Blueberry Walnut Overnight Oats

Blueberry Walnut Overnight Oats

by | Aug 19, 2026 | Breakfast, Recipes and Meal Ideas

Blueberry Walnut Overnight Oats

Blueberry Walnut Overnight Oats

Quick, healthy and delicious breakfast on the go! This jar of Blueberry Walnut Overnight Oats is packed with nutritional value! The blueberries are a powerhouse of nutrients and antioxidants. Walnuts are nutrient dense as well and help support your brain health. And those Chia seeds are full of fiber and give a nice steady flow of energy throughout the day. 15 minutes prep and overnight in the fridge is all it takes to have breakfast ready to go for those busy mornings!
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Prep Time 13 minutes
Total Time 8 hours
Servings: 2
Course: Breakfast
Ingredients Method Notes

Ingredients
  

  • 1/2 cup Greek yogurt plain
  • 1 cup oats rolled gluten free, if needed
  • 1 cup almond milk unsweetened or milk of choice
  • 2 Tbs chia seeds
  • 1 Tbs maple syrup
  • 1/2 tsp vanilla extract
  • 1 lemon zested (for 1 tablespoon lemon zest)
  • 1/2 tsp cinnamon
  • 1/4 tsp nutmeg
  • 2 Tbs walnuts crushed for garnish
  • 1 cup blueberries

Method
 

Prep
  1. Zest lemon for 1 tablespoon of zest.
Make
  1. In a glass jar, mix yogurt, oats, milk, chia seeds, maple syrup, vanilla, spices, and lemon zest. Add the top to the jar and shake.
  2. Leave in the refrigerator overnight.
  3. Top with walnuts and blueberries.

Notes

Nutrition Facts: Calories 402 Total Fat 13g Saturated Fat 2g Cholesterol 6mg Sodium 122mg Total Carbohydrates 57g
Dietary Fiber 12g Total Sugars 17g Protein 17g Calcium 447mg Iron 4mg Potassium 519mg
High Fiber Berry Avocado Smoothie

High Fiber Berry Avocado Smoothie

by | Jun 29, 2026 | Breakfast, Recipes and Meal Ideas, Vegan

Creamy Avocado Berry Smoothie

High Fiber Berry Avocado Smoothie Recipe

Short on time in the morning or just not in the mood for a big breakfast?
This Creamy Avocado Berry Smoothie is a quick, refreshing way to enjoy a variety of plant foods in one delicious drink.
Avocado and frozen zucchini give this smoothie an incredibly creamy texture, while berries, banana, spinach, and almond butter add flavor and nutrition. With 12 grams of fiber per serving, it's a particularly delicious way to add more fiber to your day!
For an even faster morning routine, prep and freeze the zucchini and banana ahead of time. You can even make several smoothie packs at once, so all you have to do is add the ingredients to your blender, blend, and head out the door.
Depending on your overall goals and needs, you might consider rounding out this smoothie with your favorite protein booster. See our suggestions in the note section.
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Prep Time 5 minutes
Total Time 10 minutes
Servings: 1
Course: Breakfast
Ingredients Method Notes

Ingredients
  

  • 1/2 cup zucchini chopped and frozen
  • 1/2 banana frozen
  • 1/2 cup berries frozen
  • 1/4 avocado
  • 1 Tbs almond butter or alternative
  • 1 cup spinach
  • 1 cup almond milk or alternative

Method
 

Prep
  1. While it is not completely necessary to freeze the zucchini and banana, it does yield a creamier smoothie.
Make
  1. Add all ingredients to blender and process until creamy.

Notes

If you are making this a meal, we highly recommend adding a protein source such as the following:
  •  1 scoop protein powder (whey, pea, soy, etc.)
  •  Silken tofu
  • Fairlife milk or ultra-filtered milk instead of almond milk
  •  ¾–1 cup Greek yogurt
  •  ¾ cup cottage cheese (blends surprisingly smooth!)
Some of these additions might require slightly adjusting the liquid to achieve the right consistency.
Reminder: Nut butters are nutritious, but they aren’t a significant source of protein. One tablespoon typically provides only about 3–4 grams of protein while adding 90–100 calories.
Nutrition Facts: Calories 314 Total Fat 20g Saturated Fat 2g Sodium 259mg Total Carbohydrates 34g Dietary Fiber 12g Total Sugars 15g Protein 8g Calcium 119mg Iron 3mg Potassium 989mg
Banana Pineapple Protein Muffins

Banana Pineapple Protein Muffins

by | Jun 10, 2026 | Breakfast, Gluten Free, Recipes and Meal Ideas

Banana Pineapple Protein Muffins

This is not your traditional muffin that will leave you hungry an hour later!
These Banana Pineapple Protein Muffins were intentionally created with a combination of carbohydrates, protein, fat, and fiber. Eggs, protein powder, and the pancake mix contribute protein, while cashew butter adds healthy fats and cauliflower rice, banana, and pineapple add more plants and fiber. Chocolate chips add the fun!
Each serving provides 12 grams of protein and 5 grams of fiber, making this a more balanced option than a traditional muffin. Enjoy one on its own for a lighter breakfast, or pair it with a protein booster (see below!) depending on your hunger and needs.
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Prep Time 5 minutes
Total Time 45 minutes
Servings: 6
Course: Breakfast
Ingredients Method Notes

Ingredients
  

  • Ingredients
  • 2 large bananas ripe, broken into pieces
  • 1 Cup cauliflower rice frozen, defrosted
  • 1/2 cup pineapple frozen and defrosted
  • 3 large eggs
  • 1/2 Cup cashew butter or alternative
  • 1/4 Cup maple syrup
  • 2 Teaspoons vanilla extract
  • 1 1/2 Teaspoons baking powder
  • 1 scoop vanilla protein powder
  • 1 box Simple Mills Pancake and Waffle Mix
  • 1/4 cup chocolate chips

Method
 

Prep
  1. Preheat oven to 350°F.
Make
  1. In a blender combine all ingredients (except chocolate chips) until smooth.
  2. Stir in chocolate chips.
  3. Pour batter 3/4 way up a muffin pan lined with paper liners. Sprinkle tops with more chocolate chips (optional).
  4. For 12 regular muffins bake at 350°F for 15-20 minutes.
    For 6 large bakery style muffins bake at 350°F for 30-45 minutes.

Notes

Serving Size: 1 large bakery-style muffin or 2 standard-size muffins
Nutrition Facts: Calories 333 Total Fat 16g Saturated Fat 2g Cholesterol 70mg Sodium 154mg Total Carbohydrates 39g Dietary Fiber 5g Total Sugars 20g Protein 12g Calcium 168mg Iron 2mg Potassium 535mg
Pairing ideas: If you are trying to eat 20-30g of protein per meal, here are some protein boosters that will add 12-15g of protein to your muffin(s)!
  • ¾ cup Greek yogurt 
  • ½ Cottage Cheese
  • A glass of ultra-filtered milk 
  • 2 eggs 
Oatmeal Banana Breakfast Bars

Oatmeal Banana Breakfast Bars

by | Mar 17, 2026 | Breakfast, Recipes and Meal Ideas

Oatmeal Banana Breakfast Bars

Oatmeal Banana Breakfast Bars

Breakfast is one of the most important meals of the day, but actually preparing and eating a healthy breakfast can prove to be challenging. Our Oatmeal Banana Breakfast Bars are a perfect solution to help you start your day fueled and energetic even if you are short on time in the mornings. Prep and bake these ahead of time and store them in the freezer for a quick grab and go breakfast option the whole family will love!
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Prep Time 15 minutes
Total Time 40 minutes
Servings: 10
Course: Breakfast
Ingredients Method Notes

Ingredients
  

  • 2 bananas small
  • 1/2 cup almond butter or other nut/seed butter
  • 2 eggs
  • 1 tsp vanilla extract
  • 2 Tbs coconut oil melted
  • 3 Tbs maple syrup
  • 1 1/2 cup oats quick-cook, gluten-free if necessary
  • 1/2 cup almond flour
  • 1/2 cup coconut flour
  • 1/4 cup flax meal
  • 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 cup dark chocolate chips

Method
 

Prep
  1. Peel and chop bananas.
  2. Preheat oven to 350°F and line baking sheet with parchment paper.
Make
  1. Add bananas, almond butter, eggs, vanilla extract, coconut oil, and maple syrup to a blender or food processor and process until smooth.
  2. In a mixing bowl, whisk together oats, flours, flax meal, baking powder, and baking soda. Make a well in the middle and add wet ingredients.
  3. Stir until just combined then stir in chips.
  4. Using an ice cream scoop or 1/4 cup measuring cup, place batter on parchment-line baking sheet and shape into bars [or any shape you would like].
  5. Bake for 15-18 minutes or until edges are brown.
  6. Cool on wire rack. Wrap and freeze leftovers

Notes

Nutrition Facts: Calories 237 Total Fat 13g Saturated Fat 4g Cholesterol 33mg Sodium 100mg
Total Carbohydrates 24g Dietary Fiber 5g Total Sugars 8g Protein 8g Calcium 87mg Iron 7mg Potassium 380mg
Tropical Green Smoothie

Tropical Green Smoothie

by | Mar 3, 2026 | Breakfast, Recipes and Meal Ideas

Tropical Green Smoothie

Tropical Green Smoothie

Soothies are a convenient and tasty way to boost your nutrient intake and manage cravings. Our Tropical Green Smoothie is filled with simple ingredients that blend together into a creamy, delicious drink. You can prep and freeze the ingredients ahead of time so all you have to do is blend them with the liquid of your choice when you are ready. Busy morning win!
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Prep Time 10 minutes
Total Time 10 minutes
Servings: 1
Course: Drinks
Ingredients Method Notes

Ingredients
  

  • 1/2 banana frozen or fresh
  • 1/2 cup pineapple frozen
  • 1/2 avocado
  • 1/2 cup kale frozen (or spinach)
  • 1 Tbs chia seeds
  • 1 cup almond milk unsweetened (or milk of choice)
  • 8 cashews raw

Method
 

Prep
  1. Chop fruits.
  2. Measure ingredients.
Make
  1. Place all ingredients into a blender and blend until smooth.
  2. Add water for a thinner consistency or add ice for a thicker consistency.

Notes

Nutrition Facts: Calories 434 otal Fat 28g Saturated Fat 4g Sodium 206mg Total Carbohydrates 46g
Dietary Fiber 15g Total Sugars 19g Protein 9g Calcium 615mg Iron 4mg Potassium 1143mg
Spinach and Mushroom Omelet

Spinach and Mushroom Omelet

by | Jan 13, 2026 | Breakfast, Recipes and Meal Ideas

Spinach and Mushroom Omelet

Spinach and Mushroom Omelet

Did you know eating breakfast can set the tone for making healthier food choices throughout your day by curbing cravings. Our Spinach and Mushroom Omelet is packed with protein, and flavor, to help you get your body and brain pumping and ready for the day ahead! If you don't love mushrooms, you can easily swap in bell peppers, tomatoes or your favorite veggies.
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Prep Time 10 minutes
Cook Time 20 minutes
Servings: 2
Course: Breakfast
Ingredients Method Notes

Ingredients
  

  • 1 Tbs olive oil
  • 8 oz mushrooms sliced
  • 1 cup spinach chopped
  • 2 eggs large
  • 4 egg whites
  • Salt and pepper
  • 2 Tbs feta cheese crumbled (optional)
  • 2 Tbs parsley fresh, chopped

Method
 

Prep
  1. Wash and chop mushrooms and spinach.
Make
  1. In a medium skillet heat the olive oil over medium heat. Add the mushrooms and spinach and cook until the the mushrooms are browned and both have given up most of their liquid, about 3 minutes. Reduce the heat to low.
  2. In a small bowl, whisk together the eggs, salt, and pepper. Pour the eggs over the vegetables. If using the optional feta, add at this point as well. Tilt the pan and lift the edges of the omelet with a spatula as it starts to cook in order to allow the uncooked parts in the middle to flow out to the edges of the pan and cook quicker and more evenly. Cook until the bottom of the omelet begins to slightly brown, about 3 minutes.
  3. Use a spatula to fold the omelet and cook for an additional minute before transferring to a plate and garnishing with fresh parsley. A four 4 egg omelet is enough for 2 people.

Notes

Nutrition Facts: Calories 220 Total Fat 14g Saturated Fat 4g Cholesterol 194mg Sodium 307mg otal Carbohydrates 6g
Dietary Fiber 2g Total Sugars 3g Protein 19g Calcium 102mg Iron 2mg Potassium 648mg