5 Breakfasts With Consistent Nutritional Values

Some mornings during the week can be so busy that breakfast is an afterthought and you just need to grab something as you run out the door. Other days, like the weekends when mornings are a little slower, you may want to spend more time preparing a nutritious and tasty breakfast. No matter what kind of morning you’re having, it’s important to have some sort of balanced, nutritious meal to start out your day.

To help overcome the obstacles that mornings can present, we’ve prepared 5 breakfast recipes with consistent nutritional value to choose from based on the kind of morning you’re having or what kind of breakfast you’re looking for. All of the following recipes are around 250-300 calories per serving and have similar macronutrient values, so each one assures you are having a nutritious start to your day!

For more tips about maintaining a healthy lifestyle, check out our website http://casespecificnutrition.com

Eggs & Toast

Healthy, balanced breakfast for a slower morning

 2 eggs

2 Piece of whole grain toast

Prepare the eggs however you like on the stove, and serve with whole grain toast.

PoachedEggToast Picture

Nutritional Info:

24 g CHO

18g Pro

10 g Fat

Breakfast Smoothie

 Quick, single serve breakfast for a morning on the go


¼ cup oats

1 cup skim milk

½ cup frozen berries

½ scoop of protein powder

1 tablespoon nut butter

Put all ingredients in a blender and blend until smooth.

Breakfast Smoothie Picture

Nutritional Info:

28 g CHO

20 g Pro

10 g Fat


This recipe makes multiple servings, so this breakfast can be prepared ahead of time to serve as a quick, healthy breakfast for the whole week

Use a muffin tin to make 6 single serving sized quiches 


6 eggs

1/2 cup fat free milk

½ cup Feta

½ cup spinach

½ cup red pepper


Preheat oven to 350 degrees

Spray muffin tin with cooking spray

Wisk eggs, ½ cup of milk, and any additional desired seasonings

Pour mix into a muffin tin, filling it about ¾ of the way

Add about 2 tablespoons of feta and vegetables to each mini quiche, mixing them in with the egg

Bake for 20 minutes

Remove them from the pan, and store for later!

Pair each quiche with a carbohydrate source of your choice for breakfast. This can include anything, like a whole grain English muffin or toast, oats, or piece of fruit.

Note that you could also prepare this recipe in a pan with English muffins as the base, and cut it into 6 servings after it’s finished cooking.

Mini Quiche Pic

Nutritional Info (Each mini quiche, paired with a carbohydrate source):

26 g CHO

14 g Pro

6 g Fat


Quick breakfast for a morning on the go.

Ingredients: ½ cup oats

1 scoop protein

1 tablespoon nut butter

Prepare oatmeal according to the directions on the packaging. After the oats are cooked, add protein and nut butter and stir until melted.

Oatmeal Picture

Nutritional Info:

31 g CHO

28 g Pro

8 g fat

Oatmeal Bake

Makes 6 servings, keep in refrigerator as breakfast for the week.


1 ½ cup oats

1/2 cup chopped nuts

1/2 cup dried fruit

1/4 cup seeds (any you like – sunflower, pumpkin, flax, sesame)

1 tsp cinnamon

1 tsp salt

1.25 cups skim milk

1 egg

1 tsp vanilla


Preheat oven to 350 degrees

Mix dry ingredients

Mix wet ingredients

Pour wet into dry. Stir to combine

Pour into a 9×9 baking dish either coated in cooking spray or lined with parchment

Bake for 40 minutes

Cut into 9 squares

Enjoy hot or cold

Oatmeal Bake Picture

Nutritional Info (1 serving):

27 g CHO

13 g Pro

10 g Fat

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