Healthy Breakfast Plan

August 19 - 25, 2020

Breakfasts: Ingredients: Instructions:

Breakfast 1 4 large portobello mushrooms, stems and gills     Preheat oven to 425°F. Place mushrooms on
removed a baking sheet; drizzle with oil, and sprinkle
1 Tbsp olive oil with ⅛ tsp each salt and pepper. Bake 15
Bacon, Fried Egg and ¼ tsp salt, divided minutes. Meanwhile, cook bacon in a large
Mushroom Stacks ¼ tsp pepper, divided skillet over medium heat 6 to 8 minutes or until
8 slices center cut bacon crisp. Remove from skillet, and crumble,
Avocado-Dill Crispbreads 4 large eggs reserving 1 Tbsp drippings in skillet. Crack eggs
1 tomato, cut into 4 slices into skillet. Cover and cook 3 minutes or until
Prep Cook Total 1 avocado, sliced whites are set and yolks are cooked to desired
--------------------------------------------------------------------------------- doneness. Sprinkle with ⅛ tsp each salt and
10m 20m 30m
1 avocado, mashed pepper. Place mushrooms, stem sides up, on 4
Nutritional Information 4 slices multigrain crispbread serving plates; top with tomato slices, avocado,
2 Tbsp chopped fresh dill eggs, and bacon.
  Main Side Total
Servings 4 4   ¼ tsp salt ---------------------------------------------------------------------------------

Calories 284 116 400 ¼ tsp pepper     Spread avocado over each crispbread slice;
Fat (g) 23 7 30 sprinkle with dill, salt, and pepper .
Sat. Fat (g) 6 1 7
Protein (g) 13 3 16
Carb (g) 10 12 22
Fiber (g) 5 0 5
Sodium (mg) 498 214 712
Green (SP) 7 4 11
Blue (SP) 5 4 9
Purple (SP) 5 4 9

Breakfast 2 Classic Favorite 3 large eggs     Preheat oven to 350°F. Whisk together eggs,
1 cup 1% low-fat milk milk, vanilla, 1 tsp sugar, and salt in a shallow
1 tsp pure vanilla extract bowl. Combine 2 tsp sugar, cinnamon, and
Sticky Bun French Toast 1 Tbsp sugar, divided pecans. Dip bread in egg mixture. Sprinkle
⅛ tsp salt pecan mixture on top of 4 slices; top with
Turkey Sausage Links ½ tsp ground cinnamon remaining bread to make 4 sandwiches. Heat a
¼ cup chopped pecans nonstick griddle or large skillet coated with
Prep Cook Total 8 (1-oz) slices whole-grain sandwich bread cooking spray over medium heat. Brown
--------------------------------------------------------------------------------- sandwiches 3 to 4 minutes per side; transfer to
10m 15m 25m
8 (0.86-oz) links lean turkey breakfast sausage a baking sheet. Bake 8 to 10 minutes or until
Nutritional Information puffed.
---------------------------------------------------------------------------------
  Main Side Total
Servings 4 4       Cook sausage according to package
Calories 223 65 288 directions.
Fat (g) 9 4 13
Sat. Fat (g) 1 1 2
Protein (g) 10 8 18
Carb (g) 26 0 26
Fiber (g) 4 0 4
Sodium (mg) 277 310 587
Green (SP) 9 4 13
Blue (SP) 8 4 12
Purple (SP) 8 4 12

eMeals is committed to providing simple, balanced meals to help individuals make healthy choices. Our meal
plans are not intended to replace medical advice, so before adjusting your diet you should always consult your
physician regarding your specific health condition or dietary needs. Copyright © 2020, eMeals, Inc. 861
 Healthy Breakfast Plan
August 19 - 25, 2020

Breakfasts: Ingredients: Instructions:

Breakfast 3 Simple To Go 1 (16-oz) pkg frozen pineapple chunks     Process all ingredients in a blender, scraping
1 cup fat-free Greek yogurt down sides as needed. Add enough water to
1 cup 1% low-fat milk reach desired consistency.
Pineapple-Mint Green 3 cups packed baby spinach ---------------------------------------------------------------------------------
Smoothies ¼ cup fresh mint leaves     Heat a dry skillet over medium-high heat.
2 Tbsp honey Add cashews, honey, and salt; cook 3 minutes
Honey-Glazed Cashews 2 Tbsp fresh lime juice or until honey and nuts are browned, stirring
2 cups ice cubes often. Let cool. Serve warm or at room
--------------------------------------------------------------------------------- temperature.
Prep Cook Total
¾ cup cashews Note: Glazed nuts can be made ahead and
15m 5m 20m
1½ Tbsp honey stored in an airtight container up to 1 week.
Nutritional Information ⅛ tsp kosher salt
  Main Side Total
Servings 4 4  
Calories 156 144 300
Fat (g) 1 9 10
Sat. Fat (g) 0 2 2
Protein (g) 9 4 13
Carb (g) 30 12 42
Fiber (g) 3 1 4
Sodium (mg) 82 4 86
Green (SP) 4 5 9
Blue (SP) 3 5 8
Purple (SP) 3 5 8

Breakfast 4 Make Ahead ½ cup quinoa     Cook quinoa according to package

½ cup finely chopped dried figs directions, adding figs during last 2 minutes of
1 cup fat-free plain Greek yogurt cooking. Meanwhile, combine yogurt and
Fig-Walnut Quinoa with 1 tsp pure vanilla extract vanilla. Stir walnuts into cooked quinoa. Divide
Yogurt ⅓ cup chopped walnuts among 4 bowls; top with yogurt mixture. Drizzle
¼ cup honey with honey.

Prep Cook Total

10m 20m 30m

Nutritional Information
  Main
Servings 4
Calories 292
Fat (g) 7
Sat. Fat (g) 1
Protein (g) 10
Carb (g) 49
Fiber (g) 4
Sodium (mg) 25
Green (SP) 11
Blue (SP) 11
Purple (SP) 9

Copyright © 2020, eMeals, Inc. 861

 Healthy Breakfast Plan
August 19 - 25, 2020

Breakfasts: Ingredients: Instructions:

Breakfast 5 Simple To Go 8 large eggs     Place eggs in a single layer in a large

3 Tbsp reduced-fat mayonnaise stainless steel saucepan; add water to
2 Tbsp fat-free Greek yogurt cover. Bring to a rolling boil. Remove from heat;
Smoked Salmon Deviled 2 Tbsp chopped fresh dill (or use 1 to 2 tsp let stand, covered, 15 minutes. Drain; run cold
Eggs dried) water over eggs. Peel eggs, and cut in half
2 Tbsp capers, minced lengthwise. Discard yolks from 2 eggs. Place
Mixed Berries with Lemon 1 Tbsp fresh lemon juice remaining yolks in a bowl. Add mayonnaise,
Honey ½ tsp pepper yogurt, dill, capers, lemon juice and pepper to
1 (4-oz) pkg smoked salmon, minced yolks; mash until blended, and stir in salmon.
--------------------------------------------------------------------------------- Fill egg white halves with yolk mixture. Chill
Prep Cook Total
1 (4.4-oz) pkg blueberries until ready to serve.
15m 10m 25m
1 (4.4-oz) pkg raspberries ---------------------------------------------------------------------------------

Nutritional Information 1 tsp honey     Combine berries in a bowl. Stir together

1 tsp fresh lemon juice honey and lemon juice; drizzle over berries.
  Main Side Total
Servings   Toss to coat.
4 4
Calories 257 40 297
Fat (g) 15 0 15
Sat. Fat (g) 4 0 4
Protein (g) 29 1 30
Carb (g) 2 10 12
Fiber (g) 0 3 3
Sodium (mg) 390 0 390
Green (SP) 6 0 6
Blue (SP) 1 0 1
Purple (SP) 1 0 1

Copyright © 2020, eMeals, Inc. 861

 Healthy Breakfast Plan
August 19 - 25, 2020

Breakfast ✓ Grocery Items to Purchase Necessary Staples

Produce Breakfast 1
1 4 portobello mushrooms Olive oil
1 1 tomato Breakfast 2
1 1 avocado
Sugar
3 2 (5-oz) pkg baby spinach McCormick ground cinnamon
3 ½ (1-oz) pkg fresh mint McCormick vanilla extract
3 1 lime Breakfast 3
5 ½ (1-oz) pkg fresh dill
Honey
5 1 (4.4-oz) pkg blueberries
Breakfast 4
5 1 (4.4-oz) pkg raspberries
5 1 lemon McCormick vanilla extract
Honey
Meat & Seafood
1 1 (16-oz) pkg Hormel center cut bacon Breakfast 5
2 1 (12-oz) pkg turkey breakfast sausage links Reduced-fat mayonnaise
5 1 (4-oz) pkg smoked salmon Honey
Refrigerated
1,2,5 2 dozen large eggs
2,3 1 quart 1% low-fat milk
3,4,5 1½ (17.6-oz) cartons fat-free Greek yogurt
Frozen
3 1 (16-oz) pkg frozen pineapple chunks
Canned & Packaged
2 ½ (4-oz) pkg chopped pecans
2 ½ (20-oz) loaf whole-grain sandwich bread
3 ½ (8-oz) pkg cashews
4 ½ (16-oz) pkg quinoa
4 ½ (8-oz) pkg chopped walnuts
4 ½ (7-oz) pkg dried figs
5 1 (3.5-oz) jar capers

Copyright © 2020, eMeals, Inc. 861