Breakfast Recipes
By getting off to a good start, nutritionally, it will be easier to eat well throughout the entire day. An imbalanced diet (too high in refined sugars and low in protein) will start the dietary rollercoaster ride that you may be all too familiar with. Try adding these breakfasts to your eating plan and you will be on your way to success!
Ideally, breakfast should be one of your biggest meals of the day and supper smaller. You require more calories at the beginning of the day as you will be using them over the next several hours. At dinner, your body will be preparing for sleep and shutting down the hours following that meal. So, it makes sense! Don’t skimp on the first meal(s) of the day.
Quick Pancake
1/2 cups egg whites
1 whole egg
1/3 cup dry quick oatmeal (flavoured or plain)
Splash of milk
1/3 cup frozen mixed berries
Cinnamon
Dash of Splenda
Wisk ingredients together. Let sit a few minutes. Spray frying pan with PAM nonstick spray. Heat pan over medium heat. Pour mixture into frying pan. Cook covered over medium heat until cooked throughout (5-10 minutes). Flip and cook for anther 2-3 minutes.
Serve with ED Smith No Sugar Added Syrup if you are using flavoured instant oatmeal. You can use real syrup of you are using plain oatmeal.
Healthy Pancakes
250 ml (1 cup) cottage cheese
250 ml (1 cup) dry oatmeal (or other flakes – barley, buckwheat, spelt…)
5-6 egg whites
1 egg
Dash cinnamon
1 tbsp ground flax meal
1 tsp ground raw sugar can (looks like brown sugar)
Blend ingredients in blender until the consistency of pancake batter. If too runny, add equal amounts cottage cheese and oatmeal. If too thick, add more egg whites. Cook on a skillet like you would pancakes. Do not flip over until bubbles start to appear all over top of pancake. Top with fresh berries or frozen (thawed in microwave), yogurt and/or maple syrup.
Sunrise Smoothy
3/4 cup milk (cow’s, goat’s, soy, almond or rice)
1/4 cup orange juice (or other 100% juice you like)
1/4 cup plain yogurt
1/2 banana
Some frozen berries (about 6 med sized strawberries)
1/2 vanilla protein powder
1 tsp flax oil or 1 tbsp ground flax meal
Blend in a blender until smooth. Drink immediately.
Power Smoothy
1/2 cup almond milk
1/2 cup water
1 whole egg & 2 egg whites
1/2 banana & 6 frozen berries
1 Silouette yogurt
1 scoop protein powder
1 tsp Udo’s Choice Oil
This recipe is for someone who is actively trying to get lean and following a stricter diet. Notice that the milk has been omitted and the eggs have been added in. This receipe is specifically designed for those who are eating every 2-3 hours.
Veggie Frittata
4 egg whites
1 whole egg
Chopped Spinach
Chopped Red pepper
Chopped Green onion
Small amount of fat free cheddar cheese, shredded
Herbal Salt and ground pepper
Whisk eggs, stir in veggies (you can use any veggies of your liking), but make sure to include spinach. Pour into a sprayed frying pan, cook covered over med heat until cooked through. Top with shredded cheese and cook another 1-2 minutes.
Cereal Done Right
1/4 cup All Bran or Bran Buds
1/4 cut Go Lean
1/4 cup Go Lean Crunch!
Low fat milk
1 scoop protein powder (blended)
Or a side of 3 egg whites served any style (if you do not want to do protein powder)
1 serving fresh fruit
2 fish oil capsules
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Ontario CANADA
krista@definingedge.ca
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Arizona USA
kate@definingedge.ca
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Where you can find the Defining Edge team or athletes
- Janary 2010 - Strength & Beauty "Next Level" (Milton, ON)
- January 2010 - Ontario Powerlifting Provincials (St. Catharines, ON)
- March 2010 - Arnold Amateur Bodybuilding Championship (Columbus, OH)
- April 2010 - Canadian Powerlifting Nationals (Quebec City, QU)
- April 2010 - CFBB Canadian Natural Physique Championships (Laval, QU)