Quick & Easy Breakfast Recipes

Sometimes we don’t feel like eating in the morning, but it’s important that we do.

When we don’t eat in the a.m. we have a harder time focusing, and become more tired at work. We can get cranky or restless. And it isn’t just our moods that can suffer but our work can, too.

Here are some easy & fast breakfast ideas to get you ready for your day….

Greek Omelet

Calories: 146

Calories from Fat: 54

Prep Time: 5 Minutes

Cook Time: 10 Minutes

Serves: 1

Serving Size: 1 omelet


4 large eggs, whites only

125 mL cherry tomatoes

60 mL sliced red onion

6 leaves chopped basil

5 mL olive oil

15 mL reduced-fat feta cheese


Whisk egg whites in a bowl and set aside.

Place an omelet pan over medium heat and add olive oil, tomatoes, onions, and basil, cooking until vegetables soften.

Remove vegetable mixture and wipe excess oil from pan.

Coat pan with cooking spray and pour in egg whites, cooking 2-3 minutes or until eggs start to set.

Add vegetable mixture, top with feta, and fold omelet, cooking for 1 minute. Serve immediately.

Additional Notes 

Save some basil for garnish if desired.

Pancakes with berries: blueberry,blackberry and raspberry.Pancakes with berries: blueberry,blackberry and raspberry.

Vanilla Pancakes

Calories: 157

Calories from Fat: 9

Prep Time:  5 minutes

Cook Time: 5 minutes

Serves: 1

Serving Size: 3-4 pancakes


½ scoop(s) Vanilla Premium Protein

125 mL fat-free cottage cheese

3 large eggs, whites only


Mix ingredients until well-blended.

Coat skillet with nonstick cooking spray and heat over medium high.

Spoon enough mixture to create a 7.5 to 10cm round pancake into the skillet.

Cook until underside is slightly browned, then flip and lightly brown other side.

Repeat until all mixture is used.

Bananas cake on wooden plate

Banana Nut Muffins

Calories: 120

Calories from Fat: 45

Prep Time: 5 minutes

Cook Time: 20 minutes

Serve: 6

Serving Size: 1 Muffin


3 scoop(s) Banana Cream Premium Protein

3 Tbsp Bob’s Red Mill® Almond Meal/Flour

¼ cup Splenda®

¼ tsp baking soda

¾ tsp baking powder

1 tsp cinnamon

1 dash salt

1 large egg

1 tsp vanilla extract

4 oz plain, nonfat Greek yogurt

¼ cup water

2 Tbsp chopped walnuts


Preheat oven to 350 degrees F. Line muffin pan and coat with nonstick spray (or add baking cups).

Mix dry ingredients.

In a separate bowl, whisk egg, vanilla extract, yogurt, and water.

Combine wet and dry ingredients, mixing well. Then pour batter into baking cups and top with walnuts.

Bake for 20 minutes. Let cool 5 minutes before removing from pan.

Additional Notes

Journal It! 70 protein calories, 1/2 fat serving



Dr. Luiza Petre is a Cardiologist and medical director of three Medi-Weightloss® clinics physician-supervised weight loss program.  Medi-Weightloss clinics established in the United States in 2006. Medi-Weightloss® is the weight loss program known as “The One That Works!”. Physicians and medical professionals provide individualized care based on patients’ goals, health, and medical history. The program includes weekly consultations with a member of the medical team that focus on nutrition, lifestyle, and exercise.   For more information go to: www.mediweightloss.com

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