Nutrition tips #1: 3 easy weekday breakfasts that will get you out of bed in the morning

Here are a few nutritionist approved-recipes to help you eat healthier this year.

We have listed below some really nice and easy recipes to help you eating healthier this year. Making a small change or establishing a new habit can be a great way to get healthier—as long as you have a realistic plan of action and good reasons for doing so. But, trying to overhaul your entire diet in one day, or deciding to cut out a huge number of your favorite foods for a month or two is not serious and healthy. Bear in mind that like any training, it’s about consistency and realistic objectives.

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Pumpkin Protein Pancakes

High-protein, high-fiber pancakes with no protein powder.

(Makes 2 Servings)

Ingredients 

  • 2 large eggs 
  • 3/4cup plain 2-percent-fat Greek yogurt 
  • 1/2 cup canned pumpkin 
  • 1 1/2 tablespoons maple syrup, divided 
  • 1/2teaspoon vanilla extract 
  • 1/2cup whole wheat flour 
  • 1/4cup rolled oats 
  • 1 teaspoon baking powder 
  • 1pinch salt 
  • 1/4teaspoon pumpkin pie spice 
  • 20 pecan halves, chopped 

Directions 

  1. In a bowl, beat eggs. Stir in yogurt, pumpkin, 1 tbsp maple syrup, and vanilla.
  2. In another bowl, stir together flour, oats, baking powder, salt, and pumpkin pie spice. 
  3. Add dry ingredients to wet and stir to combine. 
  4. In a large nonstick skillet coated with cooking spray over medium-low heat, drop a heaping ⅓ cup batter for each pancake. Cook until underside is brown and bubbles form on top, about 3 minutes. Flip and cook about 3 minutes more. Repeat with remaining batter. 
  5. Top with pecan halves and the remaining maple syrup. 
  6. Cool leftover pancakes before storing in an airtight container in the fridge up to 3 days, or store leftover batter in an airtight container in the fridge up to 4 days.  (for 3 large pancakes, with toppings) 

Nutrition Per Serving

  • 415 calories
  • 16g fat (3g saturated) 
  • 49g carbs 
  • 15g sugar 
  • 7g fiber 
  • 22g protein 

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Banana Nut Overnight Oats

Banana thickens and sweetens overnight oats.

(Makes 1 Serving)

Ingredients

  • 1/2 large ripe banana
  • 1/2 cup rolled oats
  • 1/2 cup plain 2-percent-fat Greek yogurt
  • 1/3 cup unsweetened almond milk
  • 1/4 teaspoon vanilla extract
  • 1/4 teaspoon cinnamon
  • 15 pecan halves, chopped
Directions
  1. In a small container, mash banana with a fork. Add oats, yogurt, almond milk, vanilla, and cinnamon. Stir to combine.
  2. Refrigerate at least 6 hours.
  3. Serve cold, topped with chopped pecans.

Nutrition Per Serving

428 calories
19 g fat (3 g saturated)
49 g carbs
12 g sugar
8 g fiber
19 g protein
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5-Ingredient Green Smoothie

Another easy green smoothie to add to your arsenal.

(Makes 1 Serving)

Ingredients

  • 1cup kale leaves
  • 1cup frozen mango chunks
  • 1/2cup plain 2-percent-fat Greek yogurt
  • 1/2cup unsweetened almond milk
  • 2tablespoons natural peanut butter
Directions
  1. In a blender, puree all ingredients until smooth.
  2. Serve immediately, or refrigerate until ready to serve.

Nutrition Per Serving

420 calories
20 g fat (4 g saturated)
43 g carbs
30 g sugar
8 g fiber
24 g protein
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