breakfast

Freezer Friendly Breakfast Burritos
September 7, 2020

If the fast food drive through is an appealing breakfast option for busy mornings, you’re going to love this recipe! 

This is a simple breakfast you can make at home to save some money and eat healthier. Just prep these burritos on the weekend in 30 minutes or less to have breakfast all week! There are even ways to customize this recipe to make it fit your health and taste preferences: 

  • Whole wheat or grain-free tortillas instead of white flour tortillas
  • Omega-3 eggs instead of regular eggs
  • Add more vegetables
  • Turkey sausage, ground chicken, ground turkey, ground pork instead of pork sausage
  • Change up the type of cheese 
  • Add beans for an extra fiber and protein boost 

Sometimes when I make this recipe I get carried away with adding extra vegetables, cheese, and eggs that I end up with more filling than what fits 8 tortillas. I recommend at least 8 tortillas, but it never hurts to have a few extras on hand in case you can make more!

 

 

These burritos are ready for the freezer!

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10 High Protein Breakfast Ideas
May 4, 2020

“What should I eat for breakfast?” 

This seems to be one of the most common questions I get as a Registered Dietitian. Most of us know that breakfast cereals are loaded with sugar (even the ones marketed as “good for your cholesterol”) and most pancakes and waffles don’t have enough fiber and protein to keep us satisfied until lunch. 

So what is the perfect equation for a healthy breakfast that keeps you full through the morning? 

High Fiber Carbohydrates + Protein + Fat 

Today’s blog post is going to focus on breakfast ideas that are high in protein because that seems to be the macronutrient that’s hardest to come by in typical breakfast options. Some of these ideas you can easily make the morning of, while some are easy to prep on the weekend and reheat throughout the week.  

Each of the following breakfast options contain at least 20-30 grams of protein which is a good average for most people. If you want to know your exact protein needs for your body and health goals, talk with a Registered Dietitian, like me! 

Let’s get started! 

1. Kodiak cakes (made with milk and egg as directed on the box), topped with PB 

I like the Kodiak cakes mix because it contains protein and whole grains in the mix!

2. Orgain shake, fruit

Orgain is my go-to protein for a quick breakfast on the go!

3. Ezekiel bread topped with ricotta and jam or nuts 

In the above picture I used my 2 Ingredient Chia Jam!

4. Hard boiled eggs, 1 oz cheese, ¼ cup nuts, fruit

I love snack meals for breakfast!

5. Turkey sausage patty, greek yogurt cup, fruit 

I like to make my own turkey sausage seasoned with thyme and sage.

6. Breakfast meatballs, toast with peanut butter, fruit

These breakfast meatballs contain kale, sweet potatoes, and blueberries! Feel free to make any meatballs you like.

7. Plain whole milk greek yogurt, blueberries, peanut butter 

I use Greek yogurt for more protein but regular yogurt works too!

8. Quiche with quinoa crust, fresh berries

The eggs, quinoa and cheese are all sources of protein in this recipe!

9. Homemade breakfast hash with sausage, 1 starchy vegetable, 1-2 nonstarchy vegetables 

Try to find a nitrate-free ground sausage to limit your intake of preservatives.

10. Scrambled eggs with black beans and white cheddar cheese, toast or biscuit  

I served my eggs this day with a sweet potato biscuit topped with jam

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Blog  / Diabetes Nutrition  / Entrees  / General Nutrition

Quiche with Quinoa Crust
March 11, 2019

Time for the ultimate “Clean out the fridge” meal!

The Quiche.

If you have few staple items on hand such as eggs, cheese, milk, butter, and a handful of veggies about to go bad, you can make a quiche.

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30 Breakfast Ideas Besides Cereal
February 11, 2019

Lets face it, there’s a whole aisle of the grocery store devoted to breakfast cereal, but that doesn’t necessarily mean it’s a healthy option for breakfast. I ate cereal for breakfast for many years, but after awhile I realized it just didn’t keep me full until lunch. That’s because most breakfast cereals are full of refined carbs and sugar with minimal protein and healthy fats.

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Blog  / Diabetes Nutrition  / General Nutrition

Nutrition and Gestational Diabetes
October 12, 2018

Welcome back to the Gestational Diabetes series! If you haven’t read part 1 of the series go ahead and CLICK HERE. Part one gives you some foundational knowledge about what gestational diabetes is and where to get started.

 

Now that you’re up to speed on what gestational diabetes is we can get more detailed about to how to manage your blood sugars during your pregnancy with real food!

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Blog

Blueberry Overnight Oats
July 18, 2018

It doesn’t take much time on Pinterest to find hundreds of recipes for overnight oats. If you’ve never heard of them, it’s oatmeal that you prep the night before and the next morning you have a grab-and-go breakfast with no microwave required!  With my recipe, you’ll mix all your dry ingredients to have on hand for whenever you want oatmeal the next day (or immediately if you want hot oatmeal!).

One problem I see a lot with oatmeal recipes is they’re pretty heavy on the carbs with all the oats, honey, yogurt, milk, and fruit and lacking in protein and healthy fats. Protein and fat is really important in the morning for satiety *aka not being hungry in two hours* and minimizing insulin spikes. That’s why my recipe includes healthy fats and protein like hemp seeds, chia seeds, flax seeds, and collagen powder.

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@nutritionwithmegan