Ten Healthy Breakfast Ideas To Enhance Performance

Guest Blog written by Sanjeev Javia of Proze Nutrition 

Wake up, get after it, and REPEAT. The morning sets the intention for the day. Breakfast is just one of the ways to set that intention, energizing your day right from the start.

PRō TIP: It is important to include adequate protein to help control your appetite and stabilize blood sugar (balance , am I right?). When compared to high-carb breakfasts, research shows that, including higher amounts of protein at breakfast decreases hunger-stimulating hormones. 

Here is to kicking off 2023 with new ways and new recipes to optimize performance:

1. Apple Pie Smoothie 

  • 5 raw almonds
  • 1 small apple (chopped and core removed)
  • 1/2 small frozen banana
  • 4 to 6 oz. plain Greek yogurt
  • ½ cup almond or coconut milk
  • 1 to 2 scoops organic Protein (grass-fed whey or Healthy Skoop) 
  • ½ teaspoon ground cinnamon
Blend all of the ingredients together in a high-speed blender and voila! 

2. Super Green Smoothie

  • 6 to 8 ounces almond milk (homemade or plain unsweetened), coconut milk, or coconut water (or a combination of these)
  • 1/2 cup coarsely chopped kale or spinach (4 ounces; well rinsed, stems removed, firmly packed [baby kale works great])
  • 1/2 Granny Smith apple, coarsely chopped (optional)
  • 1/2 banana, peeled and halved (optional; freeze (peeled) ripe bananas for a thicker smoothie)
  • 1/4 avocado, peeled and sliced
  • 1 Tablespoon plain Greek yogurt (or coconut yogurt)
  • 1 scoop organic Protein (grass-fed whey or Healthy Skoop)
  • 1 teaspoon almond butter (optional; good for when you desire a super-charged, more caloric smoothie)
Combine all ingredients in a blender and blend until smooth. If the mixture is too thick, add a little water. Not thick enough? Add a few ice cubes. Serve in a chilled glass or mug.

3. Quinoa Breakfast Cakes

These are a perfect “make ahead” meal that you can warm up on the skillet in a flash.

Makes about 16 “cakes” – Serves 8

  • 1 cup quinoa 
  • 2 cups low sodium vegetable broth
  • 4 large eggs, beaten
  • 1 cup oats
  • 1 small yellow finely chopped
  • ¼ freshly grated Manchego or Asiago cheese 
  • ½ cup baby spinach (or other greens), finely chopped
  • ¼ cup finely shredded carrot
  • 1 pinch garlic powder
  • ¼ teaspoon each salt and pepper
  • Cooking oil spray
  1. To cook quinoa: Combine 1cup of well-rinsed uncooked quinoa with 2 cups low sodium vegetable broth. Bring to a boil, cover, decrease the heat, and simmer for 15 to 20 minutes, until the quinoa is tender and liquid has been absorbed.
  2. Beat the eggs in a medium-sized mixing bowl. Stir in one cup of cooked quinoa (save the rest for another recipe) and oats. Add the onion, cheese, spinach, carrots, garlic, salt, and pepper. Mix well and let sit for a few minutes so the oats can absorb some of the moisture. Form the mixture into ten to twelve small patties.
  3. Heat a large heavy skillet coated with cooking oil spray over medium-low heat. Add patties to skillet so that they are not too crowded – about 5 to 6 should fit. Low heat to medium and cook for about 6 minutes on the first side. Carefully flip the patties with a spatula and cook the second side for 4 minutes (uncovered), or until golden. Check the underside to prevent burning – you may need to lower the heat even further depending on the type of skillet you are using.
  4. Remove the patties from the skillet to a plate lined with a paper towel or cloth kitchen towel while you cook the remaining patties. You may also keep them warm in a low temperature oven.
  5. Serve topped with an egg over easy and/or with a side of salsa or guacamole.

4. Avocado Toast with Smoked Salmon

  • Toast 2 slices of gluten free whole grain bread. 
  • Mash a small avocado into a bowl and add a pinch of pink Himalayan salt and a pinch of turmeric powder and a few dashes of black pepper. Spread each slice of toast with avocado mixture. 
  • Top that with a few slices of wild smoked salmon (without added nitrates/nitrites). Garnish with capers, chopped almonds, and/or micro-greens. 

5. Creamy Quinoa, Berries, and Walnuts

  • Use the remaining cooked quinoa leftover from the Quinoa Cakes or cook up a new batch. 
  • Combine 1/3 cup cooked quinoa
  •  1/2 cup plain Greek yogurt
  •  1 scoop organic Protein (grass-fed whey or Healthy Skoop)
  •  1/8 teaspoon of cinnamon. 
Layer quinoa, then yogurt mixture, 1/4 cup blueberries and 10 walnuts and enjoy!

6. Paleo Pancakes

This recipe serves 1 to 2

  • 2 eggs
  • 1 banana
  • 2 tablespoons ground chia seeds
  • 2 tablespoons ground flax seeds
  • 1 teaspoons cinnamon
  • 2 teaspoons lemon juice
  • 1/4 tsp baking soda
  • 1 scoop organic Protein (grass-fed whey or Healthy Skoop)
  • Olive oil or cooking oil spray
  1. Add all ingredients to a blender and blend until smooth, scraping down sides of blender as necessary.
  2. Heat a large pan or griddle over medium-high heat.
  3. Lightly coat griddle with cooking oil spray or oil.
  4. Pour about 2 tablespoons of batter into circles on your griddle.
  5. Wait until the batter starts bubbling a bit (2-3 minutes) before flipping. Cook for about a minute on the other side, or until golden brown.
  6. Top with optional: almond butter, plain Greek style yogurt, nuts/seeds, real maple syrup, applesauce

7. Breakfast Tacos

  • 2 organic corn tortillas
  • 1-2 tablespoons shredded cheese
  • 1 scrambled egg
  • 2 teaspoons fresh cilantro
  • ¼ avocado (sliced or chopped)
  • ¼ cup black beans
  • 2 tablespoons salsa (if desired).
Warm tortillas in oven or on stovetop – add 1 tablespoon shredded cheese to each tortilla. Add ½ of all ingredients to each tortilla, fold up and enjoy.

8. Carrot Zucchini Fritters

Totally worth the extra time that they take!

  • 1 medium zucchini, grated
  • 1 medium carrots, grated
  • ¼ cup finely chopped onion
  • 1 egg
  • few dashes of salt and pepper
  • 1 tablespoon rolled oats
  • 1 teaspoon fresh chopped parsley
  • 1 to 2 tablespoons cooking oil (grapeseed or avocado recommended)
  • Optional: Plain Greek-style yogurt
  1. Grate the zucchini by hand or with a food processor and squeeze out excess moisture in a dish towel, paper towel or cheesecloth.
  2. Add grated and drained zucchini into a bowl and combine with carrots, onions, egg, salt, pepper, oats, and parsley and stir well to combine.
  3.  Let mixture rest in the refrigerator for about 20 to 30 minutes.
  4. Heat a skillet to medium high and drizzle with cooking oil.
  5.  Use your hands or an ice cream scooper to scoop mixture into small mounds.
  6. Place on the hot skillet and don’t press down on the mounds for about 3 minutes. Allow them to begin to brown and then use a spatula to press them down.
  7. Remove them from the skillet and place them on a plate lined with paper towels.
  8. Top with plain yogurt as desired.

9. Kale Mushroom Omelet

  • 1/3 cup sliced mushrooms (Cremini or Shiitake work well)
  • 2 tablespoons thinly sliced shallots (or green onion)
  • ½ cup thinly sliced kale (make sure it is thoroughly washed and dried)2 eggs
  • ¼ cup cottage cheese
  1. In a medium size skillet, add 1 teaspoon of olive oil and heat to medium-high. Add mushrooms and shallots and stir until wilted. Add kale and cook down about 3 minutes. Remove from skillet temporarily.
  2. Combine two eggs and beat gently.
  3. Recoat skillet with cooking oil spray.  Add eggs and once they begin to take form along the edges, add cottage cheese and cooked veggies in the center of the omelet. Cook until eggs are set. Fold over and flip as your cooking skills allow

10. Uncommon Breakfast Bowl

Are you ready for this? Here’s your ingredients:

  • 1/2 cup unsweetened almond or coconut milk
  • 1 frozen (peeled) banana
  • 2 scoops organic Protein (grass-fed whey or Healthy Skoop)
  • 1 pitted Medjool date
  • 1 tablespoon cacao powder
  • 1/4 of an avocado
  • 1 tablespoon unsweetened dried coconut
  • 1 tablespoon rolled oats
  • 1 tablespoon chopped walnuts or almonds


    1. Place almond milk, banana, protein, date, cacao powder and avocado in a high-speed blender or food processor and blend until smooth and creamy. This mixture should be pretty thick. 
    2. Pour or scoop mixture into a bowl and top with the dried toppings (coconut through nuts). Feel free to get creative with the toppings, just keep the sugar to a minimum. 


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