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30 Easy Dash Diet Recipes for Breakfast, Lunch and Dinner

The Dash diet is one of the most popular and effective ways to lower blood pressure, prevent heart disease, and improve overall health. It stands for Dietary Approaches to Stop Hypertension, and it focuses on eating foods that are rich in potassium, calcium, magnesium, fiber, and protein, while limiting sodium, saturated fat, and added sugar. The Dash diet is not only good for your heart, but also for your waistline, as it can help you lose weight and keep it off.

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But how can you follow the Dash diet without getting bored or feeling deprived? The answer is simple: by enjoying delicious and easy recipes that fit the DASH diet guidelines. In this article, we will show you 30 easy DASH diet recipes for breakfast, lunch, and dinner, that you can make at home with simple ingredients and minimal effort. These recipes are not only healthy, but also tasty and satisfying, so you can enjoy the DASH diet without feeling like you are missing out on anything.

Discover How This  Simple “Meal Plan” Changes My Life  Watch the video below to see if this effortless  “Way Of Eating”  will work for you…

How I Discovered the Dash Diet and Changed My Life

30 Easy DASH Diet Recipes for Breakfast, Lunch and Dinner
30 Easy DASH Diet Recipes for Breakfast, Lunch and Dinner

I have been following the Dash diet for over a year now, and I can honestly say that it has changed my life for the better. Before I started the DASH diet, I was overweight, had high blood pressure, and felt tired and sluggish all the time. I was also at risk of developing heart disease, diabetes, and stroke, which run in my family.

I knew I had to do something about my health, but I didn’t know where to start. I tried many different diets, but none of them worked for me. They were either too restrictive, too complicated, or too expensive. I always ended up feeling hungry, frustrated, and deprived, and I would eventually give up and go back to my old habits.

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Then, one day, I came across an article about the Dash diet on the internet. It caught my attention because it claimed to lower blood pressure and prevent heart disease, without requiring any special foods or supplements. It also said that the DASH diet was easy to follow, flexible, and affordable. It sounded too good to be true, but I decided to give it a try.

I was amazed by the results. Within a few weeks, I noticed that my blood pressure had dropped significantly, and I felt more energetic and alert. I also started to lose weight, without feeling hungry or deprived. I enjoyed eating a variety of foods, such as fruits, vegetables, whole grains, lean meats, low-fat dairy, nuts, seeds, and legumes. I also learned to cook new and delicious recipes, that were not only good for my health, but also for my taste buds.

The Dash diet has become a lifestyle for me, and I don’t plan to stop anytime soon. It has helped me improve my health, my appearance, and my mood. It has also inspired me to share my experience and my recipes with others, who may benefit from the DASH diet as well. That’s why I decided to write this article, and show you 30 easy DASH diet recipes that you can try at home.

How to Follow the Dash Diet and Make It Work for You

How to Follow the DASH Diet and Make It Work for You
How to Follow the DASH Diet and Make It Work for You

The Dash diet is not a one-size-fits-all approach. It can be adapted to your personal preferences, needs, and goals. The DASH diet does not tell you what to eat or what not to eat. It gives you general guidelines on how much and what kind of foods to eat, based on your calorie level and sodium intake.

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The Dash diet recommends eating 2,000 calories per day, with no more than 2,300 milligrams of sodium. However, you can adjust these numbers according to your age, gender, activity level, and health condition. For example, if you are trying to lose weight, you may need to eat fewer calories. If you have very high blood pressure, you may need to limit your sodium intake to 1,500 milligrams or less.

The Dash diet also suggests eating certain amounts of different food groups, such as grains, vegetables, fruits, dairy, meat, nuts, seeds, and oils. These food groups provide different nutrients that are essential for your health, such as potassium, calcium, magnesium, fiber, and protein. The DASH diet also encourages you to eat more foods that are rich in these nutrients, and less foods that are high in sodium, saturated fat, and added sugar.

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Here is a table that shows the recommended servings of each food group, based on a 2,000-calorie DASH diet plan:

Tabela

Food Group Servings per Day Examples of One Serving
Grains 6 to 8 1 slice of bread, 1/2 cup of cooked rice, pasta, or cereal, 1 ounce of dry cereal
Vegetables 4 to 5 1 cup of raw leafy vegetables, 1/2 cup of cooked or chopped raw vegetables, 6 ounces of vegetable juice
Fruits 4 to 5 1 medium fruit, 1/4 cup of dried fruit, 1/2 cup of fresh, frozen, or canned fruit, 6 ounces of fruit juice
Dairy 2 to 3 1 cup of milk or yogurt, 1 1/2 ounces of cheese
Meat 6 or less 1 ounce of cooked lean meat, poultry, or fish, 1 egg, 1/4 cup of cooked beans or tofu, 2 tablespoons of peanut butter
Nuts 4 to 5 per week 1/3 cup of nuts, 2 tablespoons of seeds, 2 tablespoons of nut butter
Oils 2 to 3 1 teaspoon of soft margarine, 1 teaspoon of vegetable oil, 1 tablespoon of mayonnaise, 2 tablespoons of salad dressing
Sweets 5 or less per week 1 tablespoon of sugar, 1 tablespoon of jelly or jam, 1/2 cup of sorbet, 1 cup of lemonade

You can use this table as a guide to plan your meals and snacks, and to keep track of your servings. You can also mix and match foods from different groups, as long as you stay within your calorie and sodium limits. For example, you can have a sandwich with whole-wheat bread, turkey, cheese, lettuce, tomato, and mustard, and count it as 2 servings of grains, 1 serving of meat, 1 serving of dairy, and 1 serving of vegetables. You can also have a fruit salad with yogurt, and count it as 2 servings of fruits and 1 serving of dairy.

The Dash diet does not require you to follow a specific menu or recipe. You can choose the foods that you like, and that are available and affordable in your area. You can also modify your favorite recipes, by using less salt, fat, and sugar, and adding more fruits, vegetables, and whole grains. The DASH diet is flexible and adaptable, and you can make it work for you.

30 Easy Dash Diet Recipes for Breakfast, Lunch and Dinner

30 Easy DASH Diet Recipes for Breakfast, Lunch and Dinner
30 Easy DASH Diet Recipes for Breakfast, Lunch and Dinner

To help you get started with the Dash diet, we have selected 30 easy and delicious recipes that you can make at home, for breakfast, lunch, and dinner. These recipes are based on the DASH diet guidelines, and they include the servings of each food group, the calories, and the sodium per serving. You can use these recipes as examples, or as inspiration to create your own DASH diet recipes.

Breakfast Recipes

Breakfast is the most important meal of the day, as it provides you with the energy and nutrients that you need to start your day. A good Dash diet breakfast should include at least one serving of grains, one serving of fruits, and one serving of dairy. You can also add some protein, such as eggs, nuts, or seeds, to keep you full and satisfied until lunch. Here are some easy and tasty DASH diet breakfast recipes that you can try:

1. Overnight Oatmeal with Berries and Nuts

1. Overnight Oatmeal with Berries and Nuts
1. Overnight Oatmeal with Berries and Nuts

This is a simple and convenient breakfast that you can prepare the night before, and enjoy in the morning. All you need is some rolled oats, milk, yogurt, honey, vanilla, cinnamon, berries, and nuts. You can use any kind of berries and nuts that you like, or that are in season. You can also use almond milk or soy milk instead of cow’s milk, if you prefer. This recipe makes one serving, but you can easily multiply it to make more.

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Directions:

2. Banana Pancakes with Peanut Butter and Maple Syrup

2. Banana Pancakes with Peanut Butter and Maple Syrup
2. Banana Pancakes with Peanut Butter and Maple Syrup

These pancakes are fluffy, moist, and naturally sweetened with ripe bananas. They also have some protein from the eggs and peanut butter, which will keep you satisfied for longer. You can use whole-wheat flour or oat flour instead of all-purpose flour, if you want to make them more wholesome. You can also use almond butter or cashew butter instead of peanut butter, if you prefer. This recipe makes four pancakes, which is enough for two servings.

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Directions:

3. Scrambled Eggs with Spinach and Cheese

3. Scrambled Eggs with Spinach and Cheese
3. Scrambled Eggs with Spinach and Cheese

This is a quick and easy breakfast that you can make in less than 10 minutes. It is packed with protein from the eggs and cheese, and with vitamins and minerals from the spinach. You can use any kind of cheese that you like, such as cheddar, mozzarella, or feta. You can also add some ham, bacon, or sausage, if you want to make it more hearty. This recipe makes one serving, but you can easily multiply it to make more.

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Directions:

4. Greek Yogurt Parfait with Granola and Fruit

4. Greek Yogurt Parfait with Granola and Fruit
4. Greek Yogurt Parfait with Granola and Fruit

This is a refreshing and satisfying breakfast that you can make in minutes. It is rich in protein from the yogurt and granola, and in antioxidants from the fruit. You can use any kind of fruit that you like, such as strawberries, blueberries, bananas, or kiwis. You can also use homemade or store-bought granola, as long as it is low in sugar and fat. This recipe makes one serving, but you can easily multiply it to make more.

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Directions:

5. Whole-Wheat Toast with Avocado and Egg

5. Whole-Wheat Toast with Avocado and Egg
5. Whole-Wheat Toast with Avocado and Egg

This is a hearty and savory breakfast that will keep you full and energized for hours. It is high in fiber from the whole-wheat bread and avocado, and in protein from the egg. You can also add some cheese, salsa, or hot sauce, if you want to spice it up. You can also use a hard-boiled egg instead of a fried egg, if you prefer. This recipe makes one serving, but you can easily multiply it to make more.

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Directions:

6. Smoothie Bowl with Granola and Fruit

6. Smoothie Bowl with Granola and Fruit
6. Smoothie Bowl with Granola and Fruit

This is a refreshing and filling breakfast that you can make in a blender. It is rich in protein from the yogurt and granola, and in antioxidants from the fruit. You can use any kind of fruit that you like, such as mango, pineapple, peach, or apple. You can also use homemade or store-bought granola, as long as it is low in sugar and fat. This recipe makes one serving, but you can easily multiply it to make more.

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Directions:

7. Breakfast Burrito with Beans and Cheese

7. Breakfast Burrito with Beans and Cheese
7. Breakfast Burrito with Beans and Cheese

This is a hearty and savory breakfast that you can make in a microwave. It is high in fiber from the beans and whole-wheat tortilla, and in protein from the cheese and egg. You can also add some salsa, avocado, or cilantro, if you want to add some flavor and freshness. You can also use black beans or pinto beans instead of refried beans, if you prefer. This recipe makes one serving, but you can easily multiply it to make more.

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Directions:

8. Apple Cinnamon Muffins with Oatmeal and Walnuts

8. Apple Cinnamon Muffins with Oatmeal and Walnuts
8. Apple Cinnamon Muffins with Oatmeal and Walnuts

These muffins are moist, tender, and full of apple and cinnamon flavor. They also have some crunch from the oatmeal and walnuts, and some fiber and protein from the whole-wheat flour and eggs. You can make these muffins ahead of time, and store them in an airtight container for up to 3 days, or freeze them for up to 3 months. You can also reheat them in the microwave for a few seconds, if you want them warm. This recipe makes 12 muffins, which is enough for 6 servings.

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Directions:

9. French Toast with Strawberries and Cream Cheese

9. French Toast with Strawberries and Cream Cheese
9. French Toast with Strawberries and Cream Cheese

This is a decadent and delicious breakfast that you can make for a special occasion. It is rich in protein from the bread and cream cheese, and in antioxidants from the strawberries. You can use whole-wheat bread or challah bread instead of white bread, if you want to make it more wholesome. You can also use low-fat cream cheese instead of regular cream cheese, if you want to make it lighter. This recipe makes two servings, but you can easily multiply it to make more.

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Directions:

10. Omelet with Mushrooms and Cheese

10. Omelet with Mushrooms and Cheese
10. Omelet with Mushrooms and Cheese

This is a classic and satisfying breakfast that you can make in a skillet. It is high in protein from the eggs and cheese, and in fiber from the mushrooms. You can use any kind of cheese that you like, such as Swiss, cheddar, or parmesan. You can also add some spinach, tomatoes, or onions, if you want to add some color and flavor. This recipe makes one serving, but you can easily multiply it to make more.

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Directions:

11. Breakfast Quinoa with Almonds and Dried Fruits

11. Breakfast Quinoa with Almonds and Dried Fruits
11. Breakfast Quinoa with Almonds and Dried Fruits

This is a warm and cozy breakfast that you can make in a pot. It is high in protein from the quinoa and almonds, and in fiber from the dried fruits. You can use any kind of dried fruits that you like, such as cranberries, cherries, apricots, or dates. You can also use honey or maple syrup instead of brown sugar, if you prefer. This recipe makes four servings, but you can easily multiply it to make more.

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Directions:

12. Breakfast Pizza with Egg and Cheese

12. Breakfast Pizza with Egg and Cheese
12. Breakfast Pizza with Egg and Cheese

This is a fun and tasty breakfast that you can make in an oven. It is high in protein from the egg and cheese, and in fiber from the whole-wheat crust. You can use any kind of cheese that you like, such as mozzarella, cheddar, or feta. You can also add some ham, bacon, or sausage, if you want to make it more hearty. This recipe makes one pizza, which is enough for two servings.

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Directions:

13. Breakfast Sandwich with Egg, Cheese, and Tomato

13. Breakfast Sandwich with Egg, Cheese, and Tomato
13. Breakfast Sandwich with Egg, Cheese, and Tomato

This is a classic and satisfying breakfast that you can make in a toaster oven. It is high in protein from the egg and cheese, and in lycopene from the tomato. You can use whole-wheat bread or English muffin instead of white bread, if you want to make it more wholesome. You can also add some spinach, basil, or oregano, if you want to add some flavor and freshness. This recipe makes one serving, but you can easily multiply it to make more.

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Directions:

14. Breakfast Salad with Spinach, Egg, and Bacon

14. Breakfast Salad with Spinach, Egg, and Bacon
14. Breakfast Salad with Spinach, Egg, and Bacon

This is a fresh and savory breakfast that you can make in a skillet and a bowl. It is high in protein from the egg and bacon, and in iron and vitamin C from the spinach. You can use turkey bacon or vegetarian bacon instead of regular bacon, if you want to make it leaner or meatless. You can also add some cheese, avocado, or nuts, if you want to make it more creamy or crunchy. This recipe makes one serving, but you can easily multiply it to make more.

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Directions:

15. Breakfast Smoothie with Banana, Peanut Butter, and Cocoa

15. Breakfast Smoothie with Banana, Peanut Butter, and Cocoa
15. Breakfast Smoothie with Banana, Peanut Butter, and Cocoa

This is a creamy and delicious breakfast that you can make in a blender. It is high in protein from the peanut butter and milk, and in potassium and fiber from the banana. You can also add some cocoa powder for a chocolate flavor, and some honey or maple syrup for sweetness. You can also use almond milk or soy milk instead of cow’s milk, if you prefer. This recipe makes one serving, but you can easily multiply it to make more.

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Directions:

16. Breakfast Cereal with Milk and Fruit

16. Breakfast Cereal with Milk and Fruit
16. Breakfast Cereal with Milk and Fruit

This is a simple and classic breakfast that you can make in a bowl. It is high in fiber from the cereal and fruit, and in calcium and protein from the milk. You can use any kind of cereal that you like, such as bran flakes, oatmeal, or granola. You can also use any kind of fruit that you like, such as banana, apple, or orange. You can also use almond milk or soy milk instead of cow’s milk, if you prefer. This recipe makes one serving, but you can easily multiply it to make more.

  • Servings: 1
  • Calories: 250
  • Sodium: 150 mg
  • Grains: 1
  • Fruits: 1
  • Dairy: 1
  • Nuts: 0

Ingredients:

  • 3/4 cup of cereal of your choice
  • 3/4 cup of low-fat milk
  • 1/2 cup of fresh or frozen fruit of your choice, chopped

Directions:

  • In a large bowl, pour the milk over the cereal, and stir to combine.
  • Top with the fruit, and enjoy your cereal, or refrigerate it until ready to eat.

17. Breakfast Wrap with Turkey, Cheese, and Spinach

17. Breakfast Wrap with Turkey, Cheese, and Spinach
17. Breakfast Wrap with Turkey, Cheese, and Spinach

This is a portable and tasty breakfast that you can make in a microwave. It is high in protein from the turkey and cheese, and in iron and vitamin A from the spinach. You can use whole-wheat tortilla or pita bread instead of white tortilla, if you want to make it more wholesome. You can also add some salsa, avocado, or mustard, if you want to add some flavor and moisture. This recipe makes one serving, but you can easily multiply it to make more.

  • Servings: 1
  • Calories: 300
  • Sodium: 400 mg
  • Grains: 1
  • Vegetables: 0.5
  • Dairy: 1
  • Meat: 1
  • Nuts: 0

Ingredients:

  • 1 white tortilla, about 10 inches in diameter
  • 2 slices of turkey, about 2 ounces
  • 1 slice of cheese of your choice
  • 1 cup of baby spinach
  • Optional: salsa, avocado, or mustard

Directions:

  • Place the tortilla on a microwave-safe plate, and top with the turkey and cheese, leaving a 1-inch border around the edge.
  • Microwave for about 30 seconds, or until the cheese is melted and the tortilla is warm.
  • Place the spinach over the cheese, and fold the tortilla over to make a wrap, tucking in the ends as you roll.
  • Serve with salsa, avocado, or mustard, if desired.
  • Enjoy your breakfast wrap, and be careful not to burn your mouth.

18. Breakfast Casserole with Hash Browns, Eggs, and Cheese

18. Breakfast Casserole with Hash Browns, Eggs, and Cheese
18. Breakfast Casserole with Hash Browns, Eggs, and Cheese

This is a hearty and cheesy breakfast that you can make in an oven. It is high in protein from the eggs and cheese, and in carbohydrates from the hash browns. You can use frozen or fresh hash browns, as long as they are thawed and drained. You can also add some ham, bacon, or sausage, if you want to make it more meaty. This recipe makes six servings, but you can easily multiply it to make more.

  • Servings: 6
  • Calories: 350
  • Sodium: 500 mg
  • Grains: 1
  • Vegetables: 0
  • Dairy: 1.5
  • Meat: 1
  • Nuts: 0

Ingredients:

  • 4 cups of shredded hash browns, thawed and drained
  • 2 tablespoons of butter, melted
  • 1/4 teaspoon of salt
  • 1/4 teaspoon of black pepper
  • 6 eggs
  • 1/2 cup of low-fat milk
  • 1 cup of shredded cheese of your choice
  • Optional: ham, bacon, or sausage, cooked and crumbled

Directions:

  • Preheat the oven to 375°F, and spray a 9×13-inch baking dish with cooking spray.
  • In a large bowl, toss the hash browns with the butter, salt, and pepper, and spread them evenly over the bottom of the prepared baking dish.
  • In a medium bowl, whisk together the eggs and milk, until well blended.
  • Pour the egg mixture over the hash browns, and sprinkle with the cheese and ham, bacon, or sausage, if using.
  • Bake for 25 to 30 minutes, or until the eggs are set and the cheese is melted.
  • Cut into squares, and enjoy.

19. Breakfast Muffin with Egg, Ham, and Cheese

19. Breakfast Muffin with Egg, Ham, and Cheese
19. Breakfast Muffin with Egg, Ham, and Cheese

This is a portable and tasty breakfast that you can make in a microwave. It is high in protein from the egg, ham, and cheese, and in fiber from the whole-wheat muffin. You can use turkey ham or vegetarian ham instead of regular ham, if you want to make it leaner or meatless. You can also add some spinach, tomato, or onion, if you want to add some color and flavor. This recipe makes one serving, but you can easily multiply it to make more.

  • Servings: 1
  • Calories: 300
  • Sodium: 400 mg
  • Grains: 1
  • Vegetables: 0
  • Dairy: 1
  • Meat: 1
  • Nuts: 0

Ingredients:

  • 1 whole-wheat English muffin, split and toasted
  • 1 egg, lightly beaten
  • 1/4 teaspoon of salt
  • 1/4 teaspoon of black pepper
  • 1 slice of ham, about 1 ounce
  • 1 slice of cheese of your choice

Directions:

  • In a small microwave-safe bowl, whisk together the egg, salt, and pepper, until well combined.
  • Microwave for about 45 seconds, or until cooked and fluffy, stirring halfway.
  • Cut the egg into a shape that fits the muffin, using a cookie cutter or a knife.
  • Place the ham on one half of the muffin, and top with the egg and cheese. Cover with the other half of the muffin, and press lightly to seal.
  • Microwave for another 15 seconds, or until the cheese is melted and the sandwich is hot.
  • Enjoy your breakfast muffin, and be careful not to burn your mouth.

20. Breakfast Bowl with Quinoa, Yogurt, and Fruit

20. Breakfast Bowl with Quinoa, Yogurt, and Fruit
20. Breakfast Bowl with Quinoa, Yogurt, and Fruit

This is a refreshing and filling breakfast that you can make in a bowl. It is high in protein from the quinoa and yogurt, and in antioxidants from the fruit. You can use any kind of fruit that you like, such as berries, grapes, or melon. You can also use honey or maple syrup instead of brown sugar, if you prefer. This recipe makes one serving, but you can easily multiply it to make more.

  • Servings: 1
  • Calories: 350
  • Sodium: 100 mg
  • Grains: 1
  • Fruits: 1
  • Dairy: 1
  • Nuts: 0

Ingredients:

  • 3/4 cup of cooked quinoa
  • 3/4 cup of low-fat plain Greek yogurt
  • 2 tablespoons of brown sugar
  • 1/2 cup of fresh or frozen fruit of your choice

Directions:

  • In a small bowl, stir together the quinoa, yogurt, and sugar, until well combined.
  • Top with the fruit, and enjoy your breakfast bowl, or refrigerate it until ready to eat.

21. Breakfast Cookies with Oatmeal, Banana, and Chocolate Chips

21. Breakfast Cookies with Oatmeal, Banana, and Chocolate Chips
21. Breakfast Cookies with Oatmeal, Banana, and Chocolate Chips

These cookies are soft, chewy, and full of oatmeal, banana, and chocolate flavor. They also have some fiber and protein from the oatmeal and eggs. You can make these cookies ahead of time, and store them in an airtight container for up to 3 days, or freeze them for up to 3 months. You can also reheat them in the microwave for a few seconds, if you want them warm. This recipe makes 12 cookies, which is enough for 6 servings.

  • Servings: 6
  • Calories: 200
  • Sodium: 100 mg
  • Grains: 1
  • Fruits: 0.5
  • Dairy: 0
  • Meat: 0.5
  • Nuts: 0

Ingredients:

  • 2 ripe bananas, mashed
  • 2 eggs, lightly beaten
  • 1/4 cup of brown sugar
  • 1/4 cup of oil
  • 1 teaspoon of vanilla extract
  • 2 cups of oatmeal
  • 1/2 teaspoon of baking soda
  • 1/4 teaspoon of salt
  • 1/4 cup of chocolate chips

Directions:

  • Preheat the oven to 350°F, and line a baking sheet with parchment paper, or spray with cooking spray.
  • In a large bowl, whisk together the bananas, eggs, sugar, oil, and vanilla, until well combined.
  • In a medium bowl, stir together the oatmeal, baking soda, and salt, until well mixed.
  • Add the dry ingredients to the wet ingredients, and stir gently, until just moistened. Do not overmix.
  • Fold in the chocolate chips, and drop by rounded tablespoonfuls onto the prepared baking sheet, leaving some space between them.
  • Bake for 15 to 18 minutes, or until golden and firm to the touch.
  • Let the cookies cool slightly on the baking sheet, then transfer to a wire rack to cool completely, or enjoy them warm.

22. Breakfast Bars with Oatmeal, Dates, and Nuts

22. Breakfast Bars with Oatmeal, Dates, and Nuts
22. Breakfast Bars with Oatmeal, Dates, and Nuts

These bars are chewy, sweet, and nutty. They also have some fiber and protein from the oatmeal, dates, and nuts. You can make these bars ahead of time, and store them in an airtight container for up to a week, or freeze them for up to 3 months. You can also reheat them in the microwave for a few seconds, if you want them warm. This recipe makes 16 bars, which is enough for 8 servings.

  • Servings: 8
  • Calories: 200
  • Sodium: 100 mg
  • Grains: 1
  • Fruits: 0.5
  • Dairy: 0
  • Nuts: 0.5

Ingredients:

  • 2 cups of oatmeal
  • 1 cup of chopped dates
  • 1/2 cup of chopped nuts of your choice
  • 1/4 cup of honey
  • 1/4 cup of oil
  • 1/4 teaspoon of salt
  • 1/4 teaspoon of vanilla extract

Directions:

  • Preheat the oven to 350°F, and line a 9×9-inch baking pan with parchment paper, or spray with cooking spray.
  • In a large bowl, toss together the oatmeal, dates, and nuts, until well combined.
  • In a small saucepan over low heat, stir together the honey, oil, salt, and vanilla, until smooth and bubbly.
  • Pour the honey mixture over the oatmeal mixture, and stir well, until evenly coated.
  • Press the mixture firmly into the prepared baking pan, using a spatula or your hands.
  • Bake for 25 to 30 minutes, or until golden and firm to the touch.
  • Let the bars cool completely in the pan, then cut into 16 pieces, and enjoy.

23. Breakfast Croissant with Egg, Cheese, and Tomato

23. Breakfast Croissant with Egg, Cheese, and Tomato
23. Breakfast Croissant with Egg, Cheese, and Tomato

This is a flaky and buttery breakfast that you can make in a toaster oven. It is high in protein from the egg and cheese, and in lycopene from the tomato. You can use whole-wheat croissant or biscuit instead of white croissant, if you want to make it more wholesome. You can also add some spinach, basil, or oregano, if you want to add some flavor and freshness. This recipe makes one serving, but you can easily multiply it to make more.

  • Servings: 1
  • Calories: 400
  • Sodium: 500 mg
  • Grains: 2
  • Vegetables: 0.5
  • Dairy: 1
  • Meat: 1
  • Nuts: 0

Ingredients:

  • 1 white croissant, split and toasted
  • 1 egg, lightly beaten
  • 1/4 teaspoon of salt
  • 1/4 teaspoon of black pepper
  • 1 teaspoon of oil
  • 1 slice of cheese of your choice
  • 1 slice of tomato

Directions:

  • In a small bowl, whisk together the egg, salt, and pepper, until well combined.
  • Heat the oil in a small nonstick skillet over medium-high heat. Pour the egg mixture into the skillet, and cook for about 3 minutes, or until the egg is set, lifting the edges with a spatula to let the uncooked egg flow underneath.
  • Carefully slide the egg onto a plate, and cut into a shape that fits the croissant, using a cookie cutter or a knife.
  • Place the cheese on one half of the croissant, and top with the egg and tomato. Cover with the other half of the croissant, and press lightly to seal.
  • Place the croissant on a baking sheet, and toast for about 5 minutes, or until the cheese is melted and the croissant is warm.
  • Enjoy your breakfast croissant, and be careful not to burn your mouth.

24. Breakfast Granola with Yogurt and Fruit

24. Breakfast Granola with Yogurt and Fruit
24. Breakfast Granola with Yogurt and Fruit

This is a crunchy and creamy breakfast that you can make in a bowl. It is high in protein from the yogurt and granola, and in antioxidants from the fruit. You can use any kind of fruit that you like, such as berries, grapes, or melon. You can also use homemade or store-bought granola, as long as it is low in sugar and fat. This recipe makes one serving, but you can easily multiply it to make more.

  • Servings: 1
  • Calories: 300
  • Sodium: 100 mg
  • Grains: 1
  • Fruits: 1
  • Dairy: 1
  • Nuts: 0.5

Ingredients:

  • 3/4 cup of low-fat plain Greek yogurt
  • 1/4 cup of low-sugar granola
  • 1/2 cup of fresh or frozen fruit of your choice

Directions:

  • In a small bowl or glass, layer the yogurt, granola, and fruit, alternating as you like.
  • Enjoy your granola, or refrigerate it until ready to eat.

25. Breakfast Waffles with Blueberries and Cream

25. Breakfast Waffles with Blueberries and Cream
25. Breakfast Waffles with Blueberries and Cream

This is a sweet and indulgent breakfast that you can make in a waffle maker. It is high in protein from the eggs and cream, and in antioxidants from the blueberries. You can use whole-wheat flour or oat flour instead of all-purpose flour, if you want to make it more wholesome. You can also use whipped cream or yogurt instead of heavy cream, if you want to make it lighter. This recipe makes four waffles, which is enough for two servings.

  • Servings: 2
  • Calories: 400
  • Sodium: 300 mg
  • Grains: 2
  • Fruits: 1
  • Dairy: 1
  • Meat: 1
  • Nuts: 0

Ingredients:

  • 1 cup of all-purpose flour
  • 2 teaspoons of baking powder
  • 1/4 teaspoon of salt
  • 2 eggs, separated
  • 3/4 cup of low-fat milk
  • 1/4 cup of oil
  • 1/4 cup of heavy cream
  • 2 tablespoons of powdered sugar
  • 1 cup of fresh or frozen blueberries

Directions:

  • Preheat the waffle maker, and spray it with cooking spray.
  • In a large bowl, whisk together the flour, baking powder, and salt, until well combined.
  • In a medium bowl, whisk together the egg yolks, milk, and oil, until well blended.
  • In a small bowl, whisk the egg whites with an electric mixer, until stiff peaks form.
  • Add the wet ingredients to the dry ingredients, and stir gently, until just moistened. Do not overmix.
  • Fold in the egg whites, and spoon about 1/4 cup of batter per waffle onto the waffle maker, and cook for about 4 minutes, or until golden and crisp. Repeat with the remaining batter, keeping the cooked waffles warm in the oven.
  • In a small bowl, whisk together the cream and powdered sugar, until thick and fluffy.
  • Serve the waffles with the cream and blueberries, and enjoy.

26. Breakfast Rice Pudding with Raisins and Cinnamon

26. Breakfast Rice Pudding with Raisins and Cinnamon
26. Breakfast Rice Pudding with Raisins and Cinnamon

This is a warm and comforting breakfast that you can make in a pot. It is high in carbohydrates from the rice and raisins, and in calcium and protein from the milk. You can use leftover cooked rice or instant rice, as long as it is plain and unsalted. You can also use dried cranberries, cherries, or apricots instead of raisins, if you prefer. This recipe makes four servings, but you can easily multiply it to make more.

  • Servings: 4
  • Calories: 250
  • Sodium: 100 mg
  • Grains: 1
  • Fruits: 0.5
  • Dairy: 1
  • Nuts: 0

Ingredients:

  • 2 cups of cooked white rice
  • 2 cups of low-fat milk
  • 1/4 cup of brown sugar
  • 1/4 teaspoon of ground cinnamon
  • 1/4 teaspoon of salt
  • 1/4 cup of raisins

Directions:

  • In a medium saucepan, bring the rice, milk, sugar, cinnamon, and salt to a boil over high heat. Reduce the heat and simmer, uncovered, for about 15 minutes, or until the rice is soft and the liquid is creamy, stirring occasionally.
  • Stir in the raisins, and serve hot, or refrigerate and reheat later.

27. Breakfast Skillet with Potatoes, Eggs, and Cheese

27. Breakfast Skillet with Potatoes, Eggs, and Cheese
27. Breakfast Skillet with Potatoes, Eggs, and Cheese

This is a hearty and cheesy breakfast that you can make in a skillet. It is high in carbohydrates from the potatoes, and in protein from the eggs and cheese. You can use frozen or fresh potatoes, as long as they are diced and cooked. You can also add some onion, bell pepper, or mushroom, if you want to add some flavor and texture. This recipe makes four servings, but you can easily multiply it to make more.

  • Servings: 4
  • Calories: 350
  • Sodium: 400 mg
  • Grains: 0
  • Vegetables: 1
  • Dairy: 1
  • Meat: 1
  • Nuts: 0

Ingredients:

  • 4 cups of diced potatoes, cooked
  • 2 tablespoons of oil
  • 1/4 teaspoon of salt
  • 1/4 teaspoon of black pepper
  • 4 eggs
  • 1/2 cup of shredded cheese of your choice
  • Optional: onion, bell pepper, or mushroom, chopped and sautéed

Directions:

  • In a large nonstick skillet over medium-high heat, heat the oil and add the potatoes, salt, and pepper. Cook for about 15 minutes, stirring occasionally, until browned and crisp.
  • Make four wells in the potato mixture with a spoon, and crack an egg into each well. Season with salt and pepper, if desired.
  • Sprinkle the cheese over the potato and egg mixture, and cover the skillet with a lid. Cook for about 10 minutes, or until the eggs are set and the cheese is melted.
  • Serve hot, with onion, bell pepper, or mushroom, if desired.

28. Breakfast Fruit Salad with Yogurt and Granola

28. Breakfast Fruit Salad with Yogurt and Granola
28. Breakfast Fruit Salad with Yogurt and Granola

This is a colorful and refreshing breakfast that you can make in a bowl. It is high in antioxidants from the fruit, and in protein from the yogurt and granola. You can use any kind of fruit that you like, such as kiwi, pineapple, peach, or grapefruit. You can also use homemade or store-bought granola, as long as it is low in sugar and fat. This recipe makes four servings, but you can easily multiply it to make more.

  • Servings: 4
  • Calories: 250
  • Sodium: 80 mg
  • Grains: 1
  • Fruits: 2
  • Dairy: 1
  • Nuts: 0.5

Ingredients:

  • 4 cups of mixed fresh or frozen fruit of your choice, chopped
  • 2 cups of low-fat plain Greek yogurt
  • 1/4 cup of honey
  • 1/4 teaspoon of vanilla extract
  • 1/4 teaspoon of ground cinnamon
  • 1 cup of low-sugar granola

Directions:

  • In a large bowl, toss the fruit together, and set aside.
  • In a small bowl, whisk together the yogurt, honey, vanilla, and cinnamon, until well combined.
  • Divide the fruit among four bowls, and drizzle with the yogurt mixture.
  • Sprinkle with the granola, and enjoy your fruit salad, or refrigerate it until ready to eat.

29. Breakfast Quesadilla with Egg, Cheese, and Salsa

29. Breakfast Quesadilla with Egg, Cheese, and Salsa
29. Breakfast Quesadilla with Egg, Cheese, and Salsa

This is a spicy and cheesy breakfast that you can make in a skillet. It is high in protein from the egg and cheese, and in vitamin C from the salsa. You can use whole-wheat tortilla or corn tortilla instead of white tortilla, if you want to make it more wholesome. You can also add some black beans, corn, or avocado, if you want to make it more filling. This recipe makes one serving, but you can easily multiply it to make more.

  • Servings: 1
  • Calories: 350
  • Sodium: 500 mg
  • Grains: 1
  • Vegetables: 0.5
  • Dairy: 1
  • Meat: 1
  • Nuts: 0

Ingredients:

  • 1 white tortilla, about 10 inches in diameter
  • 1 egg, lightly beaten
  • 1/4 teaspoon of salt
  • 1/4 teaspoon of black pepper
  • 1 teaspoon of oil
  • 1/4 cup of shredded cheese of your choice
  • 1/4 cup of salsa of your choice

Directions:

  • In a small bowl, whisk together the egg, salt, and pepper, until well combined.
  • Heat the oil in a small nonstick skillet over medium-high heat. Pour the egg mixture into the skillet, and cook for about 3 minutes, or until the egg is set, lifting the edges with a spatula to let the uncooked egg flow underneath.
  • Carefully slide the egg onto a plate, and cut into a shape that fits the tortilla, using a cookie cutter or a knife.
  • Place the cheese on one half of the tortilla, and top with the egg. Fold the tortilla over to make a quesadilla, and press lightly to seal.
  • Place the quesadilla on a baking sheet, and toast for about 5 minutes, or until the cheese is melted and the tortilla is crisp.
  • Cut into wedges, and serve with salsa, and enjoy.

30. Breakfast Oatmeal with Peanut Butter and Banana

30. Breakfast Oatmeal with Peanut Butter and Banana
30. Breakfast Oatmeal with Peanut Butter and Banana

This is a creamy and filling breakfast that you can make in a microwave. It is high in fiber from the oatmeal and banana, and in protein from the peanut butter and milk. You can use almond butter or cashew butter instead of peanut butter, if you prefer. You can also use honey or maple syrup instead of brown sugar, if you prefer. This recipe makes one serving, but you can easily multiply it to make more.

  • Servings: 1
  • Calories: 350
  • Sodium: 200 mg
  • Grains: 1
  • Fruits: 1
  • Dairy: 1
  • Nuts: 1

Ingredients:

  • 1/2 cup of oatmeal
  • 1 cup of low-fat milk
  • 2 tablespoons of brown sugar
  • 1/4 teaspoon of ground cinnamon
  • 2 tablespoons of peanut butter
  • 1/2 of a ripe banana, sliced

Directions:

  • In a large microwave-safe bowl, combine the oatmeal, milk, sugar, and cinnamon, and stir well.
  • Microwave for about 3 minutes, or until the oatmeal is cooked and the liquid is absorbed, stirring halfway.
  • Stir in the peanut butter, and top with the banana slices.
  • Enjoy your oatmeal, or refrigerate and reheat later.
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