Black Bean Avocado Egg Toast 4

Seven Well-Rounded Breakfasts to Start Your Day

Breakfast is supposed to be the most important meal of the day, and yet, it so often falls by the wayside, thanks to our constant on-the-go culture. Raise your hand if you’re guilty of eating an incomplete breakfast. (*slowly raising our hands* Yes, we’re guilty too.) Take a look at these standard morning meals and what they might be lacking:

  • Fruit and oatmeal: You’ve got a healthy whole grain and a serving of fruit, but missing substantial protein.
  • Eggs and bacon: Plenty of protein, but this breakfast could use the vitamins and minerals found in a serving of veggies. 

Breakfast sets the tone for your entire day. That’s why we suggest aiming to incorporate at least three of the following food groups: whole grains or legumes, lean protein, fruits, vegetables, low fat dairy, or healthy fats.

To get you started on the right foot, we’re giving the thumbs up to seven well-rounded breakfasts to start your day:

Carrot Cake Overnight Oats


Start your day with Carrot Cake Overnight Oats and you’ll get a filling combination of complex carbs, vegetables, and protein. The fiber in rolled or old-fashioned oats provides staying power and may also aid in balancing cholesterol.   

Food Groups: Whole Grains, Vegetables, Low Fat Dairy

Chia Seed Pudding

Chia seeds are rich in soluble fiber, which benefits blood sugar control, cholesterol levels, and gut health. They also provide omega 3 fatty acids that help fight inflammation. Chia pudding is a versatile recipe and can be made with any type of dairy or non-dairy milk. Mix up our recipe for Greek Yogurt, Chia Seed Pudding, Fresh Strawberries the night before and you’ll be all set for a quick morning. 

Food Groups: Low Fat Dairy, Fruit, Healthy Fat

Greek Yogurt, Chia Seed Pudding, Fresh Strawberries

An easy, creamy, and healthy recipe for Chia Seed Pudding using Greek yogurt and skim milk. 

Serving size: 1/2 cup pudding with 1/4 cup strawberries

Makes 5 servings



1 cup skim milk
1 cup plain fat free greek yogurt
6 tablespoons pure maple syrup
1 teaspoon pure vanilla extract
1/8 teaspoon salt
1/4 cup chia seeds
1 1/4 cups sliced strawberries


  1. In a medium bowl, whisk together milk, yogurt, maple syrup, vanilla, and salt. Stir in chia seeds until well combined. 

  2. Let sit for 30 minutes. Re-stir to redistribute any settled chia seeds. Refrigerate 5 hours or overnight. 
  3. Portion out 1/2 cup chia seed pudding and top with 1/4 cup sliced strawberries. Serve.

Nutrition per serving: 180 calories, 4 g fat, 0.5 g saturated fat, 5 mg cholesterol, 90 mg sodium, 28 g carbohydrates, 21 g sugar, 5 g fiber, 9 g protein

Pumpkin Quinoa Porridge Bowl

Quinoa is high in fiber and contains all of the essential amino acids, giving it a decent protein boost compared to many other grains. To make a porridge, cook the quinoa with low fat milk or a milk alternative. Once your quinoa is porridge consistency, swirl in a hefty helping of pureed pumpkin—an excellent source of vitamin A—and cinnamon. Top with a dollop of Greek yogurt or a smattering of toasted nuts if you like your breakfast extra fancy.

Food Groups: Whole Grains, Low Fat Dairy, Vegetables

Vegetable Frittata Stuffed Peppers


We’re sure you’ve seen peppers stuffed with beef, rice, quinoa, and veggies. But have you seen them stuffed for breakfast? Eggs are an inexpensive source of high-quality protein and bell peppers are low in calories with plenty of antioxidant vitamins. Sometimes starting your day with a savory and healthy breakfast can keep those sweet cravings at bay all day long.

Food Groups: Lean Protein, Vegetables, Low Fat Dairy

Cottage Cheese Plate, Fruit or Veggies Whole Grain English Muffin

Low fat cottage cheese, like Greek yogurt, is an excellent source of protein, calcium, and vitamin D. Pair a serving with fresh cut fruit or vegetables. We take “taste the rainbow” to heart and recommend choosing produce in a variety of colors for a variety of micronutrients. Try combinations like strawberry orange, blueberry peach, or tomato cucumber. Finish your plate with a fiber-filled English muffin and you’ll easily make it until lunch before you hear your stomach growl. 

Food Groups: Low Fat Dairy, Fruit (or Vegetable), Whole Grain

Black Bean Spread, Avocado, Egg Toast


This is meal is made up of healthy fats, protein, and energy-fueling carbs to start your day. Avocado Toast is a great on-the-go breakfast for a busy morning. Maybe you even want to start your day with two toasts!

Food Groups: Legumes, Whole Grains, Healthy Fat

Apple, Cucumber, Spinach Smoothie


And for those of you who feel like making breakfast takes “too much time” or who spend a chunk of your morning in the car, there are options for you too! Our Apple, Cucumber, Spinach Smoothie is a great way to sneak veggies into breakfast. With sweet, fresh fruit and creamy Greek yogurt, you’d never know you’re eating your greens.

Food groups: Fruit, Vegetables, Low Fat Dairy


What We Were Talking About in 2018: Myth Busting Cancer Nutrition with Oncology Dietitian Carol Sullivan

At FLIK Hospitality Group we believe in great food, great service, and great people. Our wellness first approach ensures our food supports healthy and delicious choices, specially curated by our team of culinary experts and registered dietitians. At FLIK, we believe in seasonality in sourcing our ingredients and providing a customized approach to the culinary and hospitality needs of each client. Our dedication to providing quality hospitality service is unparalleled in the industry.

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