🍳 Breakfast Quick Reference Guide

Build Your Breakfast

Category Options
MAIN BASES Oatmeal • Egg White Scramble • Quinoa Bowl • Smoothie Bowl • Rice Cakes
PROTEIN ADD-ONS Egg Whites (boiled/scrambled) • Turkey Sausage • Grilled Chicken • Black Beans
CARB BOOSTERS Sweet Potato Cubes • Quinoa • Rice Cakes
TOPPINGS & SIDES Fresh Fruit • Sautéed Apples • Avocado • Nuts/Seeds • Nut Butter • Salsa • Granola • Veggies
DAIRY (non-fat, small amounts) 0% Yogurt

⏰ Weekend Batch Prep

Quick Combo Ideas (15-20 min)

Classic Oatmeal Oatmeal + sautéed apples + walnuts
Hearty Scramble Egg white scramble + veggies + black beans/salsa + rice cake on side
Power Bowl Quinoa bowl + egg whites + avocado + roasted sweet potato
Quick Toast Alternative Rice cakes + mashed avocado + sliced egg whites + tomatoes
Smoothie Boost Smoothie bowl + granola + fresh fruit
Sweet & Protein Sautéed apples + almond butter + side of egg whites
Veggie-Loaded Sweet potato cubes + egg white scramble + spinach
Quinoa Fried "Rice" Quinoa + egg whites + peas/carrots + green onions
Yogurt Parfait 0% yogurt + granola + fresh berries

Time-Saving Tips