5 MAKE-AHEAD BREAKFASTS UNDER 300 CALORIES!

Make-Ahead Instant Oatmeal Jars

Ingredients

• 1/2 cup (40 grams) uncooked quick oats
• 1 pinch salt
• 1/8 teaspoon cinnamon spice
• 1 tablespoon dried cranberries (or dried fruit of your choice)
• 1 tablespoon almond slivers (or nuts of your choice)
• 1 cup of water

Directions

To make your oatmeal jar, layer the ingredients in the following order: oatmeal, salt, cinnamon, cranberries, and almond slivers. Make as many jars as you’d like and store in a dry area. If you don’t have mason jars, feel free to make oatmeal packets using zip-lock bags. Remember to label with the date so you can keep track of freshness.

To cook the oatmeal with boiling water, bring 1 cup water to a rolling boil. Pour water into the oatmeal jar and stir. Let the oatmeal stand for 4-5 minutes to soften. Then, stir and enjoy!

To cook the oatmeal by microwaving, pour oatmeal into a microwave-safe container large enough for it to bubble without spilling, then add 1 cup water. Microwave (at power level 7) for 2 minutes.

Nutrition Information

Serves: 1 |  Serving Size: 1 oatmeal jar

Per serving: Calories: 229; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 152mg; Carbohydrate: 38g; Dietary Fiber: 5g; Sugar: 7g; Protein: 6g

Nutrition Bonus: Potassium: 170mg; Iron: 12%; Vitamin A: 0%; Vitamin C: 1%; Calcium: 4%

Energizing Tips (optional)

• Swap water for 1 cup of reduced-fat (2%) milk to bump up calories and protein. (Per serving: Calories: 351; Total Fat: 11g; Carbohydrate: 49g; Dietary Fiber: 4g; Sugar: 19g; Protein: 14g)

• Mix in 1 tablespoon of peanut butter before serving to bump up calories and healthy fats. (Per serving: Calories: 334; Total Fat: 14g; Carbohydrate: 41g; Dietary Fiber: 6g; Sugar: 8g; Protein: 10g)

Cauliflower-Crusted Spinach Feta Pie

Ingredients

For the crust

• 1 large head cauliflower, cut into 8 cups (1200g) florets
• 1 tablespoon Parmesan cheese, shredded
• 2 large egg whites

For the filling

• 6 large egg whites
• 2 large eggs
• 10 ounces (284g) frozen spinach, thawed and drained
• 3/4 cup (100g) feta cheese, crumbled
• 1/4 cup (25g) green onion, chopped
• 1 teaspoon dried oregano
• 1/2 teaspoon ground black pepper

Directions

For the crust

Preheat the oven to 400°F (200ºC), and coat a deep, 9-inch pie pan with cooking spray, reserve. Spread a clean tea towel on the counter for draining the cauliflower.

Place the cauliflower in a microwave-safe bowl and heat 5 minutes on high. The cauliflower should be tender. Transfer half of the cauliflower to a food processor and process mincing finely. Dump the cauliflower on the clean tea towel, and repeat with the remaining cauliflower. Use a spatula to spread the cauliflower in a loose layer over the tea towel and let cool for 10 minutes.

While it cools, whisk the 2 egg whites with the parmesan in a medium bowl. When the cauliflower has cooled, pull up the edges of the towel and make a bundle, and press and knead the cauliflower over the sink to remove as much water as possible. Wring and twist the towel to squeeze out all the moisture; it will take a few minutes. When nearly dry, transfer the cauliflower to the bowl with the egg whites and stir to mix. Spoon into the oiled pie pan and press down with the back of the spoon to form a crust, making a rim about half an inch above the edge of the pan. Bake for 15-20 minutes. The edge will be browned and the bottom will look dry.

For the filling

Whisk the remaining egg whites and the whole eggs in a large bowl. Wring the water from the spinach and add to the eggs along with the feta, green onions, oregano, and pepper. Stir to mix, and pour into the baked shell. Smooth the top and bake for about 35–40 minutes, until the top is puffed in the center and the eggs are cooked through. Cool on a rack for five minutes before slicing into 7 pieces.

Serves: 7 | Serving Size: 1/7 of a 9-inch pie

Nutrition (per serving): Calories: 136; Total Fat: 6g; Saturated Fat: 3g; Monounsaturated Fat: 1g; Cholesterol: 68mg; Sodium: 330mg; Carbohydrate: 11g; Dietary Fiber: 5g; Sugar: 4g; Protein: 13g   

1-Minute Berry Peanut Butter Smoothie For Two

Ingredients

• 6 ounces (about 1 1/2 cups) fresh or frozen raspberries
• 2 tablespoons reduced-fat milk
• 2 tablespoons smooth natural peanut butter
• 1 teaspoon honey
• 1 cup ice cubes

Directions

Add all ingredients to a blender, and blend until smooth. Then, share it with a buddy and enjoy!

Nutrition Information

Serves: 2 |  Serving Size: 1 cup

Per serving: Calories: 156; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 1mg; Sodium: 57mg; Carbohydrate: 19g; Dietary Fiber: 7g; Sugar: 9g; Protein: 5g

Nutrition Bonus: Potassium: 23mg; Iron: 10%; Vitamin A: 1%; Vitamin C: 41%; Calcium: 2% 

Peanut Butter Breakfast Cookies

Ingredients

• 2 large (140 grams each), ripe bananas
• 2 large (50 grams each) eggs
• 2 1/2 cups (200 grams) rolled oats (certified gluten-free if necessary)
• 1 cup (260 grams) peanut butter
• 3 tablespoons honey
• 2 teaspoons cinnamon
• Pinch of salt

Directions

Preheat the oven to 350°F. Spray a cookie sheet with cooking spray.

Add the ripe bananas and eggs into a medium mixing bowl. Mix with a spatula, mashing on the banana to get chunks as small as possible. Add the oats, peanut butter, honey, and salt, and stir until just combined. The mixture will get thick and hard to stir.

Use a 1/4 cup measure to portion cookie dough into 12 balls. Take each ball and split it in half to create 24 smaller balls. Roll each ball and lightly smash it between your palms to create a mini cookie.

Place the cookies on the baking sheet. Bake until the edges start to brown, 12 to 15 minutes.

Nutrition Information

Serves: 8 |  Serving Size: 3 cookies

Per serving: Calories: 299; Total Fat: 15g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 53mg; Sodium: 131mg; Carbohydrate: 34g; Dietary Fiber: 6g; Sugar: 13g; Protein: 11g

Nutrition Bonus: Potassium: 271mg; Iron: 13%; Vitamin A: 2%; Vitamin C: 4%; Calcium: 3% 

Lemony Strawberry Oat Soak With Kiwi Mint

Ingredients

• 1 cup (88g) rolled oats
• 1 cup (240ml) skim milk
• 1 cup (240ml) 0% plain yogurt
• 2 cups (288g) strawberries, divided
• 2 teaspoons lemon zest
• 1 tablespoon maple syrup
• 2 medium kiwi fruit, peeled and chopped
• 2 tablespoons fresh spearmint, thinly sliced

Directions

In a 3–4 cup (480–720ml) storage tub, combine the oats, skim milk and yogurt, and stir to mix. Chop half of the strawberries very finely, and add to the oat mixture with any juice that they release. Add the lemon zest and maple syrup. Stir well. Cover and refrigerate for at least 6 hours or up to overnight.

Chop the remaining cup of strawberries and place in a small bowl. Add the kiwi and mint and toss to mix.

Serve 3/4 cup (66g) of the oat mixture topped with about 6 tablespoons of the fruit.

Serves: 4 | Serving Size: 3/4 cup oats, plus 6 tablespoons topping

Nutrition (per serving): Calories: 186; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Cholesterol: 3mg; Sodium: 75mg; Carbohydrate: 35g; Dietary Fiber: 5g; Sugar: 18g; Protein: 8g