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Food & Nutrition

Cooking with Colleen Elizabeth: Breakfast

It’s true what they say, breakfast is the most important meal of the day and should be filled with nutrients and protein to fuel your body. Keeping in shape means you do have to eat right; there is no way about getting around that fact. If you work out for hours and still eat greasy, processed, high in fat or sugar foods you won’t get the results you want. Simply put, eating right the first thing every day is a must for every Fitness Gurl!

I used to eat a lot of cereals high in sugars or doughnuts/muffins that would fill me up but would give me a sugar crash shortly after. Now I’ve switched over to higher protein meals along side fruits and veggies that will give me plenty of energy until lunch or midday snack. I’ve always liked to cook so it was more about buying the right foods so I could cook for myself. Learning to cook instead of always ordering out is highly recommended because you know exactly what you are putting into your body. This might be difficult for people on the go, but by investing some extra time in the morning to make a healthy and balanced breakfast for yourself can easily take off inches and weight. The key is to keep at it along with moderate physical activity everyday.


That being said, here are some of my favorite recipes for quick and easy breakfast meals. Not only do they require a few simple ingredients but they are tasty (and good for you of course!).

Spinach Ham and Cheese Omelet
1 egg and 2 egg whites
1 teaspoon Extra Virgin olive oil
1/4 cup of spinach leaves chopped
1 ounce of ham chopped (handful)
1 tablespoon of Swiss cheese shredded or whatever type you prefer
In a skillet warm the oil over medium heat and add the spinach and ham. Be careful not to over cook the spinach so that it wilts but cook for approximately 2-3 minutes. In a small bowl whisk the egg and two eggs whites until combined. Pour the eggs over the cooked spinach and ham and wait until skillet side is cooked for about 3 minutes. Then flip and cook other side. Sprinkle cheese in center of eggs and fold omelet. Enjoy!

Pistachio and Cranberry Oatmeal:
1/2 cup water or 1% milk
1 cup of oats
2 tablespoons maple syrup
1 tablespoon pistachios
2 tablespoons dried cranberries
In a small pot bring water/milk to boil on high heat. Add oats and simmer until tender which is usually 5 minutes or so. Scoop oats into a small bowl and drizzle maple syrup over and mix. Top with pistachios and cranberries to have a hearty breakfast that is naturally sweet but also delicious! For an added dollop of protein, top off with 2 tablespoons of peanut butter.


Avocado and Egg Early Risers:
1 ripe avocado
2 eggs
Pinch of salt and pepper
Preheat oven to 350 degrees. Halve avocado and remove pit. Place avocados on baking dish. Crack an egg into each avocado were the pit would be and sprinkle salt and pepper. Place in oven and cook for 10 minutes until whites are no longer runny. You can also top with a teaspoon of hot sauce or Siracha if you want them to be a little spicy. These are super high in protein and good fats.

Lemon Zest Protein Pancakes with Berries Pancakes:
2 scoops vanilla protein powder
3 egg whites
1/2 cup Greek plain yogurt
1/4 cup water
1/4 teaspoon lemon zest
1 teaspoon lemon juice
1/2 cup blueberries
1 tablespoon honey
1/2 cup of blueberries or raspberries
Place all ingredients of pancakes mix into blender except for the blueberries and mix on low setting until smooth. Pour mixture into mixing bowl and gently fold in blueberries. Heat griddle or frying pan on medium heat and spray with non stick cooking spray. Pour 1/3 cups of mixture onto pan for pancakes and cook 2-4 minutes until the bottom turns golden and flip. Cook this side for another 2-4 minutes. Once all of the mix gone top pancakes with honey and berries. This will definitely satisfy your sweet tooth and keep you full, plus high in protein!

Have fun with your cooking and don’t be afraid to try new recipes or change out ingredients to your own specific taste. Remember being fit means being healthy AND eating delicious foods! Cheers and have a great morning!

More About Colleen Elizabeth
IG: @mscolleene
Colleen Elizabeth is a Stance Supplements Athlete \




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