https://shannonbfitness.com/blog daily 0.75 2021-11-12 https://shannonbfitness.com/blog/mashed-potatoes-with-mushrooms-and-brussels-sprout-lg9pb monthly 0.5 2020-10-19 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588647101271-2Z1BJ6CARR5YPF46IMMW/image-asset.jpeg Blog posts - Mashed potatoes with mushrooms and brussels sprouts https://shannonbfitness.com/blog/beetsalad-hre8g monthly 0.5 2020-10-19 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588646511943-7ND7VMAMYX4VNKBWFKT8/image-asset.jpeg Blog posts - Winter beet salad https://shannonbfitness.com/blog/goldenmilk-gzsyf monthly 0.5 2020-10-19 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588644326233-XHNWNULHT6162VSVNMM6/image-asset.jpeg Blog posts - Golden milk https://shannonbfitness.com/blog/carrottahini-bbbjt monthly 0.5 2020-10-19 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588643295299-E37QMPWT8SI0CS3S0W0R/image-asset.jpeg Blog posts - Roasted carrots with walnuts and tahini https://shannonbfitness.com/blog/watermelonsalad-8j3ds monthly 0.5 2020-10-19 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588642230099-V8VX84X0I1MY9Z5QUAUY/image-asset.jpeg Blog posts - Watermelon and feta salad https://shannonbfitness.com/blog/face-mask-d3ry6-lagtw monthly 0.5 2020-10-19 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588641774965-6SR6G7N69MVRCYYTY6D9/Stocksy_comp_2263541.jpg Blog posts - Spinach and persimmon salad https://shannonbfitness.com/blog/face-mask-smgfm monthly 0.5 2020-10-19 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588193268657-ZR40QF5GTKGIINHMBIGG/image-asset.jpeg Blog posts - Energizing face mask https://shannonbfitness.com/blog/ginger-soda-k6hb7-w85w4-rkh67 monthly 0.5 2020-10-19 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588112672204-5R5EUMXRE0JNC5340XUI/Stocksy_comp_1276830.jpg Blog posts - Salmon power bowl https://shannonbfitness.com/blog/ginger-soda-k6hb7-gyapd monthly 0.5 2020-10-19 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588110240245-9M0K0FBTMOBTTRR8ZSPN/Stocksy_comp_2610683.jpg Blog posts - Fruit and yogurt bowl https://shannonbfitness.com/blog/pea-amp-goat-cheese-crostini-8xt93 monthly 0.5 2020-10-19 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588107039010-XOV7KLGV11SD788ED0MJ/Stocksy_comp_1615401.jpg Blog posts - Pea and goat cheese crostini https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588107306104-9A7C74TZ8VV2KO71MBBU/Stocksy_comp_1615401.jpg Blog posts - Pea and goat cheese crostini https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588107066845-1W1OJIA4APRMC3QSFNZ0/Stocksy_comp_2054574.jpg Blog posts - Pea and goat cheese crostini https://shannonbfitness.com/blog/5fc13kx3gk3xyhnyx4gajo22ky42m0-ed8t7 monthly 0.5 2020-10-19 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588105503045-KGKEQNFRUH50V5B76555/Stocksy_comp_1953842.jpg Blog posts - Avocado toast https://shannonbfitness.com/blog/ginger-soda-kgxyy monthly 0.5 2020-10-19 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588106309579-O1Z1WILO0N4M30RWB9Q8/Ginger+Soda Blog posts - Ginger soda https://shannonbfitness.com/blog/category/Recipe monthly 0.5 https://shannonbfitness.com/blog/category/Wellness monthly 0.5 https://shannonbfitness.com/blog/tag/Beauty monthly 0.5 https://shannonbfitness.com/blog/tag/Breakfast monthly 0.5 https://shannonbfitness.com/blog/tag/Autumn monthly 0.5 https://shannonbfitness.com/blog/tag/Winter monthly 0.5 https://shannonbfitness.com/blog/tag/Dinner monthly 0.5 https://shannonbfitness.com/blog/tag/Summer monthly 0.5 https://shannonbfitness.com/blog/tag/Skin monthly 0.5 https://shannonbfitness.com/blog/tag/Snack monthly 0.5 https://shannonbfitness.com/blog/tag/Drink monthly 0.5 https://shannonbfitness.com/blog/tag/Spring monthly 0.5 https://shannonbfitness.com/shanburk79gmailcom daily 1.0 2025-09-27 https://images.squarespace-cdn.com/content/v1/6159ba402e03a46324523603/33c6504a-10d5-459f-8b60-82362d982718/IMG_2986.jpg Home - Hi, I aM Shannon LUEDTKE (Burkeland) I am a 46-year-old health and wellness enthusiast with 2 children. I’m also a full-time financial analyst, and have owned my personal training business for over 10 years. My real passion in life is helping women get healthy and strong at any age. In addition to being a licensed personal trainer, I am a certified sports nutrition coach through the American Council on Exercise. I know firsthand how important exercise has been in my life, and I would love to help you get (and stay) healthy, while also helping ward off excess stress in your life. https://images.squarespace-cdn.com/content/v1/6159ba402e03a46324523603/190ed832-826b-4049-93be-06432e8f8152/IMG_3237.jpg Home https://shannonbfitness.com/services daily 0.75 2026-03-20 https://images.squarespace-cdn.com/content/v1/6159ba402e03a46324523603/bbbf797e-51ae-4ffc-b5ec-0efa63fd0038/IMG_4490.jpg https://images.squarespace-cdn.com/content/v1/6159ba402e03a46324523603/0fbf8eb4-af4b-4979-9176-251c0d279e53/BIOMAX_300-3_750x820.webp https://images.squarespace-cdn.com/content/v1/6159ba402e03a46324523603/87532f14-2447-4961-b333-4fa1524544b0/IMG_3148.jpg Service https://shannonbfitness.com/work-with-me daily 0.75 2023-02-20 https://shannonbfitness.com/home daily 0.75 2021-10-12 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618497259178-6XJGK9GR6YAVBQL5L519/20140301_Trade-151_012-2.jpg Home https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694583486-2PQT0LQ193RL7MCB6DX4/20140228_Trade+151_0046.jpg Home https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694644871-IC85FNH781UNZSZEGHDR/Aro+Ha_0428.jpg Home https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1597176196847-DWX802R675NDDR8YJFWY/image-asset.jpeg Home https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1597176222878-VNO4IURU4A6FKY574C29/image-asset.jpeg Home https://shannonbfitness.com/coaching daily 0.75 2025-02-16 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618497259178-6XJGK9GR6YAVBQL5L519/20140301_Trade-151_012-2.jpg Coaching https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694583486-2PQT0LQ193RL7MCB6DX4/20140228_Trade+151_0046.jpg Coaching https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694644871-IC85FNH781UNZSZEGHDR/Aro+Ha_0428.jpg Coaching https://images.squarespace-cdn.com/content/v1/6159ba402e03a46324523603/e2619edc-4b60-4dfe-a94d-7ab2feeda269/IMG_3041.jpg Coaching https://shannonbfitness.com/contact daily 0.75 2024-03-05 https://shannonbfitness.com/food-smarts daily 0.75 2021-11-15 https://images.squarespace-cdn.com/content/v1/6159ba402e03a46324523603/a853eb29-63fd-420f-8d26-2b5e29c4822e/Table+1.jpg Food Smarts https://images.squarespace-cdn.com/content/v1/6159ba402e03a46324523603/01401926-a92e-4475-a11a-f475294f3002/scale.jpg Food Smarts - Don’t like what the scale says? What you put in your mouth really does effect how you maintain or lose weight, look in the mirror, and feel about yourself. HelPful Tips: Having support at home to make healthy choices when shopping and cooking is very helpful Spend one afternoon (I prefer Sunday) to prepare your lunches, cut your veggies and pack snacks for the week Planning a head is key: Have snack sized portions you can throw in your purse for those times hunger hits rather than stopping at the gas station for chips Know your triggers for unhealthy eating and plan for them Have one cheat meal a week so that you don’t feel deprived https://images.squarespace-cdn.com/content/v1/6159ba402e03a46324523603/7dd80d45-c6df-47f1-9d70-c4ff36af5ba7/Food++Label+Edited.png Food Smarts - Reading labels 101 Did you know that food labels are allowed to be 20% inaccurate by the FDA, so that means you may be consuming 120 calories when the label says 100. I don’t know about you, but it looks better when you advertise less calories, so you can bet that happens a lot. 1) Serving size: The label presents serving sizes as the amount most people consume in a sitting. All nutrition facts are based on this amount, if you eat more multiply by amount of servings 2) Number of calories per serving 3) Total Fat is calorie dense, and if consumed in large portions can increase the risk of weight problems. 4) Saturated fat is part of the total fat in a food. It is listed separately because it plays an important role in raising blood cholesterol and risk of heart disease. Eat less than 10% of total calories from saturated fat. 5) Trans-fats work a lot like saturated fat, except it is worse. These fats start out as a liquid unsaturated fat, but then food manufacturers add some hydrogen to it, turning it into a solid to increase the shelf life. In the body the tans-fat damages blood vessels and contributes to increased cholesterol and heart disease. Consume as little trans fats as possible. 6) Many foods high in cholesterol are also high in saturated fat, which can contribute to health problems. 7) We often refer to sodium as 'salt', which can raise your blood pressure. Keep your sodium intake to less than 2,300 mg each day. 8) Total Carbohydrates are in foods like bread, potatoes, fruit and vegetables, as well as processed food. Carbohydrates are further broken down into dietary fibers and sugars. It's best to often consume foods high in fiber and food with less sugar in them. 9) There are 2 types of fiber, *soluble and ** insoluble. Fruits, vegetables, whole grains, beans and peas are all good sources. 10) Too much sugar contributes to weight gain and increase risk of diseases like diabetes and fatty liver disease. It is recommended to consume no more than 10% of total calories from added sugar, or a total of 50 grams per day based on a 2,000-calorie eating plan. 11) Adults should consume 10 - 35% of total calories from protein. 12) Your goal here is 100% of each vitamin in a given day, but don’t count on one or two foods to do it all. Let a combination of foods add up to a winning score. *Soluble Fiber that is easily dissolved in water and is broken down into a gel like substance in the colon. Can reduce your body's ability to absorb fat, lowers cholesterol and blood sugar levels, may reduce risk of heart disease, and increases healthy gut bacteria, which can lower inflammation in the body. **Insoluble Fiber Does not dissolve in water and is left intact as food moves through the gastrointestinal tract. Appears to help food move more quickly through the stomach and intestines with less strain. It also helps support insulin sensitivity. https://shannonbfitness.com/new-page daily 0.75 2025-06-21 https://shannonbfitness.com/recommended-gear daily 0.75 2026-03-14 https://images.squarespace-cdn.com/content/v1/6159ba402e03a46324523603/68cf79a4-6f02-4492-a6de-987fc54f4f9e/BIOMAX_PRO_NANO_750x820.webp Recommended Gear PLATINUM LED Red Light Panels https://images.squarespace-cdn.com/content/v1/6159ba402e03a46324523603/1773505274542-X6AD9756UTUPR9N4PAG6/Pilates%252BBall.jpg Recommended Gear Soft Pilates Ball 9" https://images.squarespace-cdn.com/content/v1/6159ba402e03a46324523603/c3fae6f9-f940-4127-853b-d8c8cd1e3f11/51yLuC6R2nL._MCnd_AC_.jpg Recommended Gear Workout Resistance Bands https://images.squarespace-cdn.com/content/v1/6159ba402e03a46324523603/e0cfb15b-ac8f-4667-883d-1ad554c54c63/81V7Yy-JjPL._AC_SL1500_.jpg Recommended Gear Yoga Blocks https://images.squarespace-cdn.com/content/v1/6159ba402e03a46324523603/3029cb93-d98a-4e46-8cbc-f015067d122a/41PRCWxH4JL._MCnd_AC_.jpg Recommended Gear Yoga Mat https://images.squarespace-cdn.com/content/v1/6159ba402e03a46324523603/afad27ef-321a-4c97-96e1-7ff8faf688e8/31LyJ9LXh4L._MCnd_AC_.jpg Recommended Gear Exercise & Fitness Dumbbells https://images.squarespace-cdn.com/content/v1/6159ba402e03a46324523603/b48c9e10-5ae9-4c3c-a334-612d6734e839/31zNCrxUlcL._MCnd_AC_.jpg Recommended Gear Extra Thick Yoga Mat https://images.squarespace-cdn.com/content/v1/6159ba402e03a46324523603/22175f3b-a30b-4eff-a3ae-546c134f94d8/51-fnIZuG0L._MCnd_AC_.jpg Recommended Gear Resistance Bands https://images.squarespace-cdn.com/content/v1/6159ba402e03a46324523603/ccd328ba-bc4c-4e27-aa16-13c181e4ab87/41X%2B1-h2KoL._MCnd_AC_.jpg Recommended Gear Rubber Coated Dumbbell Set https://images.squarespace-cdn.com/content/v1/6159ba402e03a46324523603/aab67480-b0b5-4639-9728-9c58fb498856/41JxL6qHLnL._MCnd_AC_.jpg Recommended Gear Full Body Massage Mat https://images.squarespace-cdn.com/content/v1/6159ba402e03a46324523603/ce0ab196-69ff-42c5-9da6-1b82ea1016fd/41%2Bl2xXEKjL._MCnd_AC_.jpg Recommended Gear Resistance Bands https://images.squarespace-cdn.com/content/v1/6159ba402e03a46324523603/5098b1b8-44c9-444f-9381-5d3cd1e1ef71/41N%2Bghc2odL._MCnd_AC_.jpg Recommended Gear Stability Ball https://shannonbfitness.com/healthy-snack-ideas daily 0.75 2023-08-17 https://shannonbfitness.com/healthy-snack-ideas/winter-gzmjh monthly 0.5 2021-10-12 https://images.squarespace-cdn.com/content/v1/6159ba402e03a46324523603/1634925456570-4CARN6QEDISX9ETOT5AK/unsplash-image-KUZnfk-2DSQ.jpg Healthy Snack Ideas - Micronutrients - Vitamins and Minerals https://shannonbfitness.com/healthy-snack-ideas/autumn-3t9zw monthly 0.5 2021-10-12 https://images.squarespace-cdn.com/content/v1/6159ba402e03a46324523603/1633999863934-Q5AKGSCOF6X78SQWI04F/unsplash-image-HK4n3W95F2c.jpg Healthy Snack Ideas - Fats https://shannonbfitness.com/healthy-snack-ideas/summer-gjfeh monthly 0.5 2021-10-12 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1598838475174-LG5R8ZQPXGOLHR8E7YTZ/image-asset.jpeg Healthy Snack Ideas - Carbohydrates https://shannonbfitness.com/healthy-snack-ideas/spring-ljtc6 monthly 0.5 2021-10-12 https://images.squarespace-cdn.com/content/v1/6159ba402e03a46324523603/1633996376883-VAKOIL5DTV2099A5IG77/unsplash-image-wiprNAISUaQ.jpg Healthy Snack Ideas - Proteins https://shannonbfitness.com/meal-plans daily 0.75 2021-10-07 https://shannonbfitness.com/meal-plans/immune-boosting-tbrb9 monthly 0.5 2021-10-22 https://images.squarespace-cdn.com/content/v1/6159ba402e03a46324523603/b7c539e3-ffb5-40fb-b3cc-d33b822e6721/IMG_2062.jpg Meal Ideas - Dinner Recipes - dinner grilled Salmon with peach salsa Serves 4 | Prep Time 15 Mins | Cook Time 20 Mins Ingredients: Peach Salsa 2 peaches, diced 1/4 cup finely dices yellow onion 1/4 cup finely diced red bell pepper 1/4 cup fresh cilantro, chopped 1 tablespoon honey 2 teaspoons lemon juice 1/8 tsp salt Grilled Salmon 1 1/2 pounds salmon 1 Tbsp olive oil 2 tsp honey 1 tsp lemon juice 1/4 tsp dry thyme 1/4 tsp ground all spice 1/4 tsp salt 1/8 tsp pepper In a bowl combine all peach salsa ingredients, tossing well. Cover and refrigerate until ready to serve. Cut salmon into 4 fillets and remove the skin, if desired. In large mixing bowl, whisk together all remaining ingredients for the marinade. Toss salmon in marinade and refrigerate for 30 minutes. Lightly oil grill, indoor grill or grill pan on high heat. Grill marinated salmon 5-7 minutes on each side, cooking until the fish is easily flaked with a fork. Service toped with a generous portion of peach salsa. https://images.squarespace-cdn.com/content/v1/6159ba402e03a46324523603/f6ed1c9b-6c46-45c2-8d29-9fcabe066f31/IMG_2046.jpg Meal Ideas - Dinner Recipes - Dinner skillet chicken alfredo Serves 4 | Prep Time 15 Mins | Cook Time 20 Mins Ingredients: 8 ounces whole wheat penne pasta 2 tsp olive oil 1 pound boneless, skinless chicken breast cut into 1/4 inch thick strips 1 Tbsp light butter 2 cups frozen baby broccoli florets 1 cup frozen corn kernels 2 tsp minced garlic 1 Tbsp corn starch 1 cup fat-free evaporated milk 2 ounces fat-free cream cheese 1/3 cup grated parmesan cheese 1/4 tsp salt 1/8 tsp pepper Lightly salt a pot of water and bring to a boil. Boil pasta according to directions on box. Drain. Meanwhile, as the pasta is cooking, place olive oil in a large skillet over medium heat. Add chicken strips and saute until browned and cooked throughout, about 5-10 minutes. Remove from pan and set aside. Add the light butter, frozen veggies and garlic to the skillet and saute 2 minutes. Whisk corn starch into the evaporated milk, and add to the skillet along with the cream cheese, parmesan cheese, salt, and pepper. Stir until sauce is bubbling and thick. Stir in the cooked pasta and chicken into the skillet and saute an additional 2-3 minutes, just until the broccoli is hot throughout. Serve immediately. https://images.squarespace-cdn.com/content/v1/6159ba402e03a46324523603/05517658-ad46-44e5-a5f5-9a1e14ee1400/IMG_1998.jpg Meal Ideas - Dinner Recipes - dinner asian chicken kabobs Serves 4 | Prep Time 35 Mins | Cook Time 8-10 Mins Ingredients: 18 bamboo skewers, soaked in water for 30 minutes 1 Tbsp ground coriander 1 onion, quartered 2 cloves garlic, peeled 1/2 cup low sodium soy sauce 1/4 cup lime juice 1/2 cup natural peanut butter 1/4 cup light brown sugar 1/2 cup canola oil 4 boneless, skinless chicken breasts 1 onion, quartered and separated 1 red bell pepper, cut into 1 inch pieces 10 mushrooms halved if large 1 yellow or orange bell pepper, cut into 1 inch pieces In the bowl of the food processor, combine coriander, the 1st onion, garlic, soy sauce, lime juice, peanut butter, brown sugar, and canola oil. Process until everything is finely chopped to create a marinade. Cut chicken breasts into 1 inch cubes and place in a food storage container with 3/4 of the marinade. Thread veggies onto soaked skewers, alternating between onion and, red pepper, mushroom, and yellow pepper. Create 6 full skewers with 3 pieces of each vegetable on each. Brush veggie skewers with the remaining 1/4 marinade. Remove cubed chicken from marinade and thread chunks onto 12 skewers (separate from veggies). Lightly oil grill, indoor grill, or grill pan and set to medium-high heat. Place the skewers on the grill for 8-12 minutes, turning as each side browns, until the chicken is entirely cooked throughout and veggies are tender. Serve hot. https://shannonbfitness.com/meal-plans/anti-inflammatory-wmlft monthly 0.5 2021-10-07 https://images.squarespace-cdn.com/content/v1/6159ba402e03a46324523603/0fa370f6-58e0-4f1b-b091-bdeb2ca7ee37/IMG_2023.jpg Meal Ideas - Lunch Recipes - LUNCH tURKEY BURGER LETTUCE WRAP Serves 1 | Prep Time 3 Mins | Cook Time 5-10 Mins Grill your burger (a head of time and reheat if you’re in a rush) and assemble your sandwich just the way you like it. Mine has a smidge of ketchup and mayo, with pickles, tomato, red onions, and banana peppers wrapped in roman lettuce. https://images.squarespace-cdn.com/content/v1/6159ba402e03a46324523603/c0e9c9d6-3b57-4d49-891b-7c28d917adce/IMG_2010.jpg Meal Ideas - Lunch Recipes - Lunch Tuna on whole wheat toast Serves 1 | Prep Time 5 Mins | Cook Time None One can of tuna in water, drained and mixed with 1.5 Tbsp of mayo, served with diced pickles and sprouts on a toasted whole wheat bread. https://images.squarespace-cdn.com/content/v1/6159ba402e03a46324523603/3aaf471b-8c58-4068-ae11-a1fad729793e/IMG_2113.jpg Meal Ideas - Lunch Recipes - lunch chicken and avocado salad Serves 4 | Prep Time 20 Mins | Cook Time None Ingredients: 1 (8 ounce) package of chopped romaine lettuce 12 ounces cooked chicken, shredded or sliced 1 pint of cherry tomatoes, cut in half 1 avocado, sliced 1/4 cup crumbled feta cheese 1/4 cup fresh cilantro, chopped 2 Tbsp extra-virgin olive oil 1/4 cup grapefruit juice salt and pepper Divide lettuce equally between 4 large salad bowls. Top each salad with an equal amount of cooked chicken, cherry tomatoes, sliced avocado, feta cheese, and cilantro. Drizzle olive oil and grapefruit juice lightly over each salad. Lightly sprinkle with salt and pepper and serve immediately. https://shannonbfitness.com/meal-plans/gut-health-w2nn6 monthly 0.5 2021-10-07 https://images.squarespace-cdn.com/content/v1/6159ba402e03a46324523603/02032936-d9bc-4a85-8a60-30cbd96e428a/IMG_2009.jpg Meal Ideas - Breakfast Recipes - Breakfast Open face egg sandwhich Spray your pan with olive oil spray, fry your egg the way you like it and along side your egg toast your bread. In just a few minutes your breakfast is ready. https://images.squarespace-cdn.com/content/v1/6159ba402e03a46324523603/628c26fe-86e6-44e5-a3fd-0f2e21d9417e/IMG_2092.jpg Meal Ideas - Breakfast Recipes - BREAKFAST Canadian bacon, cheEse and toast Spray pan with olive oil spray, fry 2 slices of Canadian bacon, a slice of whole wheat toast layered with 1 slice of low fat swiss cheese, 1/2 grape fruit https://images.squarespace-cdn.com/content/v1/6159ba402e03a46324523603/9c4ac8f6-eb24-45fe-b9b1-9016e1f43beb/IMG_1997.jpg Meal Ideas - Breakfast Recipes - BREAKFAST cEREAL AND FRUIT 1 Cup of high fiber cereal (such as Kashi or bran flakes) with 3/4 cup skim milk, topped with 1/2 cup seasonal berries and 1 tbsp. slivered almonds https://images.squarespace-cdn.com/content/v1/6159ba402e03a46324523603/9fbdffb2-a374-4521-a2eb-00132bccd7a7/IMG_2109.jpg Meal Ideas - Breakfast Recipes - Breakfast Egg Omelet 1 Whole egg, 2 egg whites, 1 oz. cheese, onions and peppers, 1/2 whole wheat English muffin and 1/2 cup of strawberries. https://images.squarespace-cdn.com/content/v1/6159ba402e03a46324523603/f73e233e-279f-4c95-a3ba-9b57589fe4a5/IMG_2025.jpg Meal Ideas - Breakfast Recipes - BREAKFAST Smoothie Combine 1 cup plain yogurt, 1.5 cups skim or almond milk with 1 scoop of protein powder, 1/2 banana, and 3/4 cup of blue berries. https://images.squarespace-cdn.com/content/v1/6159ba402e03a46324523603/67f4c7c6-3bff-4ae7-bd4e-322352a9b2f5/IMG_2099.jpg Meal Ideas - Breakfast Recipes - BREAKFAST green and white eggs Steam or saute’ 1/2 cup spinach, put that on the plate, layer with a slice of tomato, a sunny side up or poached egg with a slice of cheese. Serve with a cup of cubed melon or berries. https://images.squarespace-cdn.com/content/v1/6159ba402e03a46324523603/0c74fa50-358a-4079-a35d-3a19d27b6d45/IMG_2096.jpg Meal Ideas - Breakfast Recipes - Breakfast toast with nut butter and apples Spread 1 Tbsp nut butter on 1 slice of whole wheat toast and layer with 1/2 a sliced apple https://images.squarespace-cdn.com/content/v1/6159ba402e03a46324523603/2f711522-6a51-4804-9b17-35de078fec5c/IMG_2100.jpg Meal Ideas - Breakfast Recipes - BREAKFAST Egg White Burrito 4 Egg whites, 1/4 cup diced tomato’s, 1/4 cup low fat shredder cheese, on one 6 inch whole wheat low card tortilla https://images.squarespace-cdn.com/content/v1/6159ba402e03a46324523603/475286f0-80a9-4e34-b6dd-37aeef82d410/IMG_2106.jpg Meal Ideas - Breakfast Recipes - BREAKFAST Waffle with cottage cheese, blueberries and bacon 1 Multi gran waffle, 1 cup low fat cottage cheese, 1 cup fresh blue berries, 1 slice turkey or Canadian bacon