Eat this For Breakfast and Stay Full for Hours

As a busy mom, nana and business owner, I like to front-load my day with high-fiber, high-protein breakfasts to keep me energized and avoid the afternoon slump.

Fiber supports digestion and keeps me full, while protein helps maintain steady energy and focus.

Here are 3 of my favorite high-fiber sweet, savory and make-ahead breakfast recipes that are nutrient-dense and packed with everything your body needs to feel strong and balanced.

Spinach Banana Pancakes

INGREDIENTS:

1/2 cup milk of choice

2 cups old fashioned rolled oats

3 ripe bananas

3 whole eggs

1 large handfuls spinach

1 tbsp ground flaxseed

2 tsp cinnamon

2 scoops protein powder (optional)

DIRECTIONS:

1. Combine all ingredients in a high-powered blender.

2. Blend on high for 2-3 minutes, using a tamper tool to mix as you blend until the batter has a smooth consistency 3

3. If you don’t have a high-powered blender, you may have to stop and stir with a spoon a few times during the blending process.

4. Pour batter into medium, non-stick pan over low-to-medium heat (~1/4 cup of batter per pancake). If not using a non-stick pan, grease or spray with coconut oil.

5. Cook for 1-2 minutes on each side or until pancakes start to bubble on batter-up side. Then flip and cook till they are golden brown (they cook pretty fast)

   
   

   Serve immediately or let cool and save for later.

High Protein Coffee Overnight Oats

Ingredients

• ½ cup plain greek yogurt

• ¾ cup unsweetened almond milk (or milk of choice)

• ½ cup cooled coffee or cold brew

• 1 to 2 tablespoons pure maple syrup, to sweeten to your liking

• 1 teaspoon vanilla extract

• 1 cup rolled oats, gluten free if desired

• 1 scoop (4 tablespoons) protein powder of choice (I used unflavored collagen peptides)

• 1 tablespoon chia seeds

• Optional to make them ‘mocha’ flavored: 2 to 3 teaspoons cacao powder (or sub unsweetened cocoa powder)

• 2 tablespoons mini chocolate chips

  
  

Instructions

• In a medium bowl, add yogurt, milk, coffee (or cold brew), pure maple syrup (see notes below), and vanilla extract. Whisk together until well combined. Stir in oats, protein powder, chia seeds, and cacao powder until well combined. Fold in 1 heaping tablespoon of the mini chocolate chips.

• Cover the bowl with plastic wrap and place in the fridge for 4 hours or overnight. Once ready to serve, divide between two 12 ounce mason jars (or just scoop and serve into bowls as desired.) Serve with an extra dollop of yogurt on top and sprinkle with remaining chocolate chips. These are also delicious with a drizzle or spoonful of almond butter for some healthy fats and extra protein. Serves 2.

Bacon, Egg, and Cheese Breakfast Burritos

Ingredients 

• 8 large eggs

• 1 teaspoon milk

• 1 tablespoon olive oil

• 1 tablespoon minced garlic

• 1 medium red pepper, finely minced

• 1/2 medium red onion, finely minced

• 4 pieces thick-cut bacon, cooked until crispy

• 1 cup shredded cheese

• salt and pepper, to taste

• 4 tortillas

Instructions 

• Whisk 8 eggs in a large bowl and add a splash of milk. Set aside.

• Heat olive oil and garlic in a medium saucepan set over medium/high heat. Sauté for about a minute. Add the red pepper and onion and continue cooking for a 2-3 minutes, or until the onions turn translucent.

• Pour in the eggs and continue cooking for about 3-5 minutes, until the eggs are done.

• Top each tortilla with 1/4 of the egg mixture, 1 piece of cooked bacon, 1/4 cup of shredded cheese, and a sprinkle of salt and pepper.

• Wrap up tightly and enjoy warm, or freeze* for later.

Your coach!