Four Quick Breakfasts


Here are four quick, super simple breakfasts we like at my house, with practically no recipe required. Each meal also has the correct balance of carbs and protein, if you wanted to “Zone” your meal. I have to admit, I don’t personally like yogurt much, but Matt does and he eats the yogurt options often (he doubles the amount I eat). I figured I should add something besides just egg options. ;)

These are portioned for someone my size. You might need to increase the amounts of each item, especially if you’re a guy.

A couple of the breakfasts reference homemade turkey sausage. Here is my recipe.


3 Eggs, 1/4 cup quick oatmeal made with 1/2 cup 2% milk & 1tsp butter, 4oz strawberries

396 calories, 29g carbs, 19g fat, 24g protein


Banana overnight oats topped with 2 teaspoons of sliced almonds, 2 homemade turkey sausage patties.

We make the Banana chocolate chip recipe from this site with no chocolate and no sweetener. The recipe makes two servings if you’re small person and one if you’re not.

Half of oat recipe with almonds:

207 calories, 29g carbs, 5g fat, 11g protein

2 sausage patties:

85 calories, 0g carbs, 4g fat, 11g protein


Muesli with Grapes and Walnuts, 2 turkey sausage patties (or 2 eggs)

Mix 1/4 cup 1-minute oatmeal with 1 - 5.3oz container of Siggi’s Iceland Yogurt Vanilla and 1/2 cup grapes. Top with 1 tablespoon walnuts.

Iceland yogurt has just a ton a protein for yogurt, however, the vanilla flavored yogurt does contain sweetener in the form of agave nectar. You could use plain yogurt if you do not want that added sweetener. I would probably add more fruit to sweeten it up if you do this though. Bananas are good too.

Muesli (with grapes and walnuts):

268 Calories, 34 carbs, 7g fat, 20g protein

2 sausage patties:

85 calories, 0 carbs, 4g fat, 11 protein


Scrambled eggs (2 whole eggs & 2 egg white), 1/4 avocado, 1 piece whole grain toast, 3 ounces of blueberries

I use All-Whites 100% Liquid Egg Whites for my egg whites. I can’t bring myself to waste a yolk out of a real egg. :)

388 calories, 35g carbs, 26g protein, 14g fat