© 2020 by Gina Worful Nutrition, Inc. 

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1. Start with a whole grain and make it about 1/4 of the meal. 

Ex: whole grain or whole wheat bread, tortilla, wrap, waffle, english muffin; oats; quinoa

2. Pick a protein make it about 1/4 of the meal. 

Ex: Eggs, Greek yogurt, protein powder, tofu

3. Add fruits or veggies and strive to make it 1/2 the meal

  • Whole grain toast with PB and a veggie omelet

  • Burrito with a whole grain tortilla, eggs, and veggies

  • Smoked Salmon on whole grain toast with avocado & tomato

  • Whole grain waffle with PB, blueberries, & cinnamon

  • Parfait with Greek yogurt, cereal, & fresh fruit

  • Whole grain wrap with almond butter, apples, & cinnamon

  • Smoothie 

  • Whole grain toast with avocado, tomato, & hard boiled eggs

  • Breakfast scramble with eggs or tofu, quinoa, and veggies

  • Power oats with oatmeal, nuts, protein powder, and fruit

  • Breakfast pizza on a whole grain pita with marinara sauce, cheese, eggs, and veggies

  • Chia pudding topped with fresh fruit and sunflower seeds