Three Better Breakfasts: Protein Pancakes, Mini Egg Muffins and the Perfect Smoothie

Breakfast tends to be an afterthought for a lot of folks and heavy on carbs and low in protein and healthy fats. Bagels, bars and greasy breakfast burritos are convenient, but they aren't necessarily what you need to fuel your day and reach your fitness goals. So consider doing a couple of minutes of meal prep and set yourself up for success with three of my favorite healthy, tasty and easy breakfasts that you can eat at home or take on the go.

The Perfect Smoothie

Checkout this video I made with nutritional expert and author Manuel Villacorta, M.S. and R.D. Manuel explains the importance of including some healthy fats along with protein and micronutrient rich veggies and fruits in your smoothie. Following is my "go to" smoothie recipe of choice that takes about 90s to throw together on the way out the door. This is a great option for breakfast/pre-workout or for lunch, dinner or a snack. 

Throw the ingredients below in a decent blender for about 30s:

  • 2-4 scoops protein (any will do but I like Bio Chem Whey Vanilla which you can get at Whole Foods)
  • 1 scoop Amazing Grass Green Superfood (also available at Whole Foods)
  • 1 small banana (optional, or half a banana)
  • 2 handfuls (cups) of baby spinach
  • 8-16 oz water
  • 1 tablespoon flax seeds, chia seeds or hemp seeds

Mini Egg Muffins

We all know by now, I hope, that Eggs Are Not the Enemy. And we don't have to wait until Sunday brunch to have them. They can be pre-prepped for the day or week and stay fresh in the fridge or on the go. I LOVE, LOVE, LOVE Allison Tibbs' Mini Egg Muffin recipe. These can be customized with whatever ingredients you like and are so easy. I like to include some avocado with mine for some extra healthy fat. If you don't want to make a whole batch, here and here are a few ways I like to do single serving eggs on the go.

If I'm eating breakfast before a big lifting workout I will be sure to include avocado or other healthy fat. If I'm eating after fasted cardio in the morning I will skip the fat. For more info on nutrient timing checkout this link

Protein Pancakes

These are a special treat at our house that we typically enjoy cooking on Sundays and having the leftovers for the week ahead. In a big bowl mix three ripe bananas, 6 eggs, 1/3 cup coconut flour, ~3 scoops of your favorite protein powder (as I mentioned above I like Bio Chem Whey Vanilla), 1 tsp of all spice or cinnamon and (optional) 3/4 cup crushed walnuts and mush it all up good.

Heat on a skillet flipping once. Don't fret if they break a little or don't look perfect, they will still be delicious. This should be enough batter for about 12 pancakes. Typically ~four is a good serving size. Just keep the leftovers in the fridge in plastic bags or covered with plastic wrap and they are a great treat during the week. I usually eat the leftovers cold as snacks or dessert. 

They are so simple and delicious that they really don't need any extras like syrup or butter. I do like to spread some greek yogurt on mine from time to time to add some additional protein, but that's optional as are the walnuts.