Protein-Packed

BREAKFAST
Recipes
WELCOME!
Thank you for downloading the Protein-Packed

Breakfast Recipe Guide.

These recipes will help you start your

day feeling healthy, energized, and

ready for whatever comes your way.

Because as it turns out ... breakfast

really IS the most important meal

of the day!

Inside you’ll find:

Make-ahead breakfasts,
Fast & easy choices
Delicious smoothie recipes
Plant-based options
Grab & go meals

Plus, you’ll learn why having protein

in the morning is so important for

your results AND your overall health.

We hope this guide gives you a few

great ideas and helps to make your

mornings a little easier (and healthier)!

Committed to Your Success,

Erwin Regidor
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 Why Should You Join the
BREAKFAST CLUB?
First, let’s talk about WHY breakfast is so important!

Did you know that a whopping 20% of people skip breakfast?

But studies show that isn’t necessarily the best strategy for your health or

weight loss (if that’s one of your goals).

People who eat breakfast have a smaller appetite during the day, make

healthier food choices, and sleep better!

Plus, skipping breakfast (when compared to skipping dinner) hurts your

body’s ability to control your blood sugar.

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 Why Should You Join the
BREAKFAST CLUB?
What’s the big deal about protein?

When you eat enough protein during breakfast, it affects your body all day

long.

Most of us eat the majority of our protein for dinner, but according to the

American Society of Nutrition, it’s best to spread it out equally over the

course of a day.

That’s because our body can only metabolize about 25 to 40 grams of

protein at a time (depending on individual factors including body size).

The daily recommended intake of protein for healthy adults is 10% to

35% of your total calories every day.

A PROTEIN-FILLED BREAKFAST:

Helps your body repair and build muscle,

Releases hormones that keep you feeling full,

Improves blood sugar control for hours,

Boosts calorie burn, and

Can help cut back on nighttime snack cravings!

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PROTEIN
Sources
One of the easiest ways to get protein is by

eating meat, poultry, fish, eggs, or dairy products.

A general rule of thumb is that one portion

= the size of a deck of playing cards.

However, there are plenty of delicious plant-based sources of protein!

CHECK OUT THIS LIST OF TOP SOURCES

OF PLANT-BASED PROTEIN:

Cooked legumes – 1 cup (180 grams) of cooked beans/lentils has up to

17 grams of protein

Soy – 1 cup (90 grams) of edamame contains 17 grams, while 3 oz

(85 grams) of tofu has 7 grams

Grains – 1 cup (185 grams) of cooked quinoa has 8 grams of protein, and
1 cup (230 grams) of oatmeal, 4 grams

Nuts & Seeds – 1 oz (30 grams) of hemp seeds contains 9 grams of

protein while chia seeds contain 5 grams. There’s about 7 grams in 2

tablespoons of nut butter.

Cooked vegetables – 1 cup (180 grams) of spinach contains 5 grams;

while 1 cup of broccoli (150 grams) contains 2 grams.

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What About
PROTEIN POWDER?
Whenever possible, it’s a good idea to get your nutrition from whole foods and

not supplements.

Whole foods contain more nutrients your body needs (like fiber, vitamins,

minerals, plant compounds, and more).

Plus, whole foods can help keep you feeling fuller, longer.

The problem: it can be challenging to get enough protein – especially at

breakfast if you don’t have time to cook. That’s when you might think about

supplementing with protein powder.

If you’ve ever felt overwhelmed or confused about which protein powder is the

best fit for you, you’re not alone!

There are hundreds of different options on the market - and they all use

different sources of protein, not to mention all of the other ingredients that are

added!

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What About
PROTEIN POWDER?
Choosing the right one for YOU will depend on your

goals and tastes. If you have questions, check with a

coach or nutritionist.

NOTE: Some protein powders actually are

complete meal replacement beverages because
they also contain carbohydrates and fats. Be
sure to check the label!

SOME COMMON PROTEIN SOURCES USED

IN PROTEIN POWDER:

Whey protein – considered the most

easily used by the body.

Soy protein – a popular plant-based

option.

Egg protein – a slow-releasing protein.

Brown Rice protein – an affordable
plant-based protein that has a mild

flavor.

Pea protein – another plant-based option

that’s generally economical.

Hemp protein – a plant-based choice

that’s high in omega-3 fatty acids.

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 Your Perfect
SMOOTHIE FORMULA
Smoothies can be a quick and easy high-protein breakfast option.

You’re only limited by your imagination when it comes to all of the different

kinds of smoothies you can make!

Here’s a quick guide to blending up a delicious green smoothie at home. Just

put together the following components, and voila.

#1
THE BASE (START WITH ABOUT 1 CUP/240 ML):

Water Plain yogurt

Coconut water Kefir

Unsweetened milk or plant milk Green tea (chilled)

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 Your Perfect
SMOOTHIE FORMULA
#2
VEGETABLE (1-2 HANDFULS, ORGANIC IF POSSIBLE):

Spinach Dandelion greens

Kale Carrots

Cucumber Shredded zucchini

#3
FRUIT (1/2-1 CUP, ABOUT 74-150 GRAMS):

Banana Pineapple

Berries Avocado

Cherries Pumpkin puree

#4
BOOSTERS (1-2 TBSP. OPTIONAL):

Protein powder (use 1 scoop) Nuts

Dry spices (such as cinnamon, Superfood/greens powders

ginger, cardamom, turmeric) Coffee (chilled)

Fresh herbs Chia seeds

Fresh ginger Flaxseeds

Cacao nibs Tofu

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 Your Perfect
SMOOTHIE FORMULA
#5
SWEETENERS (1-2 TSP. OPTIONAL):

Dates, figs, prunes, or dried Stevia (go easy with

apricots stevia because not only is

Raw honey it very sweet, it also

Pure maple syrup leaves a bitter aftertaste)

Place your ingredients in a high-speed

blender and blend until smooth. Enjoy!

BLENDING TIPS:

Tip 1: Be sure to include a frozen

component – like ice cubes or frozen fruit –

to give your smoothie a thick and creamy

texture.

Tip 2: The order you put your ingredients

into the blender matters! It can make a big

difference in the texture of your

smoothies! If you’re using a leafy green,

blend it with your base liquid before

adding other ingredients. The same goes

for powdery ingredients such as protein

powder, superfoods, and cacao.

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Protein-Packed
BREAKFAST RECIPES
We’ve rounded up a delicious variety of plant-based,

vegetarian, and healthy “clean” breakfast recipes.

CHECK OUT THE QUICK REFERENCES:

PB = Plant-Based
Veg = Vegetarian (includes dairy or eggs)
MP = Good for meal prep

Egg Muffins – MP
No Bake Cookie Oatmeal – PB
Maple Cinnamon Quinoa Bowl – PB
Cottage Cheese and Berries – Veg
Protein Pancakes – PB, MP
Tofu Scramble – PB, MP
Smoked Salmon Avocado Toast
Sheet Pan Eggs & Hash – MP
Egg in a Mug – Veg
Sugar Cookie Overnight Oats – Veg
Breakfast Burger
Yogurt Parfait – Veg, MP
Frittata – MP, Veg, PB

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BREAKFAST RECIPES
EGG MUFFINS, TWO WAYS
*Makes 12 muffins (MP, Veg)

There are sooo many reasons to love egg muffins.

They’re super simple to make … you can mix up the ingredients based on what

you have on-hand … they’re portable … and you can bake up a giant batch

and pop them in the freezer, where they will keep for 3 months.

Not only that, but they’re a fantastic way to sneak some veggies into your

breakfast.

THE BASIC FORMULA:

Step #1: Whisk together a dozen eggs with a couple pinches of salt and pepper
Step #2: Place your add-ins in your muffin cups
Step #3: Pour in the egg mixture,
Step #4: Bake!

We’ve included two yummy recipes but

don’t limit yourself to them. Try adding salsa,

baked sweet potato, black beans, and more!

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BREAKFAST RECIPES
EGG MUFFIN BASE
12 large eggs

salt and pepper, to taste

CHEESY BACON & BROCCOLI

4 cups (600 grams) steamed broccoli florets

3 slices uncured bacon, cooked

½ cup (50 grams) organic shredded cheddar

cheese (or your favorite vegan cheese)

MEDITERRANEAN EGG MUFFINS

24 grape tomatoes, cut in half

½ cups (45 grams) packed baby spinach, chopped

1

1 cup (100 grams) goat cheese crumbles

º º
1. Preheat your oven to 350 F/175 C. Prepare your muffin tin by spraying each cup

with nonstick cooking spray.

2. In a medium bowl, whisk together the eggs, salt and pepper.

3. Equally divide your prepared add-in ingredients among the muffin tin cups, and

then fill each cup with the egg mixture until it almost reaches the top.

4. Bake for 20-25 minutes. These will keep for 3-4 days in the refrigerator or you

can freeze them in an airtight container.

5. TIP: If freezing, place them in a freezer bag and remove as much air as possible,
and double wrap them in another bag.

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BREAKFAST RECIPES
NO BAKE COOKIE OATMEAL
*Makes 1 serving (PB)

Warm, comforting, and yummy!

TIP: You also can prepare this in the microwave.

Microwave the first two ingredients for 1 ½ to

2 minutes, and let sit for about a minute before

stirring in the nut butter, protein powder, and

maple syrup.

INGREDIENTS
½ cup (40 grams) rolled oats
1 cup (240 ml) oat milk

2 tbsp almond butter or peanut butter

1 scoop chocolate protein powder (or 1 tbsp cacao)

1 tbsp maple syrup

DIRECTIONS
1. Combine the oatmeal and oat milk in a small saucepan over medium heat. Cook

for about 5 minutes, until the oatmeal reaches your desired level of tenderness.

2. Remove from heat and pour into a bowl. Stir in the other ingredients. If the

mixture is thicker than you enjoy, add a little more oat milk.

3. Enjoy!

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BREAKFAST RECIPES
MAPLE CINNAMON QUINOA BOWL
*Makes 1 serving (PB)

Quinoa usually isn’t the first grain that pops into

mind when it comes to breakfast, but its high

protein content (as well as its texture) makes it

a good choice. Each cooked cup contains 8 grams

of protein, while the same amount of oatmeal contains 6 grams.

Meal prep tip: Cook up a batch of quinoa ahead of time and keep it in your
fridge so it’s ready to go!

Quinoa tips: Rinse quinoa well before cooking, especially if you are going to
be feeding it to picky eaters. It helps eliminate that distinctive quinoa taste.

If you have a rice cooker, use it to prepare your quinoa. It’s a foolproof way to

get the perfect texture!

INGREDIENTS
1 cup (90 grams) cooked quinoa 1 tbsp pure maple syrup

½ cup (120 grams) oat milk 2 tbsp raisins

½ tsp. cinnamon

DIRECTIONS
1. Prepare quinoa according to package directions.

2. Stir in the rest of the ingredients. Enjoy!

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BREAKFAST RECIPES
COTTAGE CHEESE & BERRY BOWL
*Makes 1 serving (Veg)

This quick breakfast is salty and sweet – and it’s packed with protein and

calcium thanks to the cottage cheese.

INGREDIENTS
½ cup (115 grams) low-fat cottage cheese
½ cup (80 grams) fresh berries, your choice!
¼ cup (30 grams) raw walnuts, chopped
Drizzle of honey or maple syrup

DIRECTIONS
1. Combine all the ingredients in a bowl and enjoy!

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BREAKFAST RECIPES

HOMEMADE PROTEIN PANCAKE MIX

*Makes 4 servings (PB, MP)

Healthy pancakes for breakfast? Yes please!

Making your own mix at home can save you $$$ plus you can feel good about

the ingredients.

TIP: You can use any kind of protein powder you want in this mix, but brown
rice powder will have a less earthy/”health-food” taste.

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BREAKFAST RECIPES
PROTEIN PANCAKE MIX INGREDIENTS
2½ cups (200 grams) rolled oats
½ cup (125 grams) plain or vanilla brown rice protein powder
¼ cup (50 grams) coconut sugar
2 tbsp baking powder

1 tsp sea salt

TO MAKE THE MIX

1. Place the rolled oats in a food processor or high-speed blender. Pulse until finely

ground.

2. Place all of the ingredients in a mixing bowl. Mix well before transferring to a

mason jar or other airtight container to store until ready to use!

TO MAKE THE PANCAKES (1 SERVING)

1. Pour ¾ cup (about 100 grams) of the mix into a mixing bowl and add ¼ cup (60
ml) of liquid (water, milk, etc.). Stir well until it reaches pancake batter

consistency.

2. You might need to add a little more liquid depending on your protein powder.

Using a tablespoon at a time, add just enough to create a fairly thick batter.

3. Stir in your mix-ins (berries, nuts, etc.).

4. Over medium heat, heat a frying pan that’s been coated with oil or nonstick

spray. When it’s hot, add the batter to form your desired size of pancake (silver

dollar or one big one!).

5. Cover the pan and cook for a couple minutes, keeping a close eye on it. When

the edges start to turn brown, flip it over to cook on the other side.

6. Place pancake(s) on a plate and top with your favorite toppings and enjoy!

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BREAKFAST RECIPES
TOFU SOUTHWESTERN SCRAMBLE
*Makes 4 servings (PB, MP)

You can enjoy this healthy plant-based comfort

food dish any time of the day, but it is especially

yummy for breakfast.

It also keeps for 3 days in the fridge, which makes

it perfect for meal prep.

INGREDIENTS DIRECTIONS
1 tbsp olive oil 1. Heat half the oil in a large nonstick

1 14-oz (400 gram) package firm tofu, skillet over medium heat. Add the tofu,

rinsed and crumbled spices, and half of the salt, and cook for

1 tsp chili powder about 5-6 minutes, until the tofu starts

1 tsp ground cumin to brown. Transfer the tofu to a bowl.

½ tsp sea salt, divided 2. Add the remaining oil to the skillet and

1 cup (175 grams) chopped add the vegetables and corn. Cook

vegetables: onions, mushrooms, about 5-7 minutes, until it starts to

peppers and/or zucchini, diced become tender, and then add the salsa.

¾ cup (80 grams) frozen corn, 3. Cook another 3-4 minutes until warm,

thawed and then return the tofu to the pan to

½ cup (125 grams) salsa reheat, another couple minutes.

½ cup (50 grams) crumbled goat 4. Stir in cheese until it begins to melt.

cheese Serve or divide into portion-sized

containers to eat later.

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BREAKFAST RECIPES
SMOKED SALMON AVOCADO TOAST
*Makes 1 serving

This is a protein-packed treat for breakfast, lunch,

dinner, or a snack!

Try using a sprouted grain bread to boost the

heartiness factor.

INGREDIENTS
½ avocado
Pinch of sea salt

1 tsp lemon juice

4-5 baby spinach leaves, stems removed and cut into thin strands

1 large slice multi-grain or sprouted grain bread (from grocery freezer section)

2-3 thin tomato slices

1.5 ounces (40 grams) thinly sliced smoked salmon

(optional: 1 tsp of capers and/or fresh dill)

DIRECTIONS
1. Scoop the avocado into a medium bowl. Season with salt and add the lemon

juice. Start mashing, and when it’s almost smooth, add the spinach leaves.

Continue mashing until well combined.

2. Lightly toast your bread.

3. When it’s done, spread with the avocado mixture and arrange the tomato slices,

salmon on top. Garnish with optional capers and dill.

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BREAKFAST RECIPES
SHEET PAN EGGS & HASH
*Makes 1 serving (MP)

This is another handy meal prep recipe that will have you looking forward to

breakfast!

Tip: When reheating your eggs & hash, do it on the stovetop in a nonstick or
cast iron skillet. Reheating in the microwave can lead to rubbery eggs.

INGREDIENTS
4 medium yellow potatoes, washed

and diced

2 bell peppers (any color you like!),

seeded & chopped

1 medium onion, chopped

2 carrots, chopped

1 tbsp olive oil

1 tsp paprika

1 tsp sea salt

1 tsp dried thyme

1/4 tsp garlic powder

4 strips uncured, low-sodium, center

cut bacon, sliced into 2-inch pieces

4 large pastured eggs

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BREAKFAST RECIPES
SHEET PAN EGGS & HASH DIRECTIONS
º º
1. Preheat the oven to 425 F/220 C. Line a baking sheet with parchment paper.

2. Place the potatoes, peppers, onion, and carrots in a large mixing bowl. Stir in

olive oil and toss well to coat. Sprinkle the paprika, salt, thyme, and garlic

powder over the vegetables and stir again to incorporate.

3. Pour the vegetables onto the prepared baking sheet. Add the bacon slices over

the top.

4. Place the pan in the oven and roast for about 30 minutes, stirring once midway

through.

5. Remove from the oven and carefully drain the bacon fat (set it aside to cool

before discarding).

6. Make 4 “wells” in the vegetable mixture and add an egg into each one. Place

the pan back in the oven and bake for another 8 or so minutes until each egg is

cooked through.

7. Eat immediately or spoon into separate meal prep containers.

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BREAKFAST RECIPES
EGG IN A MUG
*Makes 1 serving (Veg)

This is the fastest and easiest high-protein

breakfast ever. Turn it into a whole meal by

adding an apple.

TIP: If you have leftover cooked veggies or quinoa,

try adding 1-2 tablespoons to the mixture.

INGREDIENTS
2 eggs

1-2 tbsp salsa

1-2 tbsp goat cheese crumbles.

DIRECTIONS
1. Whisk together two pastured eggs in a mug. Stir in the salsa and cheese.

2. Microwave for 75-90 seconds, let sit for a minute, and eat!

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BREAKFAST RECIPES
SUGAR COOKIE OVERNIGHT OATMEAL
*Makes 1 serving (PB)

Perfect for busy mornings, you can double, triple, or even quadruple this recipe

and make several portions at once. They’ll keep in the fridge for 3-4 days.

INGREDIENTS
½ cup (115 grams) plain nonfat Greek yogurt
¼ cup (60 ml) oat milk
1 tbsp chia seeds

¼ cup (20 grams) old fashioned rolled oats

1 tsp honey or maple syrup

¼ teaspoon pure vanilla extract

Small pinch sea salt

(optional: dates or a little lemon zest)

½ scoop vanilla protein powder

(optional: 1-2 tbsp toasted pecans)

DIRECTIONS
1. Mix everything except the protein powder and pecans in a mason jar and place

in the refrigerator overnight.

2. Before serving in the morning, stir in the protein powder and nuts. Taste and add

more sweetener if necessary. Enjoy!

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BREAKFAST RECIPES
BREAKFAST BURGER
*Makes 1 serving

Another breakfast that you’ll look forward to!

This one feels decadent. Experiment with your

sausage choices in this: use a plant-based patty

sausage or try extra-lean beef or chicken sausage.

INGREDIENTS
1 plant-based sausage patty or 2 extra-lean breakfast sausages

2 slices Canadian/Shortcut bacon

1 pastured egg

2 thin slices of whole multi-grain (or gluten-free) bread or English muffin

Ketchup and Dijon mustard, to taste

1-2 tomato slices

6-8 baby spinach leaves

DIRECTIONS
1. Spray a non-stick skillet with cooking spray and heat over medium-high heat.

2. Cook sausage and bacon, turning occasionally, for 3–4 minutes or until the bacon

is crisp and the sausage is fully cooked through. Remove from the skillet and

place on a plate, covering to keep warm.

3. If necessary, add more spray to the skillet and add the egg, cooking until desired

doneness.

4. Toast bread or English muffin. Add ketchup and mustard, if desired, and top the

base with tomato and spinach before adding the sausage, bacon, and egg.

Place on the topper and enjoy!

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BREAKFAST RECIPES
BERRY-LICIOUS YOGURT PARFAIT
*Makes 1 serving (MP, Veg)

Try using different fruits (fresh or frozen) in these for variety – strawberries,

raspberries, blueberries, pineapple, etc. Be sure to use low-sugar preserves.

You can make these parfaits just before it’s time to eat – or double (or

quadruple) the amounts and whip up a batch in meal prep containers ahead

of time. They will keep for 3-4 days in the refrigerator. Wait till just before

serving to add the drizzle of honey or maple syrup.

INGREDIENTS
½ cup berries (fresh, or if using frozen make sure
they are thawed)

1 tbsp no-sugar-added preserves (blueberry or

other fruit)

1 tbsp hemp hearts

3 tbsp low-sugar granola

1 cup nonfat plain Greek yogurt (optional)

Drizzle of additional preserves, honey or maple syrup

DIRECTIONS
1. Place the berries in a small bowl. Mix in the preserves. Set aside.

2. In another small bowl, mix together the granola with the hemp hearts. Set aside.

3. Layer your parfait: Start by spreading the berry mixture on the bottom of your

bowl, then the yogurt, and top with the granola.

4. Store covered in the fridge.

5. Just before it’s time to eat, drizzle with extra preserves, honey, or maple syrup.

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BREAKFAST RECIPES
FRITTATA TWO WAYS
*Makes 4-6 servings (PB, MP, Veg)

We’ve got a treat for you – a frittata that you can make with eggs or, if you

want to go plant-based, fully vegan!

It’s your choice: use eggs or the tofu mixture in the recipe.

Don’t limit yourself to the veggies we’ve included here. Frittatas are a fantastic

way to use leftovers.

VEGAN MIXTURE CONVENTIONAL FRITTATA

1 package (16 oz or 450 grams) 6-8 large pastured eggs

organic silken tofu, drained ½ cup (50 grams) goat cheese, crumbled
¼ cup (60 ml) unsweetened Salt and pepper to taste

non-dairy milk

2 tsp arrowroot or tapioca flour

3 tbsp nutritional yeast

1 tsp mustard

½ tsp garlic powder

½ tsp sea salt
⅛ tsp pepper

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BREAKFAST RECIPES
FOR THE FRITTATA FILLING
1 tbsp olive oil

2 medium potatoes, diced

1 small onion, diced

1 bell pepper, diced

1 carrot, finely chopped

2 cloves garlic, minced

Handful grape or cherry tomatoes, quartered

Handful of baby spinach leaves

Sea salt and pepper, to taste

DIRECTIONS
º º
1. Preheat the oven to 375 F/170 C.

2. For the vegan frittata: Place all the base ingredients in a high-speed blender

or food processor and blend until smooth. Set aside.

3. For the conventional frittata: Whisk the eggs, and then stir in the cheese, salt,

and pepper. Set aside.

4. In an oven-proof skillet over medium heat, heat the oil. Add the potatoes and

onion and saute for about 5 minutes before adding the diced pepper and

carrot.

5. Continue to cook until soft, and add the garlic and tomatoes, cooking for

another 2-3 minutes. Stir in the baby spinach and season with salt and pepper

to taste.

6. Add your egg or tofu mixture to the veggies and place the pan in the oven.

7. Bake the egg frittata for about 20 minutes, until it is golden and the eggs start

to pull from the sides of the pan.

8. The vegan version will bake in about 35 minutes, until golden brown. Let sit for

about 10 minutes before cutting.

9. This will keep in the refrigerator for 3-4 days.

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A Healthy Lifestyle
YOU CAN LIVE WITH
The fact is, what you eat affects how you feel – starting from the

moment you open your eyes in the morning!

When you start your day with a healthy breakfast, it sets you

up to WIN THE DAY!

We hope you absolutely love these recipes.

As a coach, I specialize in helping my clients find

simple solutions that make it easier to maintain a

healthy lifestyle.

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29 Protein-Packed Breakfast Recipe Guide