Vegetables are always the answer. Some of those vegetables will be at lunch, while most will be at your last meal but in order to get all the servings of vegetables you need in one day, you're going to need some of those at breakfast. MyPlate.gov recommends between 2-4 cups of veggies, while The American Heart Association recommends 5 servings. The theme at Cr8 Fitness is to "Turn your Happy and Healthy On by Learning to Eat Well, Exercise Smart and Enjoy Your Best Life." Here is one way you can learn to eat just a bit better: Start Your Day With Vegetables.

It's not my habit to ask you to do something without giving you some guidance on how to manage that in your day. Most of us are busy so I've piled Vegetable- Filled Breakfast Recipes right here

Carlson Family Breakfast Hash

  • 1 onion chopped, I used a bag of frozen chopped onion
  • ½ green pepper, I used a half bag of frozen green peppers
  • ½ red pepper, I used a half bag of frozen red peppers
  • 2 cups cooked butternut squash, cubed – guess what I had leftovers so it was already done for me
  • 2 cups Sausage (or ham cut into bite size pieces – and again I had it leftover so super easy)
  • 1 apple cut into bit size pieces
  • 1 Tablespoon of coconut oil

Sauté the onions and peppers in the oil until soft and translucent. After about 4 minutes add in the apple. Let this cook for a few minutes before adding in the rest. Heat until everything is hot. (about 5 minutes)


Breakfast Peppers

  • 4 bell pepper, sliced in half, core and seeds removed
  • 4 slices bacon, nitrite free
  • 8 egg, beaten
  • 1 cup mushroom, sliced
  • 1 onion, diced
  • 3 cup spinach
  • 1 tomato, diced
  • ½ teaspoon garlic powder
  • 1 tablespoon coconut oil
  • salt, to taste
  • pepper, to taste


Preheat your oven to 375°F (220°C). Melt coconut oil in a skillet placed over a medium-heat. Sauté the onion until soft, about 4 minutes, then add the mushrooms and tomatoes and cook about 2 minutes.  Add the spinach and cook until wilted, about 1 or 2 minutes. Season to taste with salt, pepper, and garlic powder. Divide the vegetable mixture equally among the bell pepper halves. Top off each bell pepper half with some of the beaten eggs, and add the meat of your choice, if using. Place the stuffed peppers in the oven, on a baking sheet, and bake for 40 minutes.

Mini Quiche

                        2 cups Spinach

                        ¼ cup Red pepper, chopped

                       ¼ cup Onion, chopped

                       6 Egg whites

                       2 whole eggs

                      ¼ cup swiss cheese

                      3 cloves garlic, chopped

                       5 oz ham

                       ¼ teaspoon cinnamon

 Preheat oven to 400 degrees. Add all the ingredients to a blender, blend on low. Lightly coat a muffin tray with peanut or coconut oil. Fill each cup ½ way, bake for 20 minutes. Remove from the pan and cool. Serve with salsa. 




Eggs in a Mug

                          2 whole eggs or 1/2 cup Egg Beaters Original)

                          One wedge The Laughing Cow Light Original Swiss cheese, cut into pieces

 Spray a large microwave-safe mug lightly with nonstick spray. Stir egg and cheese well. Microwave for about a minute. Stir gently, and then microwave for another 30 - 45 seconds, until scramble is just set. You can also add a teaspoon of salsa and one   tablespoon of black beans for a Mexican mug. Or even 2 ounces of cut ham, or what about a ¼ cup of chopped asparagus and red pepper? And then there is an ounce of salmon and three cherry tomatoes. Oh the combinations you can come up with.


Click here for some Bonus Recipes: (each link has more than one recipe- check them out)

12 Ways to Make it Happen at Breakfast

Over Night Oats- It's what your Coach Eats

Super Shakes- protein shakes with a kick

Let me know what your favorite way to get all your vegetables is in the comments below. 

To your best health,

Coach Nancy

P.S. Cr8 Fitness is not looking for growth in client numbers, We need to keep our numbers stable. I am also going to be brutally honest some crazy people DON'T train here forever, and we need to replace them. You have always been great about telling people about us, and it is our goal to continue to give you a reason to. You might have noticed we are a little off the beaten path, so if you'd be a guide for us, we would sure appreciate it. And then share your happiness with others. Thank you in advance.


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