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Rise and Thrive: The Breakfast Breakdown and a Collection of Easy, Tasty Recipes!

Let’s talk about “the most important meal of the day.” Is it really? Do you need to eat in the morning? Read on to find out and get a recipe roundup of simple make ahead meals that will keep you on track to reaching your health goals.


​Breakfast is the meal that most us of are prone to skip. We wake up late (heck to the yes-let’s sleep as late as possible!) and then we’re running around our house like a chicken with it’s head cut off. We gotta feed the kids, warm up the laundry in the dryer, feed the dog, do our hair, etc., and before you know it you’re 5 minutes late! So what do we do? We either skip breakfast, grab a glorified candy (granola) bar, and/or run through Starbucks and grab our favorite latte. There is protein in the milk right? I have news for you…a granola bar does NOT count. Nor does a latte. 🤪


Look, I HEAR you.


Breakfast probably isn’t the easiest meal of the day to fit in but I am here to tell you, it’s the MOST important. Just hear me out for a second. If you’re reading this you’re probably open to what I have to say and trust me in some regard. I wouldn’t steer you wrong. 🙃



What you consume (and when) for breakfast is so incredibly important because it sets the precedent for the rest of the day. I’m talking what else you eat, your energy level, your mood, and yes, even how many calories you burn.


When we skip breakfast, many times we think “Oh great, I’m consuming less calories!” but the truth of the matter is, and this has been shown in studies, that often times we eat MORE calories throughout the day when we skip breakfast. 😳


Starting your day with a balanced breakfast is hands down one of the best ways you can kick off your day when it comes to your health! What do I mean by balanced? I mean you should have a serving of protein (MOST important!), a serving of fat, and a serving of carbs. Most standard American breakfasts are uber processed high carbohydrate glorified desserts. I’m looking at you breakfast cereals, pastries, granola bars and fru-fru lattes. If you consume a breakfast high in carbs and low in protein you’re setting yourself up for gnarly energy dips and relentless cravings for the rest of the day. Ever wonder why you hit that mid afternoon slump and are craving candy or something sweet? Look at your breakfast. What are you eating? Your body is craving sugar because it’s a quick fuel source. The problem is when we keep giving it those hits of sugar, we typically aren’t being active and utilizing it all soooooo it’s getting stored…maybe on your booty, maybe your hips, or your belly. Not judging, but this is how the body works. This study even confirmed that skipping breakfast is associated with being overweight, and that skipping breakfast increases the risk of being overweight or obese. I think I’ll take a hard pass on that and keep eating my delicious breakfast! What about you?


I could go on and on about this subject because it’s SO prevalent in our go-go-go society today and it can be SUCH a game changer for so many people-Specifically women who feel like they can’t lose weight, can’t survive without their coffee (or other caffeinated beverage) in the morning, crave sugar constantly, feel like their energy is inconsistent, and tend to overeat at night. So…if any of that resonates with you, I have a challenge:


Start by eating a protein rich breakfast every day. Eat your breakfast BEFORE you drink your coffee. Give it a solid try for a few weeks and then report back to me. I want to know what changes you’ve felt! ​​


Questions? Shoot me an email!


Oh, and as promised, here’s a roundup of some of my favorite breakfast recipes:


Nutrient Dense Egg & Sausage Bake (bonus points if you have this as part of your breakfast because it’s got a good dose of veggies!) couple with a piece of fruit and maybe a protein coffee (linked below)



High Protein Baked Oats 3 Ways: Apple pie, Lemon-Blueberry, and Mixed Berry




Sausage & Pepper Egg Muffins (another bonus point item since there are veggies!)


Pizza Breakfast Frittata (have this alongside of some fruit or a protein coffee because it’s not enough on it’s own (or have 1.5-2 servings)


Instant Pot Hard Boiled Eggs (not a complete meal but SUPER easy grab & go!)





Ideas that aren’t quite high enough in protein but some good grab & go options with a protein coffee or shake on the side:


My fav fav FAV of all “recipes” that I personally have and look forward to every day is this protein iced coffee recipe. I LOVE IT! If you are a sweet coffee lover (you love mochas or fru-fru lattes) you gotta give this a try! I will say the protein powder will make or break it. I recommend making it exactly as listed in the recipe. It’s a great addition if you wanted to make one of the muffin or bread recipes and need more protein:





Are you a breakfast eater? If not, are you willing to switch it up for a bit and let me know? I’d love to hear from you! Shoot me an email at erin@erinstimac.com.

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