Almond Apple Spice Muffins

These high-protein muffins are made with almond flour instead of the higher-glycemic wheat flour. They're perfect for reduced-carbohydrate diets, easy to eat on the go, and will keep you feeling full and energized all morning.


2 cup almond meal

5 scoops vanilla protein powder

4 whole eggs

1 cup apple sauce

1/2 stick butter

1 TBSP cinnamon

1 tsp all spice

1 tsp cloves

How to Prepare: Preheat oven to 350°F. Melt butter in microwave (~30 seconds on low heat). Throughly mix all the ingredients in a bowl. Spray muffin tin with non stick cooking spray or use cup cake liners. Pour mix into muffin tins, make sure not to over fill (~3/4 full); this should make 12 muffins (2 muffin trays). Place one tray in the oven and cook for 12 minutes. Make sure not to overcook as the muffins will become very dry. Once cooked remove from the oven and cook the second muffin tray.

Servings: 6 (2 muffins/serving)

Breakfast Bowl On-the-Go

This simple breakfast is full of hunger-satisfying nutritional components, including the protein from the eggs and turkey ham, fat from the eggs, and fiber from the apple. It's quick to put together and perfect for nibbling as you get ready for work or during your morning commute.


2 oz servings of Lean Turkey Ham (Jenny-O)

3 Hard boiled eggs

1 large apple, sliced

How to Prepare: Place eggs in saucepan big enough to hold them in single layer. Fill with cold water, enough to cover eggs by approximately 1 inch. Heat on high until water begins to boil; once boiling remove from heat and let eggs stand in water for 15 minutes. Remove pour hot water out of saucepan and place under cold running water until the eggs cool. Peel eggs, slice, and place in bowl. While the eggs are cooking, cut the turkey ham in strips and heat on non-stick pan over medium heat until lighly browned. Place in bowl with eggs. Slice apple into strips and place in bowl with turkey ham and eggs.

Servings: 1

Greek Yogurt Parfait

Antioxidants to boost brain function, omega-3 fats for better heart health, and protein for improved weight loss make this easy mix-and-eat breakfast a nutritional all-star.


1 cup fat free Greek yogurt

1/2 cup blueberries

1 tbsp chia seeds

2 tbsp chopped pecans

1 cup sliced strawberries

How to Prepare: Layer ½ cup Greek yogurt, blueberries, chia seeds, remaining Greek yogurt, strawberries, and top with pecans.

Servings: 1

Dr. Mike's Power Shake

This smoothie is a nutritional powerhouse, thanks to its combination of slow- and fast-acting protein, a spectrum of different healthy fats, fiber, and antioxidants. You can whip it up in a blender in less than 5 minutes for more nutrients than most people have all day!


1/3 cup low fat cottage cheese

1 cup blueberries (fresh or frozen)

1 scoop vanilla whey protein powder

2 tbsp flax meal

2 tbsp walnuts, chopped

1 1/2 cups water

3 ice cubes

1 tsp green tea powder

How to Prepare: Combine all ingredients in a blender and blend until smooth. For a thicker shake add less water or more ice cubes.

Servings: 1

EZ-Breakfast Sandwich

Just because egg sandwiches show up on almost every fast food joint's breakfast menu doesn't mean they have to be unhealthy. This simple sandwich contains lean protein, DHA (the omega-3 fat that can help with brain function), carbohydrate-controlled bread, fresh vegetables, and a side a fresh grapes (optional).


2 slice Canadian bacon

1 whole DHA-enriched Eggs

1 whole wheat sandwich thins

1 slice reduced fat cheddar cheese

1 slice tomato

1 slices onion

1/2 cup grapes

How to Prepare: Place a non stick frying pan over medium heat and coat with fat free cooking spray. Once pan is hot crack and add 1 egg cooking over easy (or cook until the yolks are hard if preferred). Add Canadian bacon to the frying pan and heat. While the egg is cooking, toast the whole wheat sandwich thins. When the sandwich thins are toasted, construct your breakfast sandwiches layering egg, Canadian bacon, slice of cheese, slice of tomato, and the slice of onion.

Servings: 1 (1 Sandwich)

Classic Strawberry and Banana Smoothie

This nutritionally-upgraded version of the classic strawberry-banana smoothie includes walnuts and chia seeds to infuse your on-the-go breakfast with omega-3 fats and antioxidants. Walnuts contain more antioxidants than any other nut, while chia seeds contain chlorogenic acid, an antioxidant thought to slow the release of sugar into your bloodstream.


1 scoop vanilla protein powder

1/2 cup strawberries (fresh or frozen)

3 tbsp walnuts

1 Banana

1/4 cup low fat cottage cheese

1 tbsp chia seeds

1 1/2 cups water

3 ice cubes

How to Prepare: Combine all ingredients in a blender and blend until smooth. For a thicker shake add less water or more ice cubes.

Servings: 1

Chocolate Almond Mocha Shake

This smoothie delivers your mocha-flavored caffeine fix without the extra calories. Plus, it uses dairy- and soy-free almond milk containing dark chocolate for an added antioxidant boost-a nice compliment to the antioxidants in coffee, which help slow the aging process.


1 1/2 scoops chocolate protein powder

1 tbsp flax meal

1 tbsp Nutella

1 cup Silk Dark Chocolate Pure Almond milk

3 ice cubes

1 packet Starbucks Via

How to Prepare: Combine all ingredients in a blender and blend until smooth. For a thicker shake add more ice cubes or more water for a thinner shake.

Servings: 1

Breakfast Quesadilla

Quesadillas are ideal for hectic mornings, as you can cut them into pieces and eat on the move. Make the simple switch from regular tortillas to low-carb tortillas to triple your fiber intake. Substituting egg whites for whole eggs is a smiple way to control calories without sacrificing the size of your meal.


2 Low Carb Flour Tortillas (~12 grams carbohydrates per tortilla)

2 egg whites

1 omega-3 eggs

1/2 cup salsa

1 tbsp cilantro, chopped

1/2 cup low fat shredded cheddar cheese

How to Prepare: Mix together in a bowl the egg whites and eggs. Coat non stick pan with non stick cooking spray and place over medium heat. After pan is heated (~1 minute) add egg mixture and scramble until eggs are cooked through. Next, mix in cilantro and salsa. Remove egg mixture from pan and place in a bowl. Place 1 tortilla on non-stick pan and sprinkle shredded cheese on one half. Place half of the egg/salsa mixture onto the same half of the tortilla. Fold the tortilla onto itself forming a quesadilla. Let heat for 1-2 minutes. With a spatula, flip quesadilla over and heat the other side. Remove quesadilla from pan and repeat quesadilla making process with the other tortilla and remaining egg mixture.

Servings: 1 (2 Quesadillas)

Cottage Cheese and Pineapple

Most brands of cottage cheese contain the probiotics L. acidophilus and Bifodobacterium lactis. Combine these healthy bacteria with bromelain, an enzyme present in pineapple that helps with protein digestion, and you have a simple breakfast that will help get your digestive system back on track.


2/3 cup low fat cottage cheese

1/2 cup pineapple, cubed

1 oz almonds (~22 almonds)

2 tbsp dried cranberries, unsweetened

How to Prepare: Mix cottage cheese and pineapples together in a bowl. In a separate bowl (or bag) combine almonds and dried cranberries for a simple and fast trail mix.

Servings: 1