A Week Of Breakfasts | High Protein, Low Calorie Meals
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Recipes in this Video
5 recipes
vegetarian
The Vegetarian Breakfast Sandwich is a popular American morning meal that caters to those seeking a meat-free option. It reflects the growing trend towards plant-based diets, offering a hearty and satisfying start to the day. Variations abound, with different cheeses, vegetables, and spreads, making it a versatile choice for breakfast lovers.
Ingredients
- ●bread
- ●eggs
- ●avocado
- ●spinach
- ●tomato
- ●cheese
- ●olive oil
- ●salt
- ●black pepper
Instructions
- 1Toast the bread until golden brown.
- 2Heat olive oil in a skillet over medium heat.
- 3Crack the eggs into the skillet and cook until the whites are set, about 3-4 minutes.
- 4Season the eggs with salt and black pepper to taste.
- 5Remove the eggs and set aside.
- 6In the same skillet, sauté spinach until wilted, about 2 minutes.
- 7Slice the avocado and tomato while the spinach cooks.
- 8Assemble the sandwich: layer spinach, egg, avocado, and tomato on one slice of bread.
- 9Top with cheese and the second slice of bread.
- 10Optionally, grill the sandwich on both sides until the cheese melts, about 2-3 minutes per side.
Ingredient Alternatives
cheese
Healthier: nutritional yeast
Cheaper: processed cheese
Nutritional yeast adds a cheesy flavor with fewer calories.
eggs
Healthier: tofu
Cheaper: egg substitute
Tofu provides a similar texture with lower cholesterol.
avocado
Healthier: mashed peas
Cheaper: sliced cucumbers
Mashed peas offer creaminess with less cost.
bread
Healthier: whole grain bread
Cheaper: white bread
Whole grain provides more fiber and nutrients.
Techniques
toastingsautéinglayering
Equipment
skillettoasterspatulaknifecutting board
🌶️🌶️🌶️Loweggsmilk
Ingredients
- ●1 cup rolled oats
- ●2 cups almond milk
- ●1/4 cup dark chocolate chips
- ●1/4 cup salted caramel sauce
- ●1/4 cup maple syrup
- ●1 tsp vanilla extract
- ●1/2 tsp baking powder
- ●1/4 tsp salt
- ●1/4 cup chopped nuts (optional)
Instructions
- 1Preheat your oven to 350°F (175°C).
- 2In a mixing bowl, combine the rolled oats, almond milk, maple syrup, vanilla extract, baking powder, and salt. Stir until well combined.
- 3Fold in the dark chocolate chips and chopped nuts if using.
- 4Pour half of the oat mixture into a greased baking dish.
- 5Drizzle half of the salted caramel sauce over the oat mixture.
- 6Pour the remaining oat mixture on top and drizzle the rest of the salted caramel sauce over it.
- 7Use a knife to swirl the caramel into the mixture gently.
- 8Bake in the preheated oven for 25-30 minutes, or until the oats are set and the top is golden brown.
- 9Remove from the oven and let it cool for a few minutes before serving.
- 10Serve warm, optionally topped with extra salted caramel and chocolate chips.
Equipment
mixing bowlbaking dishovenspatula
Ingredients
- ●4 large eggs
- ●1/4 cup milk
- ●1/2 cup shredded cheese (cheddar or mozzarella)
- ●1/2 cup diced vegetables (bell peppers, onions, spinach)
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●2 everything bagels
- ●1 tbsp olive oil
Instructions
- 1Preheat the oven to 375°F (190°C).
- 2In a mixing bowl, whisk together the eggs, milk, salt, and black pepper until well combined.
- 3Stir in the shredded cheese and diced vegetables into the egg mixture.
- 4Heat the olive oil in a skillet over medium heat. Pour the egg mixture into the skillet and cook for about 3-4 minutes until the edges start to set.
- 5Transfer the skillet to the preheated oven and bake for 10-12 minutes, or until the frittata is fully set and slightly golden on top.
- 6While the frittata is baking, slice the bagels in half and toast them until golden brown.
- 7Once the frittata is done, remove it from the oven and let it cool for a few minutes.
- 8Cut the frittata into quarters and place a quarter on each bagel half.
- 9Serve immediately, optionally garnished with fresh herbs or hot sauce.
Equipment
mixing bowlskilletoventoaster
Ingredients
- ●1 cup rolled oats
- ●1/2 cup cottage cheese
- ●4 large eggs
- ●1 ripe banana
- ●1 tsp baking powder
- ●1/2 tsp vanilla extract
- ●1/4 tsp salt
- ●1/2 tsp cinnamon (optional)
- ●cooking spray or oil for the pan
Instructions
- 1In a blender, combine the rolled oats, cottage cheese, eggs, banana, baking powder, vanilla extract, salt, and cinnamon (if using). Blend until smooth and well combined.
- 2Preheat a non-stick skillet or griddle over medium heat and lightly grease with cooking spray or oil.
- 3Pour about 1/4 cup of the pancake batter onto the skillet for each pancake.
- 4Cook for 2-3 minutes or until bubbles form on the surface and the edges look set.
- 5Flip the pancake and cook for an additional 2-3 minutes until golden brown and cooked through.
- 6Repeat with the remaining batter, greasing the skillet as needed.
- 7Serve warm with your choice of toppings such as fresh fruit, yogurt, or maple syrup.
Equipment
blendernon-stick skilletspatulameasuring cupsmeasuring spoons
Ingredients
- ●4 slices whole grain bread
- ●2 large eggs
- ●1/2 cup milk (dairy or non-dairy)
- ●1 tsp vanilla extract
- ●1/2 tsp cinnamon
- ●1/4 tsp nutmeg
- ●1 tbsp maple syrup (optional)
- ●1/2 cup fresh berries (for topping)
- ●1 tbsp butter or oil (for cooking)
Instructions
- 1In a mixing bowl, whisk together the eggs, milk, vanilla extract, cinnamon, nutmeg, and maple syrup until well combined.
- 2Heat a skillet or griddle over medium heat and add butter or oil to coat the surface.
- 3Dip each slice of bread into the egg mixture, ensuring both sides are well coated.
- 4Place the coated bread slices onto the hot skillet and cook for 2-3 minutes on each side, or until golden brown.
- 5Remove the French toast from the skillet and keep warm while you cook the remaining slices.
- 6Serve the French toast topped with fresh berries and a drizzle of maple syrup if desired.
Equipment
mixing bowlwhiskskillet or griddlespatula
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