HEADS UP! I am probably going to tell you something you already know, but that (if you’re like me) you also probably forget about sometimes.
Consider this your reminder!
Did you know that 90% of us don’t get enough vegetables every day?
90%! Pretty shocking, right?
According to the USDA, most of us need between 2 and 4 cups a day (less if you are smaller and/or less active, and more if you are bigger and/or more active).
But the truth is, most people don’t sit down to eat a big bowl of veggies every day.
This is why sneaking veggies into your meals (including BREAKFAST) is such a great idea! It’s a pain- and bother-free way to get more of them into your diet.
I have some ideas to get you going.
6 Easy Ways to Add Veggies to Your Breakfast
- Stir spinach or any other green into your eggs – or blend them into a smoothie
- Shred zucchini or carrots into overnight oats or chia pudding – or stir them into your oats while they cook (surprisingly yum!)
- Make a big batch of veggie hash (basically saute a bunch of veggies together) ahead of time, and when it’s time to eat, heat it up and add a poached egg or browned tofu on top.
- Add cauliflower or beets to a smoothie.
- Top your avocado toast with some salsa (yes, salsa counts!).
- Make a grain bowl with leftover quinoa or rice and stir in some spinach and goat cheese while you heat it up. This will keep you feeling full for hours!
Your assignment: Sneak some veggies into your breakfast a couple of days this week.
Post a photo of YOUR veggie breakfast over in the Facebook group! 🙂 I’d love to see it. Here’s the link: Wendy Fitness
You don’t have to overhaul your entire lifestyle to feel healthier and more energized fast.
It really IS about making small changes over time that you can actually live with!
Stay tuned .. in a few days I’ll have more info about the Spring Cleaning Challenge. It has some DELISH recipes!
If you’re looking for more healthy breakfast options, be sure to check out my ebook, Protein-Packed Breakfast Recipes! You can get it by clicking this link.
Quick Question: Did you eat breakfast this morning?
Of all the meals we eat, breakfast gets the least respect.
Here’s what I’m talking about:
- Breakfast is the most skipped meal. As many as 25% of us skip it every day!
- It’s often an afterthought – or even a problem! Because …
- When we do eat it, we want something that’s fast and requires no/little effort.
- And it’s even better if we can eat (or drink) our breakfast on the run.
The fact is, there are a LOT of studies investigating whether we even need to eat breakfast in the first place.
However, many of those studies have linked eating breakfast to being healthier.
People who eat breakfast tend to have:
- Lower levels of LDL (“bad”) cholesterol,
- Less risk of getting diabetes, heart disease, or being overweight.
- Better memory and concentration.
But the fact is, researchers don’t know whether all of that is caused by eating breakfast – or whether people who eat breakfast tend to have healthier habits.
Either way, that’s a solid enough reason to eat breakfast! It sets the tone for your entire day.
Remember: It’s the small things that we do every day that add up to big results.
What did YOU have for breakfast this morning!?
My no-fail breakfast choice is LEFTOVERS – from dinner the night before!
I know that might sound weird but during my old contest prep days, I learned that eating a square meal for breakfast kept me feeling fuller longer, gave me plenty of energy, AND helped me avoid cravings later.
Need some new and delicious ideas for breakfast? I thought you might! 🙂
I just released a BRAND NEW recipe book (free!) – The Protein-Packed Breakfasts Recipe Guide. Get your copy here:
Protein-Packed Breakfast Recipes
Make it a great day,
PS: I’m SUPER EXCITED to announce that the Spring Cleaning Challenge is ON! This 4-week transformation challenge will help you FOCUS on cleaning up your diet so that you feel energized, fit, and generally amazing as we head into summer. Yay! I’ll have details about dates, etc. very soon.
There’s only one problem with this Pumpkin Pie Bar recipe.
It’s too delicious.
Seriously, I always end up having to give these bars away or else I’ll keep snacking on them!
I first started making these bars about 10 years ago and they still make me as happy as ever! I’ve tweaked the recipe over the years – it’s forgiving, especially the base recipe. (NOTE: You likely will not have good luck substituting non-dairy milk in the filling.)
Since I enjoy a “oat-ier” base because of its heartier/nuttier taste, I make my own oat flour. Feel free to experiment with other flours – just remember: nut flours require less butter since they come preloaded with healthy fats.
Pumpkin doesn’t always get the respect it deserves. It’s very nutrient dense (it has a lot of nutrition in it for its caloric load) and yet it can still taste like a treat.
Keep these stored in the fridge until you’re ready to enjoy!
Pumpkin Pie Bars
1/2 cup oats
1/2 cup oat flour (I grind oatmeal in my high-speed blender)
1/2 cup flour (experiment with your favorites)
1/2 cup brown sugar
1/3 to 1/2 cup cold grass-fed butter, cut into small cubes
2 cups organic skim milk
3 tsp pumpkin pie spice
1/2 tsp salt
1 15-oz can real pumpkin puree
5 scoops (equal to 125 g) vanilla protein powder (OWYN or Sun Warrior are my go-to brands)
3 large organic omega 3 eggs
Coconut sugar, to taste (optional)
Preheat oven to 350. Combine first three base ingredients in bowl or stand mixer. Add the cubed butter to the other ingredients, squeezing the butter into the other ingredients to form a coarse breadcrumb-like texture. Press into a 9×13 baking pan, and bake for 12 minutes.
While that’s cooking, bring milk and spices to a boil in a saucepan. As soon as it boils, transfer to a large mixing bowl. Stir in the pumpkin first, then the protein powder, and, finally, the eggs. If using the coconut sugar, add here.
When base is ready, remove it from the oven and pour the pumpkin filling mixture on top. Place back in the oven and bake for 20 minutes or until the filling as set (it might jiggle a little in the middle, but is somewhat firm to the touch). Cool, cut into 8 pieces and store in the fridge or freezer.
Per serving: 313 calories, 10 grams fat, 4 grams fiber, 34 grams carbs, 23 grams protein.
Back in 2010 when I first published this recipe (which I’ve since updated), this was one of my favorite mini meals.
And why wouldn’t it be? It contains chocolate AND peanut butter. What could be better? It’s also filled with protein, fiber, antioxidants, and contains very little fat.
Yes, I know we are rethinking our whole relationship with fat, but it’s energy dense (high in calories) and when you’re watching your macros, that can play a role in your food decisions.
Back when I competed more regularly, this was one of my go-to breakfast meals. It powered me through my mornings and kept me feeling full till noon.
No-Bake Cookie Oatmeal
1/2 cup gluten-free old-fashioned oatmeal, dry
2 tablespoons PB2 (powdered peanut butter) (if you don’t have this, use 1 tablespoon “real” natural peanut butter)
1 tablespoon cocoa powder (the kind you bake with)
1/2 scoop chocolate protein powder (I use Sun Warrior)
Cook the oatmeal in 1 cup of water, as per package directions. Place oatmeal in a bowl and add dry ingredients, mixing well. If it’s not sweet enough for you (it is for me), add some stevia. Voila! Done! Delicious.
To make this richer, you can make the oatmeal using coconut or almond milk.
260 calories, 7 fat grams, 8 grams fiber, 36 grams carbohydrates, 23 protein grams.
With 1 tablespoon “real” peanut butter if you don’t have access to PB2:
313 calories, 13 fat grams, 7 grams fiber, 33 grams carbs, 21 protein grams
I love recipes that don’t have to be EXACT. This one doesn’t — and it’s a good guilt-free way to indulge in a dish that’s usually not so healthy for us: Pizza!
I started making this back in 2011 after seeing it in an issue of Oxygen magazine, but have revised it over the years. Feel free to play around with the toppings (the last 7 ingredients).
You can add a Mexican flare with salsa, mix up the veggies, try different cheese — your choice!
Makes 1 serving
Oatmeal Turkey Pizza Crust
1/2 cup gluten-free oats
1/2 tsp baking powder
1/4 tsp ground flaxseed
2 oz extra-lean ground turkey
1 cup chopped baby spinach
1/4 cup unsalted tomato paste
1/4 cup 1% cottage cheese
2 tbsp red onion, chopped
2 tbsp red bell pepper, chopped
1 roma tomato, sliced
1/4 cup sliced mushrooms
- Preheat oven to 350 degrees.
- In a bowl, mix together first 4 ingredients. Flatten this oatmeal crust into a disc shape on a baking sheet. Bake for 5 minutes, flip over and bake for another 5.
- In a mixing bowl, combine remaining ingredients. Spread out on top of the oatmeal cake.
- Bake until cheese melts. Sprinkle with fresh parmesan (optional) when it comes out of the oven
I’m going to let you in on a little secret. Sometimes I sneak some not-that-“clean” food into my healthy-ish meals.
Because sometimes a gal just has to eat something that tastes like cheesecake but that doesn’t blow her macros through the roof. Am I right?
This Banana Cheesecake Protein Smoothie is a case in point. The sugar-free, fat-free cheesecake pudding mix in this recipe makes this smoothie thick, luscious and decadent … and that’s not a bad thing, in my book.
Try it! This was originally posted in 2011, but I updated it to make it even “cleaner” … except for the instant pudding mix. 🙂
Banana Cheesecake Protein Smoothie
1 scoop vanilla protein powder (I use Sun Warrior brand)
1 tbsp sugar-free fat-free cheesecake pudding mix
1 cup coconut milk
1 medium frozen, sliced banana
small amount of water (if needed)
Place first four items in a high-speed blender and mix well. Add a little water if it’s too thick. Drink. Yum!