Research shows that starting your day with a healthy breakfast can help with weight loss by curbing mid-afternoon cravings and binge eating. This doesn’t mean, however, that you should fill your body with dessert first thing in the morning. Pancakes, waffles, muffins, bagels, donuts, danishes, croissants and cereal are common breakfast foods that are high in sugar, simple carbohydrates and all the wrong fats. A healthy breakfast should include a balance of protein, healthy fats and complex carbohydrates. Below are some great recipes for breakfast that will stave off sugar cravings and keep you energized through the day. Be sure to eat within 30-60 minutes of waking to jump start that metabolism for the day!

Healthy Quinoa Egg Bake with Thyme and Garlic

• Non-stick oil spray
• 1/2 cup UNCOOKED quinoa
• 8 eggs
• 1 1/4 cup unsweetened almond milk
• 1 tablespoon garlic, chopped
• 1 teaspoon thyme, chopped
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 2 cups packed baby spinach, roughly chopped
• 1 cup finely shredded romano or parmesan cheese

1. Preheat oven to 350°F. Grease an 8-by-8-inch glass or metal baking dish with non stick oil spray; set aside.

2. Put quinoa into a fine-mesh strainer and rinse under cold running water until water runs clear; drain well.

3. In a large bowl, whisk together eggs, milk, garlic, thyme, salt, pepper, and quinoa. Stir in spinach, then pour mixture into prepared dish.

4. Cover tightly with foil then jiggle dish gently from side to side so that quinoa settles on the bottom in an even layer. Bake until just set, about 45 minutes.

5. Remove foil and sprinkle top evenly with cheese. Return to oven and bake, uncovered, until golden brown and crisp, 10 to 15 minutes more.

6. Set aside to let cool briefly, then slice and serve.

Breakfast Egg Muffins 

• 1 tbs. olive oil
• 1 large sweet onion, finely chopped
• 1 green pepper, finely chopped
• 1 red pepper, finely chopped
• 1 jalapeno pepper, finely chopped (optional)
• 12 large eggs, whisked
• 1/2 tsp. black pepper
• 1/2 tsp. salt (optional)

1. Preheat oven to 350F

2. Sauté onions in olive oil over medium-high heat for 2-3 minutes. Add peppers and continue cooking for another 2-3 minutes.

3. While onions/peppers are cooking, whisk eggs in large bowl.

4. Once onions/peppers are cooked, remove from heat and let cool for a few minutes. Dump peppers/onions in egg bowl (once cooled) and combine well. 5. Sprinkle in salt & pepper.

6. Coat a large muffin pan with olive oil spray or coconut oil. Using a 1/4 cup measuring cup, fill each muffin cup.

7. Place in oven for 10-15 minutes. Remove once the tops get high, fluffy and golden brown. Pop them out with a butter knife or thin spatula.

8. Serve these by themselves or have some salsa, chipotle sauce or guacamole on hand to garnish.

Tomato Dill Frittata 

• Coconut oil to grease pan
• 8 eggs, whisked
• 4 tomatoes, diced
• 2 tablespoons fresh dill, chopped
• 2 tablespoons fresh chives, chopped
• ½ cup crumbled goat cheese (optional)
• 2 garlic cloves, minced
• 1 teaspoon red pepper flakes
• salt and pepper, to taste

1. Preheat oven to 325 degrees. Grease a medium saucepan or cast iron skillet.

2. Whisk together eggs in a large bowl, then add the rest of the ingredients and mix well.

3. Pour ingredients into greased pan.

4. Bake for 30-35 minutes or until cooked through in the middle.

5. Garnish with extra dill and chives.

Leek, Broccoli and Mushroom Frittata 

• 1 cup leeks, sliced into rounds about 1/2 cm thick
• 2 cups broccoli, chopped into small florets
• 1 cup mushrooms, sliced
• 8 eggs (if you want to use all egg whites, substitute 1 1/3 cups)
• ½ cup unsweetened almond milk (or desired alternative)
• 2 tbsp parsley, freshly chopped
• 1 tsp dried rosemary, crumbled
• ¼ tsp turmeric
• 1/8 tsp black pepper

1. Preheat oven to 400F. Place a cast iron (or other oven-proof skillet) on the stove and mist with oil. Saute the leeks, broccoli and mushrooms until the broccoli becomes bright green and mushrooms soften.

2. In a small bowl, whisk together the eggs, almond milk, herbs and black pepper. Pour the egg mixture over the veggies and let the skillet sit over medium heat for 3 minutes.

3. Transfer the skillet to the oven and bake for 10 minutes. The middle should be set, but if not, continue baking a few minutes more. If you would like the top to be slightly golden, switch the oven to broil for 1-2 minutes. Allow the pan to cool for 5 mins, then slice the frittata and serve.

Kale, Mozzarella and Egg Bake 

• 5 oz. mixed baby kale or chopped kale leaves
• 1-2 tsp. olive oil
• 1 1/2 cup low-fat grated mozzarella cheese
• 1/3 cup thinly sliced green onion
• 8 eggs
• salt and fresh ground black pepper to taste
• Hot sauce, optional

1. Preheat oven to 375 degrees. Spray an 8 1/2 inch by 12 inch glass or crockery casserole dish with olive oil or nonstick spray.

2. Heat the oil in a large frying pan, add the kale all at once, and stir just until the kale is wilted, about 1 minute for baby kale or 2-3 minutes for chopped kale. Transfer the kale to the casserole dish, spreading it around so all the bottom of the dish is covered. Layer the grated cheese and sliced onions on top of the kale.

3. Beat the eggs, add salt and fresh ground pepper to taste. Pour the egg mixture over the kale/cheese combination, and then use a fork to gently “stir” so the eggs, kale, and cheese are evenly combined.

4. Bake about 30-35 minutes or until the mixture is completely set and starting to lightly brown. Let cool about 5 minutes before cutting. (The egg bake will settle down some as it cools.) Top with hot sauce, if desired and serve hot.

5. This can be cut into individual servings to keep in the fridge and microwaved for a quick breakfast during the week. Don’t microwave longer than 1-2 minutes or the eggs can get slightly rubbery.

Bakes Eggs in Avocado 

• 1 Medium Avocado
• 2 Eggs
• Salt, pepper, hot sauce to taste

1. Slice the avocado in half and remove the pit. Scoop out some of the flesh inside of the avocado, leaving a rim.

2. Crack eggs into the well created in the avocado. Season with salt and pepper, to taste. Bake in a 425 degree oven for 15 minutes or until eggs have reached your desired doneness.

3. Finish with fresh herbs, hot sauce, or any other topping you’d like!

Breakfast Quinoa 

• 1/2 cup uncooked quinoa
• 3/4 cup light coconut milk
• 2 tablespoons water
• 1 tablespoon light brown sugar
• 1/8 teaspoon salt
• 1/4 cup flaked unsweetened coconut
• 1/2 cup sliced strawberries
• 1/2 cup sliced banana

1. Preheat oven to 400°F.

2. Place quinoa in a strainer, place under running water. Using your hands, rub the grains together for 30 seconds; rinse and drain quinoa. Repeat the procedure twice. Drain well. Combine quinoa, coconut milk, 2 tablespoons water, brown sugar and salt in a medium saucepan, bring to a boil.

3. Reduce heat, and simmer 15 minutes or until liquid is absorbed, stirring occasionally. Stir mixture constantly during the last 2 minutes of cooking.

4. While quinoa cooks, spread flaked coconut in a single layer on a baking sheet. Bake at 400° for 5 minutes or until golden brown. Cool slightly.

5. Place about 1/2 cup quinoa mixture in each of 4 bowls. Top each serving with strawberry and banana slices and 1 tablespoon toasted coconut. Serve warm.

No Bake Quinoa Crumble Bars 

• 1 1/4 cups steel cut oats
• 1 cup cooked quinoa, cooled
• 1 cup coarsely chopped raw almonds
• 1/2 cup ground flaxseed
• 1/4 teaspoon salt
• 1/3 cup honey
• 1/4 cup melted coconut oil OR peanut butter
• 1 teaspoon vanilla extract
• 3/4 cup dried pomegranate seeds, optional

1. In a large bowl, combine quinoa, oats, almonds, flaxseed and salt, stirring to mix well. Fold in pomegranate seeds if using.

2. Stir in honey, coconut oil or peanut butter and vanilla extract, mixing well with a spoon until combined. Place mixture in the microwave for 45 seconds. Allow to cool slightly and pour over dry ingredients mix until entire mixture is moistened.

3. Line a 9×9 baking dish with plastic wrap or parchment paper. Firmly press the mixture into the pan, into all the corners and evenly top it off with a spoon. You want it packed as tightly as possible. Refrigerate for at least 2 hours, then remove and lift bars out of pan, cutting into 12 squares. These work best refrigerated.

Banana Peanut Butter Chia Pudding 

• 2 very ripe bananas
• 1 1/2 cups unsweetened almond milk
• 1/2 cup natural creamy peanut butter
• 3 tablespoons chia seeds

1. In a blender, puree the banana, almond milk and peanut butter. Transfer the mixture to a medium bowl and stir in the chia seeds. Cover with plastic wrap and chill in the refrigerator for 4 hours or overnight.

2. Stir the mixture before serving. Can be stored in an airtight container refrigerated for up to 1 week. Makes 6 servings.

Coconut Lime Chia Pudding 

• 1 cup raspberries
• 1/2 cup canned lite coconut milk
• 1/2 cup unsweetened almond milk
• 2 tbsp chia seeds
• 1 tbsp unsweetened shredded coconut
• 1 tsp lime juice
• 1 tsp lime zest
• optional: ½ teaspoon honey

1. Combine half the raspberries and the remaining ingredients in a large container. Mix well and close container. Refrigerate overnight or at least 5-6 hours.

2. Divide into 2 bowls or glass dishes, top with remaining berries and serve. Enjoy!

Mango Chia Breakfast Cereal 

• 2 tablespoons chia seeds
• ½ cup chopped mango (fresh or frozen)
• ⅓ cup canned light coconut milk
• 3 tablespoons almond milk
• Optional: ½ teaspoon honey, fresh fruit

1. Puree mango and milks together in a blender. Pour into serving container and stir in chia seeds. Let sit 3 hours up to overnight in the refrigerator to set.

2. Serve topped with more fresh fruit and coconut, if desired.

Slow Cooker Apple Pie Steel-Cut Oatmeal 

• 1 cup steel-cut oats
• 4 cups unsweetened almond milk
• 2 medium apples, chopped
• 1 teaspoon coconut oil
• 1 teaspoon cinnamon
• 1/4 teaspoon nutmeg
• 2 tablespoon maple syrup
• Splash of lemon juice
• Peanut butter, optional
• Freshly chopped apples, optional

1. Add all ingredients to your slow cooker. Stir. Cook on low for 8 hours or high for 4 hours.

2. Give it a good stir. Top with your favorite toppings. I like peanut butter and fresh chopped apples.

3. Store leftovers in fridge for up to 1 week. To reheat add a splash of almond milk and heat up in microwave. Serves 5.

Almond Butter and Banana Open Sandwich 

• 1 big banana
• 2 tablespoon almond butter
• 1 tablespoon raw honey/agave/maple syrup
• 1 tablespoon tahini
• Toppings of choice: walnuts, raisins, almond flakes, sesame, chia seeds

1. Slice your banana lengthwise.

2. Mix almond butter with tahini and sweetener of choice.

3. Layer it all up!

Protein Crepes 

• 1/4 cup coconut flour
• 2 tbsp. ground flaxseed
• 2 eggs
• 3 egg whites
• 1/4 cup unsweetened almond milk
• 1/2 tsp. baking soda

Filling Ideas

• peanut butter and bananas
• muddled berries
• apples coated with lemon juice and cinnamon
• chopped broccoli, asparagus and a sprinkling of parmesan for a savory option

1. Heat a large nonstick skillet over medium-high heat. You can coat your pan with cooking spray if it needs it.

2. Combine all ingredients in a food processor or blender and blend them until thoroughly combined. Alternatively, you can combine the ingredients in a large bowl and use your immersion blender to blend them.

3. Pour the batter into a hot skillet and swirl it around to create a large, thin circle.

4. Let the crepe cook until bubbles in the batter begin to pop, gently easing up the sides every few moments, about three minutes or less. The crepe is pretty delicate at this point, but you will get the hang of it!

5. Flip the crepe (it should be slightly golden) and cook the other side until it’s firm when touched, another two minutes or so.

6. Fill and enjoy!

Cinnamon and Coconut Pancakes 

• 2 large eggs
• 3 tablespoons full fat coconut milk
• ½ mashed ripe banana (about 2 tablespoons)
• ½ teaspoon apple cider vinegar
• ½ teaspoon vanilla extract
• 1½ tablespoons of Bob’s Red Mill organic coconut flour
• ½ teaspoon cinnamon
• ¼ teaspoon baking soda
• 1 small pinch of salt
• coconut oil (for frying)

1. Whisk the eggs, coconut milk, mashed banana, apple cider vinegar, and vanilla extract together until well combined.

2. In a separate bowl, mix together the rest of the ingredients (except for the coconut oil).

3. Add dry ingredients to wet ingredients.

4. Heat a tablespoon of coconut oil over medium heat in a small cast iron skillet and add a tablespoon of batter to the pan.

5. As soon as bubbles form on the surface (about 1-1½ minutes), flip the flapjack over and let it cook for another 30 seconds or so on the other side.

6. Repeat until done with the batter and enjoy!