The 17 Healthiest Breakfast Options from a Diner Menu
ABSTRACT
Discover 17 delicious breakfast options handpicked by personal trainer Michael Moody, designed to kickstart your morning on the right foot. He’s covered your breakfast cravings from Granny's Berry Berry Oatmeal loaded with blueberries, raspberries, and strawberries to the MMM-Mushroom Spinach Skillet bursting with fresh spinach, mushrooms, and onions. The modifications ensure you enjoy these dishes guilt-free, with options like almond milk, pecans, and various seeds. Whether you prefer savory or sweet, vegan or not, there's a breakfast choice here to satisfy your taste buds and fuel your day. Say goodbye to sugary cereals and hello to a healthier breakfast routine!
Keywords
Healthy Breakfast Options
Weight Loss Breakfast Ideas
Vegan Breakfast Choices
Nutritious Morning Meals
Breakfast Modifications for Health
Homemade Breakfast Recipes
Vegan Breakfast Recommendations
Breakfast for Healthy Living
Nutritious Breakfast Dishes
Vegan Meal Options
Breakfast without Sugary Cereals
Nutrient-Packed Morning Meals
Breakfast for Weight Loss
Healthy Breakfast at Diners
Diner Breakfast Choices
Vegan Meal Suggestions
Low-Fat Breakfast Options
Guilt-Free Breakfast Ideas
Balanced Breakfast Selections
Customizable Breakfast Dishes
Nutritional Breakfast Changes
Vegan Breakfast Alternatives
Breakfast Menu Modifications
Healthier Breakfast Alternatives
A slight pivot could easily change the health factor of your favorite breakfast meal.
Introduction
When I encourage my weight loss clients to eat breakfast, they usually answer, “I don’t know what to eat.” This is a fair response since we’ve been overwhelmed with advertising for donuts, sugary cereals, and bacon….all of which aren’t conducive to healthy living.
Fret no more! I’ve handpicked 17 breakfast items from the local diners, Eggsperience, and Griddle 24 (with modifications). While I hope this list will guide your dining experience, you can recreate these easy meals at home, too.
Please remember that I always recommend a plant-based meal as a first option. You’re better off if the options below were a wonderful mix of vegetables, fruits, seeds, nuts, legumes, and beans. If you have your daily animal consumption in check, you may get away with omega-3 free-range eggs or a wild animal option in the morning as an option, too. Leave the dairy, toast, and pancakes off the table. Good luck, be creative, and enjoy!
HEALTHY BREAKFAST OPTIONS
1. GRANNY'S BERRY BERRY OATMEAL
Description: Blueberries, red raspberries, and strawberries stirred in, topped with all-natural granola and honey.
Personal Trainer Modifications: Substitute the milk with almond milk. Add pecans instead of granola. Add a type of seeds (hemp, chia, etc.) too.
2. MMM-MUSHROOM SPINACH SKILLET
Description: Fresh spinach, mushrooms, and onions over a bed of American potatoes.
Personal Trainer Modifications: No cheese or milk. Add a side of vegetarian beans, seeds (hemp, chia, pumpkin, sunflower, etc.), and avocado or nuts.
3. TINY TIM'S FARM STAND FRITTATA
Description: Fresh spinach and mushrooms accented with diced bacon and topped with jack and cheddar cheeses.
Personal Trainer Modifications: No cheese. Replace the milk with broth if possible (otherwise, move to the next menu item). Add a side of vegetarian beans, seeds (hemp, chia, pumpkin, sunflower, etc.), and avocado or nuts.
4. BUENOS DIAZ BREAKFAST CHILAQUILES
Description: Homemade corn tortilla chips cooked with green salsa, topped with mozzarella cheese, and two eggs any style. Garnished with refried beans, lettuce, tomato, and sour cream.
Personal Trainer Modifications: No cheese or sour cream. Add a side of vegetarian beans, seeds (hemp, chia, pumpkin, sunflower, etc.), and avocado or nuts.
5. BANANA OAT PANCAKES
Description: Fresh diced bananas in an oat batter, perfectly griddled and topped with fresh bananas.
Personal Trainer Modifications: If you must have your pancakes, a banana, oat, and almond milk batter will be your best bet, hands down. Top with pecans to add healthy fat and protein, and limit the syrup (1 teaspoon as a generous treat to a meal with a lot of sugar from the bananas).
6. EGG SCRAMBLERS
Description: Scrambled with three grade AA farm fresh eggs, served with hash browns and choice of toast or pancakes. Pick your three favorites for a custom scrambler! Green peppers, mushrooms, spinach, tomatoes, onions, broccoli, or scallions.
Personal Trainer Modifications: I’ve left off the other meat and cheese options that will get you in trouble. Add a side of vegetarian beans, seeds (hemp, chia, pumpkin, sunflower, etc.), and avocado or nuts.
7. BREAKFAST TACOS
Description: Eggs Scrambled with Chorizo, jalapenos, and onions stuffed in three corn tortillas accented with green salsa and cilantro, garnished with refried beans, lettuce, tomatoes, and sour cream.
Personal Trainer Modifications: No cheese or sour cream. Substitute the chorizo with green peppers, mushrooms, spinach, tomatoes, onions, broccoli, or scallions. Add a side of seeds (hemp, chia, pumpkin, sunflower, etc.) and avocado or nuts.
8. ELENA’S EGG WHITE SCRAMBLER
Description: Spinach, mushrooms, roasted red peppers, and low-fat Mozzarella. Served with fresh fruit instead of hash browns.
Personal Trainer Modifications: No cheese or milk. Add a side of vegetarian beans, seeds (hemp, chia, pumpkin, sunflower, etc.), and avocado or nuts.
9. ELENI'S EGG WHITE DELIGHT
Description: Talk about guilt-free indulgence! Feast on fresh spinach, mushrooms, roasted red peppers, and low-fat mozzarella. Served with fresh fruit instead of hash browns.
Personal Trainer Modifications: No cheese or milk. Add a side of vegetarian beans, seeds (hemp, chia, pumpkin, sunflower, etc.), and avocado or nuts.
10. THE MEDITERRANEAN
Description: A sunny omelet of fresh spinach, tomatoes, kalamata olives, oregano, and imported feta cheese.
Personal Trainer Modifications: No cheese or milk. Add a side of vegetarian beans, seeds (hemp, chia, pumpkin, sunflower, etc.), and avocado or nuts.
11. THE BANNOCKBURN GREEN
Description: For the veggie lover! Fresh broccoli florets, tomatoes, green peppers, and onions mixed with Swiss and cheddar.
Personal Trainer Modifications: No cheese or milk. Add a side of vegetarian beans, seeds (hemp, chia, pumpkin, sunflower, etc.), and avocado or nuts.
12. GRIDDLE 24 EGG WHITE OMELETTE
Description: Baby spinach, avocado, tomato salsa, and turkey bacon.
Personal Trainer Modifications: No cheese or milk. Add a side of vegetarian beans, seeds (hemp, chia, pumpkin, sunflower, etc.), and avocado or nuts.
13. STEEL CUT OATS
Description: Steel-cut oatmeal with 2% milk served with brown sugar.
Personal Trainer Modifications: Substitute the milk with almond milk and add blueberries, strawberries, or bananas, as well as pecans and a type of seeds (hemp, chia, etc.).
14. ESPANOLA (3 EGG SKILLET)
Description: Jalapeno peppers, avocado, onions, mushrooms, jack cheese, potatoes, and tortillas.
Personal Trainer Modifications: No cheese or milk.
15. VEGGIE GARDEN DELIGHT (3 EGG SKILLET)
Description: Green peppers, onions, mushrooms, tomatoes, broccoli, and spinach.
Personal Trainer Modifications: No cheese or milk. Choose a side of fruit.
16. ACAPULCO SCRAMBLER (3 EGG SCRAMBLER)
Description: Diced chicken, jalapenos, tomatoes, avocado, and jack cheese.
Personal Trainer Modifications: No cheese or milk. Choose a side of fruit.
17. VEGGIES (3 EGG SCRAMBLER)
Description: Green peppers, mushrooms, onions, broccoli, avocado, spinach, tomatoes, jalapenos, and Kalamata olives.
Personal Trainer Modifications: No cheese or milk. Choose a side of fruit.
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
Episode #10 - Eat for Life, Weight Loss, and an Optimal Immune System with Best Selling Author Dr. Fuhrman
Welcome to “The Elements of Being” podcast, where I dissect and explore the minds and habits of psychologists, filmmakers, writers, and industry icons. We examine the mental and emotional narratives and processes that steer the social stream of consciousness….It is truly a chance to geek out about human behavior's psychology. Each episode is a glimpse into the trends and patterns of human behavior and the underlying influences that navigate us in different directions. Whether we primarily focus on nutrition or the unconscious, guests share insights, thought-provoking lessons, the nuances of creativity, and the elements of being….us.
In today's episode, I interview Dr. Joel Fuhrman, an internationally recognized nutrition and natural healing expert and author of seven New York Times bestsellers, including his most recent book, Eat for Life. His other bestsellers include Eat to Live. Super Immunity, The End of Diabetes, The Eat to Live Cookbook, The End of Dieting, and The End of Heart Disease.
