Build a Family Legacy: One Week Meal Plan – Breakfast

I hope you’re enjoying your Family Legacy Workbook! This week you get to tempt your family’s taste buds with some delicious, nutritious, easy to prepare meals. I would encourage you to try all the meals – unless you have an allergy to one of the ingredients – they are mostly low GI, wholefood recipes with lots of colorful ingredients. That means you get the most nutritional bang for your buck, and they have all kinds of interesting textures and flavors to keep your family craving more!

Print this page to get your grocery list and recipes in one place! This page has all of your breakfast recipes. There is a link to the lunch recipes at the end.

Shopping List

Dry Grocery:

whole grain bread

granola

old fashioned oats

pecans (or your favorite nuts)

chia seeds

cinnamon

Sugar in the Raw

salt

vanilla extract

honey

non-stick cooking spray

applesauce

Dairy:

unsweetened almond milk (or skim, soy)

eggs

Greek yogurt (plain)

Fresh Produce:

bananas

blueberries

blackberries

avocado

plum tomatoes

cilantro

cucumber

lemon

lemon juice

peaches or apricots

Frozen Foods:

frozen raspberries

Breakfast Recipes

Overnight Oatmeal 1

Ingredients: makes one serving in a mason jar

1/4 cup old fashioned oats

1/2 cup unsweetened almond milk (or skim, soy)

1/4 medium banana, sliced (freeze the rest for smoothies!)

1/2 tbsp chia seeds

1/2 cup blueberries

1 Tbsp raw sugar

pinch cinnamon

Top with 1 Tbsp chopped pecans (or any nut)

Directions: Place all the ingredient in a jar, shake, cover and refrigerate overnight. Add your favorite crunchy toppings such as nuts, granola, etc and enjoy the next day!

Yogurt Parfait

Ingredients: makes one serving

1 cup vanilla yogurt

8 blackberries

1/2 cup granola

Directions: In a large glass or jar layer 1/2 cup yogurt, 4 blackberries, 1/4 cup granola; repeat layers.

Note: Use your favorite fruits, try new fruits, add nuts and seeds to mix it up! Also, you can cut the sugar if you buy plain Greek yogurt and flavor 1 cup with 1 tsp of organic vanilla.

Boiled Eggs & Whole Wheat Toast

Ingredients:

eggs

whole grain bread (We like Arnold brand)

Directions: For perfect hard boiled eggs, place the eggs in a single layer at the bottom of a saucepan. Cover with at least an inch or two of cold water. The more eggs that are crowding the pan the more water you should have over the eggs. Heat the pot on high heat and bring the water to a full rolling boil. Turn off the heat, keep the pan on the hot burner, cover, and let sit for 10-12 minutes. If you have the type of stove burner that doesn’t retain any heat when turned off, you might want to lower the temp to low, simmer for a minute, and then turn it off. Strain out the water from the pan and run cold water over the eggs to cool them quickly and stop them from cooking further. Or, if you are cooking a large batch of eggs, remove them with a slotted spoon to a large bowl of ice water. Toast the bread and spread with ghee or fresh fruit preserves.

Smoothie

Ingredients: makes 2 servings

2 cups frozen raspberries

1 cup unsweetened almond milk

1/2 avocado

2 Tbsp lemon juice

Directions: Combine raspberries, almond milk, avocado and lemon juice in blender; blend until smooth. Pour into glasses. Serve immediately.

California Omelets

Ingredients: makes 4 servings

2 plum tomatoes, chopped

2 to 4 Tbsp chopped cilantro

1/4 tsp salt

2 whole eggs, 4 egg whites, combined and whisked

1/4 cup unsweetened almond milk

Nonstick cooking spray

1 ripe medium avocado, chopped

1 small cucumber, chopped

1 lemon, quartered

Directions: Preheat oven to 200 degrees F. Combine tomatoes, cilantro and salt in small bowl, set aside. Whisk eggs and egg whites with almond milk until well blended. Heat small nonstick ovenproof skillet over medium heat; coat with cooking spray. Pour half of egg mixture into skillet; cook 2 minutes or until eggs begin to set. Lift edge of omelet to allow uncooked portion to flow underneath. Cook 3 minutes or until set. Spoon half of tomato mixture over half of omelet. Loosen omelet with spatula and fold in half. Slide omelet onto serving plate; keep warm.

Repeat steps for second omelet with remaining half of egg mixture. Serve topped with avocado and cucumber and garnish with lemon wedges.

Overnight Oatmeal 2

Ingredients: makes 4 servings

2 cups rolled oats (not instant or quick cooking)

2 cups unsweetened soy milk or almond milk

1 teaspoon lemon zest

1/2 teaspoon vanilla extract

1/4 cup chopped pecans, walnuts or almonds

2 peaches or apricots, pitted and sliced

2 tablespoons honey (optional)

Directions: Combine oats, milk, zest and vanilla in a bowl, cover and refrigerate overnight. The next morning, scoop oatmeal into bowls and top with pecans, peaches and a drizzle of honey.

Protein Griddle Cakes

Ingredients: makes 1 serving

1/2 cup oatmeal

2 egg whites

1 egg

1 tsp ground cinnamon

1 tsp honey

1/4 cup unsweetened applesauce

1/2 tsp vanilla extract

Directions: Place all ingredients in a blender and blend until smooth. Spray a non-stick skillet with cooking spray and pour batter into pan. Cook until golden brown on medium to medium high heat about 5 minutes per side.

Note: Do not cook on high heat, the pancake will brown but the center will be raw.

Click here for your Lunch Recipes & Shopping List

*Colored Text shows ingredients found in Juice Plus+

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