious and well-balanced meal in minutes!


INGREDIENTS (MAKES 6 SERVINGS):

8 Whole Eggs

1 Cup Egg Whites

1/3 Cup of Peppers, Onions, and Mushrooms

2-3 slices Turkey Bacon


DIRECTIONS:

1. Preheat the oven to 350℉.

2. Mix together the whole eggs and egg whites.

3. Chop the peppers, onions, mushrooms, and turkey bacon.

4. Add veggies and meat to the eggs.

5. Evenly fill each muffin tin with the mixture (after spraying non-stick
spray).

6. Cook in the oven for 18 to 20 minutes until the egg is cooked all the way
through.

7. Serve immediately while warm or store in the fridge in an airtight container
to enjoy later.

*To reheat, place the egg on a plate and heat in the microwave for a few
seconds. Make sure that you don't overcook the egg white bites so they don't
"pop" and explode all over the inside of your microwave (sadly, I have made that
mistake).


MACROS PER SERVING (2 BITES = 1 SERVING):

Calories: 115

Protein: 12g

Carbs: 2.5g

Fat: 6g


WAYS TO SPICE IT UP:

• Add hot sauce, salsa, or ketchup before eating

• Throw 1/4 slice of cheese on top when they first come out of the oven

• Drizzle syrup on the cups

• Replace the bacon with ham or even small pieces of chicken

• Add spinach or diced tomatoes if you're looking for more veggies with your
eggs




3) LEVEL-1 CHOCOLATE PEANUT BUTTER PROTEIN OATMEAL (OR AS I LIKE TO CALL IT,
"PROATMEAL")

This is the most convenient option when it comes to time and simplicity. It is
an effective breakfast option, but once you try it ... you may even sneak it in
as a snack throughout the day like I do! Plus, the versatility of being able to
change flavors and toppings makes this a go-to for me.


INGREDIENTS (MAKES 1 SERVING):

1/2 cup Oatmeal

1 scoop Level-1

1/4 cup fruit


DIRECTIONS:

1. Cook oatmeal in the microwave for 1-2 minutes

2. Stir in the scoop of protein powder first, then fruit

3. That's it! It's quick, simple, convenient, and tasty! (It's also probably the
easiest out of this list of "easy breakfast recipes" too).


MACROS PER SERVING:

Calories: 322

Protein: 30g

Carbs: 42g

Fats: 6g


WAYS TO SPICE IT UP:

• Stir in 1 tbsp of peanut butter when oatmeal is warm

• Add syrup after you mix in protein

• Throw in some unsweetened chocolate chips

• Add coconut shavings to the top




4) LEVEL-1 BERRY OVERNIGHT OATS

This one is courtesy of Jenna Fail.

Let’s say you need something that you can just grab and go. That's where this
recipe comes in. Obviously, you can sit down and eat it, but if your morning is
chaotic, this is a delicious option to have ready in the fridge.

The best part, it's versatile! You can always switch out the berries for other
fruit or change the flavor of protein powder.


INGREDIENTS (MAKES 1 SERVING):

1/2 cup milk

1 scoop Ice Cream Sandwich Level-1

1/2 cup uncooked quick oats

1/3 cup mixed berries

Glass jar


DIRECTIONS:

1. Pour your milk of choice into a glass jar

2. Add Ice Cream Sandwich Level-1.

3. Mix in uncooked oats

4. Top with mixed berries and serve

5. Place in the fridge for a few hours or overnight (as outlined in the name
"overnight oats")

6. Grab n' go and enjoy!


MACROS PER SERVING:

Calories: 376

Protein: 34g

Carbs: 45g

Fats: 8g


WAYS TO SPICE IT UP:

Throw any of the following on top!

• 1 tbsp peanut butter

• Handful of unsweetened chocolate chips

• Whipped Cream (because we love ourselves)

• Sprinkle Coconut Flakes

• Add a zero-calorie sweetener like stevia




5) PROTEIN BERRY SMOOTHIE

Remember that blender you got/bought, that you were so excited to use for
healthy smoothies? Well, it is time to break that bad boy out and put it to good
use! This Berry Smoothie is so simple, yet so tasty, and will become a favorite
for you in no time.


INGREDIENTS (MAKES 1 SMOOTHIE):

1 cup Almond Milk (or milk of your choice)

1 cup Berries of choice

1 scoop Level-1

1/2 cup Ice Cubes


DIRECTIONS:

1. Add all ingredients into the blender.  Start with liquid, followed by powder,
and finish with ice!

2. Blend and Enjoy!


MACROS PER SERVING:

Calories: 245

Protein: 26 g

Carbs: 21 g

Fats: 6 g


WAYS TO SPICE IT UP:

• Flax or Chia Seeds

• 1 small Banana

• 1/2 cup Pineapple

• 1 Tbsp Powdered Peanut Butter

• 1-2 Tbsp Sugar Free Pudding Mix




6) PROTEIN WAFFLES

I am going to settle the pancake vs waffle debate right now ... waffles are
better! 😉

Now, this recipe may take a little more time than some of the other recipes, BUT
you can actually make extra waffles and freeze them for later!

I use these as a quick high-protein frozen waffle replacement and toast them to
reheat or microwave will work as well! So, if that sounds good, you can double,
triple, or make as many servings as you want for later!


INGREDIENTS:

1/3 cup of Kodiak Cakes Waffle Mix

1 scoop of Red Velvet Cake Level-1

1/4 to 1/2 cup of water or so (to make the batter the same consistency as
ketchup)

1/4 tbsp of olive oil or avocado oil


DIRECTIONS:

1. Add all ingredients into a bowl, and stir until fully-mixed and there are no
clumps.

2. Then, spray your waffle maker with cooking spray and pour the batter in.

3. Cook the waffles and enjoy!

Note: You CAN also use this recipe for pancakes, if that's what you prefer.


MACROS PER SERVING:

Calories: 309

Protein: 32 g

Carbs: 26 g

Fats: 7 g


WAYS TO SPICE IT UP:

• Syrup (either Sugar-Free or Regular ... whichever fits your nutrition plan
better)

• Fruit of choice, I prefer Blueberries, raspberries, strawberries, or bananas

• A couple of tablespoons of whipped cream

• Top with a little spread of butter

• Blend your berries and make a fruit syrup

Any of these recipes are scalable, and can be adjusted based on your nutritional
needs!

Being such a passionate breakfast lover ... these easy breakfast recipes still
give me that sense of enjoyment, while starting my day off with a win!

recipes recipe cooking



DARCY KAMMEIER MS, RD, LDN

Darcy Kammeier is a Registered Dietitian, NASM Certified Nutrition Coach, and
NASM Certified Personal Trainer.





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