RECIPES & MEAL IDEAS
CREATED BY THE BLACK IRON NUTRITION TEAM
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Mander’s Breakfast sandwich
This is my GO TO breakfast sandwich for YEARS. It's my pre-training meal so it's high in carb + protein, but keeps me full for hours.
Cottage Cheese Egg Muffins
These are my go-to when I need something effortless and batch friendly! They're perfect for busy mornings when you need something nourishing and satisfying, because you can make a batch on Sunday and have breakfast sorted for the next few days. Pop one (or two) in the microwave for 30 seconds and if you need to, you can take them with you. They're portable!
Power Oats
This is a hearty, energizing breakfast with great flavor.
Sweet potato egg bites
The whole family will love these! You can change veggies easily to meet your preferences, or simply change the flavor that week! These are great on the go, or when you have busy mornings. They can also serve as a little pick me up during the day.
Shakshuka
Shakshuka is a Maghrebi dish I grew up on, and it’s been a staple in Middle Eastern cooking for generations. It’s simple, full of flavor, and easy to adapt to your own palate. Here’s one of my favorite easy versions — just keep an eye on those egg yolks; they cook faster than you think. I’ve been making this dish for 30 years and still almost burned mine, haha!
Vegetarian Tofu Frittata
I love a "fancy" but easy recipe that keeps well for breakfast! One reason why I love frittatas! You can get as creative as you like, or keep things basic. This frittata is packed with flavor, and you can easily modify ingredients to your preferences. It does require a bit of prep work, but it's worth it!
High-protein Egg Bake
This is an easy to prep, high protein, tasty breakfast. Since this casserole is lower carb and fiber, I typically pair with a carbohydrate, like fruit, to make it a full breakfast!
Kreature of Habit Overnight Oats
An easy overnight oats packet that is PERFECT for travel. It’s gluten free, vegan, and has 30g of protein!
Chocolate PB Banana Overnight Oats
Overnight oats have been around forever, but that doesn’t mean they can’t be a fun staple. I coach CrossFit from 5–9am four days a week and train beforehand, so this is the perfect post-workout breakfast I can eat quickly between classes. It's also a great option for anyone who’s on the go in the morning. I like to prep a few jars ahead of time since they keep well in the fridge for up to three days. You can easily swap flavors to keep things interesting, too.
Banana, Carrot, & Zucchini Muffins
When you need something to make mornings a little easier and more fibrous! They’re lightly sweet, have 3 different types of produce, and are very kid-approved. These are great for breakfast, snack, or as a sweet treat later in the day. For a more balanced and filling breakfast, pair them with turkey sausage, greek yogurt, scrambled eggs, etc. We make these at our house almost every week!
The Everything Bagel Sandwich
This sandwich has EVERYTHING and is the perfect way to start your morning. I like to have a well balanced breakfast with enough protein and fiber for my goals and that can sometimes be challenging in sandwich form. This sandwich has it all and it's a staple for me in the morning.
Breakfast Tacos
Delicious tacos to start the morning! Easily customizable to macro preferences/hunger level. To make lower fat, substitute corn tortillas and turkey bacon, and do less avocado!
Apple Pie Protein Waffles
These apple pie protein waffles are my favorite weekend breakfast. Not only are they delicious and satisfying with plenty of fiber, but they are EASY too!