Breakfast Scramble Blueprint

This is the blueprint I use for my Breakfast Scrambles almost every day. These ingredients will give you a good balance of macronutrients (protein, carbs, and fats), micronutrients (vitamins and minerals), and provide you with energy and satiety…and it will make those taste buds dance.

Starting the day with a good balanced breakfast is critical to keep your blood sugar in check and prevent the highs and lows that a breakfast high in processed foods will do, as addition to adding inches to your waist line (cereal, breads, pop tarts, donuts, hot cereal, muffins,etc.)


Would you rather:

1. Eat a processed breakfast…and be hungry within 30 minutes, feel tired, sluggish and moody.


2. Eat The Breakfast Scramble…and feel full for 2-3 hours, energetic, alert, and happy.





1. Veggies (high fiber, rich in nutrients)

  • Any kind you want.
  • My favorites are yellow squash, zucchini, red peppers, onions.

2. Meat (high in protein)

  • turkey sausage, ham, chicken/apple sausage.
  • My favorites are all of the above. I will sometimes get the Jenni-o hot turkey sausage for an extra kick!

3. Eggs (high in protein)

  • 2 whole eggs and 1-2 egg whites
  • CRITICAL NOTE: use the whole egg in addition to the egg whites. The yolk contains more than 90% of the eggs vitamins, minerals and anti-oxidants. It contains all the healthy fat, which we need to keep our hormones balanced and our brain healthy. The extra egg whites are because they are a very good quality protein source and provide some extra substance, makes you feel like you are eating a lot, which for some reason us Americans like quantity! ????

4. Healthy Cooking Oil

  • Extra Virgin Olive Oil, Avocado Oil, Macadamia Nut Oil, Coconut Oil
  • Don’t be afraid of these healthy fats. Again, our bodies need healthy fats to balance our hormones and keep our brains healthy and functioning properly.


1. Heat healthy oil in a pan.

2. Add in your cut up veggies and meat. Sauté for 2-3 minutes

3. In a separate bowl, mix WHOLE eggs with egg whites add add a splash of milk. Whisk together.

4. Add egg mixture to pan with veggies and meat.

5. Cook till desired done-ness.

6. Top with salsa and avocado, if desired.

7. Feel satisfied, happy and excited that you started your day off right!!



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By | 2014-08-06T20:52:17+00:00 August 6th, 2014|iBLOG, NUTRITION, RECIPES|