Breakfast Recipes Week-1

Here’s a week’s worth of low-sugar, low-carbohydrate, low-cholesterol, and low-triglycerides breakfast recipes. I will provide an estimated shopping list at the end. Please note that the prices are average estimates and can vary based on region, store, and availability.

Day 1: Avocado & Spinach Smoothie

Ingredients:

  • 1/2 ripe avocado
  • 1 cup fresh spinach
  • 1 cup unsweetened almond milk
  • 1 tbsp chia seeds

Instructions:

  1. Blend all ingredients until smooth. Serve immediately.

Nutritional Content:

  • Calories: 220
  • Total Fat: 18g
  • Carbs: 12g
  • Protein: 5g
  • Sugars: 1g

Day 2: Scrambled Tofu

Ingredients:

  • 1/2 cup firm tofu, crumbled
  • 1 tbsp olive oil
  • 1/4 cup bell peppers, diced
  • 1/4 cup onions, diced
  • Salt and pepper to taste

Instructions:

  1. Heat oil in a pan. Add peppers and onions, sauté until softened.
  2. Add crumbled tofu. Cook for 5 minutes. Season with salt and pepper.

Nutritional Content:

  • Calories: 180
  • Total Fat: 12g
  • Carbs: 8g
  • Protein: 10g
  • Sugars: 4g

Day 3: Almond Butter Chia Pudding

Ingredients:

  • 2 tbsp chia seeds
  • 1 cup unsweetened almond milk
  • 1 tbsp almond butter

Instructions:

  1. Mix chia seeds and almond milk. Let sit overnight in the fridge.
  2. Stir in almond butter before serving.

Nutritional Content:

  • Calories: 240
  • Total Fat: 18g
  • Carbs: 10g
  • Protein: 8g
  • Sugars: 1g

Day 4: Veggie Omelette

Ingredients:

  • 2 egg whites
  • 1/4 cup spinach, chopped
  • 1/4 cup mushrooms, sliced
  • 1 tbsp olive oil
  • Salt and pepper to taste

Instructions:

  1. In a pan, heat olive oil. Add spinach and mushrooms, sauté until softened.
  2. Add egg whites and cook until set. Season with salt and pepper.

Nutritional Content:

  • Calories: 120
  • Total Fat: 7g
  • Carbs: 3g
  • Protein: 10g
  • Sugars: 1g

Day 5: Coconut Yogurt & Berries

Ingredients:

  • 1 cup unsweetened coconut yogurt
  • 1/4 cup mixed berries (blueberries, raspberries)

Instructions:

  1. Top yogurt with berries. Serve chilled.

Nutritional Content:

  • Calories: 190
  • Total Fat: 15g
  • Carbs: 10g
  • Protein: 2g
  • Sugars: 5g

Day 6: Flaxseed Pancakes

Ingredients:

  • 1/4 cup ground flaxseeds
  • 1 egg
  • 1 tbsp unsweetened almond milk
  • 1/2 tsp baking powder

Instructions:

  1. Mix all ingredients to form a batter.
  2. Cook on a non-stick pan until bubbles appear. Flip and cook the other side.

Nutritional Content:

  • Calories: 190
  • Total Fat: 14g
  • Carbs: 8g
  • Protein: 10g
  • Sugars: 0g

Day 7: Veggie Stir Fry

Ingredients:

  • 1/4 cup bell peppers, sliced
  • 1/4 cup zucchini, sliced
  • 1/4 cup broccoli florets
  • 1 tbsp olive oil
  • Salt and pepper to taste

Instructions:

  1. In a pan, heat olive oil. Add all veggies and sauté until tender. Season with salt and pepper.

Nutritional Content:

  • Calories: 130
  • Total Fat: 7g
  • Carbs: 10g
  • Protein: 3g
  • Sugars: 5g

Shopping List: (Note: Prices are average estimates and can vary.)

  • Avocado (3): $3
  • Fresh Spinach (1 bag): $2.50
  • Unsweetened Almond Milk (1 gallon): $3
  • Chia Seeds (1 pack): $5
  • Firm Tofu (1 block): $2
  • Olive Oil (1 bottle): $5
  • Bell Peppers (6): $4
  • Onions (3): $2
  • Almond Butter (1 jar): $7
  • Egg Whites (1 carton): $3
  • Mushrooms (1 pack): $3
  • Unsweetened Coconut Yogurt (1 tub): $4
  • Mixed Berries (1 pack): $4
  • Ground Flaxseeds (1 pack): $3
  • Eggs (1 dozen): $2
  • Zucchini (3): $3
  • Broccoli (1 bunch): $2.50

Total Estimated Cost: $52

The prices above are average estimates and can vary based on location, season, and store. Adjustments may be needed based on local prices. It’s always recommended to check local store ads or promotions for current prices.