Breakfast/Snack: Whole Wheat Cinnamon Toast

I actively avoid over-consuming grains, so I try to only eat them once or twice a day. When I do eat bread or pasta I usually opt for the whole-grain choice, and always pair it with a good amount of protein. When I start my morning with a slice or two of toast and some chicken apple sausage or eggs, I feel nourished for several hours before needing a mid-morning snack.

Here’s a fun spin on the typical sliced-loaf, buttered toast! It might even become my new standard. Whether you’re preparing this for breakfast or a snack, remember to pair this with protein!

Ingredients

• 1-2 slices whole wheat French bread (or bread of your choice, or make your own!)
• 1-3 Tbs. butter
• A few shakes of cinnamon
• Optional: 1-2 tsp. honey

Directions

1. Toast the bread to whatever crunchiness you prefer.
2. Spread the butter on top and let melt.
3. If using honey, drizzle/spread it on once the butter is melted.
4. Sprinkle cinnamon on top, enough to lightly coat the surface of your toast

Snack: Deviled Eggs

I don’t eat mayonnaise very often, but when I do… I eat deviled eggs or tuna salad!

One large egg has 6g of protein and 5g of fat*. It’s a great little pick-me-up snack if you want to avoid carbs. When I make deviled eggs for myself, I usually cook 2 eggs (which makes 4 halves).

Ingredients

• 2 eggs
• 1 Tbs. mayonnaise
• 1/2 tsp mustard (optional)
• pepper and/or garlic powder to taste
• a dash of paprika for garnish, if desired

Directions

1. Place eggs in a small pot. Fill pot with cold water until eggs are just covered. Cook on medium-high heat. Once a boil is reached, cook an additional 5 minutes.
2. Remove eggs from hot water and let cool in a bowl of cold water (this prevents the egg from continuing to cook). Once cool to the touch, crack and peel the eggs, then rinse with water to remove small shell pieces.
3. Cut eggs in half length-wise (across the longest part of the egg). Carefully remove the yolk from each half and place the yolks in a small bowl. Lay the egg whites on a small plate.
4. Add the mayonnaise (and optional mustard) to the bowl and mash the yolks and mayonnaise together until creamy. Taste the mixture, and add more mayonnaise (or mustard) if desired. Add pepper and/or garlic powder to taste. [Note: I usually don’t add salt as the mayonnaise has enough salt on its own.]
5. Spoon the yolk mixture back onto the waiting egg whites, or use this cool trick: cut a small hole in the bottom corner of a small ziploc baggie. Spoon the yolk mixture into this corner and squeeze it out of the hole, onto the waiting egg whites.
6. Garnish with pepper or paprika if desired,

*Source

Snack: Steamed Broccoli with Cheese

1 cup of broccoli contains 3g of protein and 135% of your daily dose of Vitamin C.* Vitamin C is important for anxiety relief because it reduces cortisol and helps stressed cells repair themselves. Top off your steamed broccoli with some grated cheese for extra protein and flavor.

*Source

Breakfast: Soft-boiled egg & microgreens on toast

My dear friend Deb introduced me to this hearty breakfast. It’s simple and takes less than 15 minutes to make. The mix of whole grains and protein keeps me going for several hours (I eat two of these). The microgreens add crispiness and vitamins!

Ingredients

• 1 egg
• 1 slice of bread
• butter for toast, if desired
• microgreens (or sprouts, spinach)
• salt & pepper to taste

Preparation

1. To soft boil the egg, place the egg in a small pot and cover it completely with cold water. Place the pot on a burner with medium-high heat. Once boiling, let boil 1-3 additional minutes depending on how runny/firm you like the yolk. Remove from water & set aside to cool.
2. Toast the piece of bread, and butter it if desired.
3. Crack and peel the egg. Place egg on top of the toast. Slice the egg into rough chunks and spread on the toast. Add salt and pepper to taste.
4. Place a small amount of microgreens (or sprouts, spinach) on top of the egg, just enough to lightly cover the surface.