Meal Planning Monday ~ The Power of Breakfast

          We’ve all heard it.  “Breakfast is the most important meal of the day.”  Why is that?  A good breakfast revs up your metabolism, gives your brain and body fuel for the day, and prevents you from overeating at later meals.  “But I don’t have time for a healthy breakfast,” you’re thinking to yourself.  Yes, you do!  Here are some fast and nutritious breakfast ideas that will help you power through your busy days. 

~ Pancakes or Muffins.  With a little planning, it is possible to have a piping hot stack of pancakes or a warm muffin in the morning!  On the weekends, I will make double batches of pancakes or muffins and freeze the extras in individual serving sizes.  During the week, all that’s needed is a minute or two in the microwave or toaster, and you’ve got a hearty breakfast.  Try my Power Pumpkin Muffins, recipe below.

~ Eggs.  Sometimes, when I am waiting for my dinner to cook, I will whip up a batch of hard boiled eggs for the next day.  In the morning, I will eat a couple of the eggs with whole wheat toast and peanut butter.

~ Cereal.  When I am really pressed for time, I’ll just have a bowl of cereal.  My favorite is Kashi Go Lean Berry Crisp.  It’s high in protein and fiber, plus it tastes great and keeps me full for hours.

~ Smoothies.  Smoothies are great because they only take a few minutes to whip up and you can drink them in the car on your way to work.  Our favorite smoothie in the Luken household is called “Vanilla Blue.”  I first tried it when I was on Robert Ferguson’s 6-Day Detox Drop.  It’s so good, that Nick and I have this one several times a week.  Recipe below.

~ Protein Bars.  I always keep a protein bar in my purse just in case I have to eat breakfast on the run.  There are a lot of great tasting ones on the market now.  My personal favorites are the Luna and Clif Bars.


Vanilla Blue Smoothie  (From

½ cup of crushed ice

1 scoop of vanilla protein powder

1 cup of blueberries (fresh or frozen)

1 small banana, sliced (fresh or frozen)

6 ounces of water


Put all ingredients in a blender and process until smooth.  Personally, I use frozen fruit for a milkshake-like consistency.  You can also add a few teaspoons of ground flaxseed for extra health benefits.


Christine’s Power Pumpkin Muffins

¼ Cup Ground Flax Seed

1 ½ Cups of Whole Wheat Flour

½ Cup Evaporated Cane Juice

1 Scoop of Vanilla Protein Powder

½ tsp. of Salt

½ tsp. of Baking Soda

2 tsp. of Baking Powder

1 tsp. Pumpkin Pie Spice

1 Egg, Beaten

1 Cup of Canned Pumpkin (about ½ a can)

3 Tbs. Coconut Oil

½ Cup of Skim Milk

1/3 Cup of Chopped Walnuts


Directions:  Preheat oven to 375 degrees.  Line muffin tin with cupcake papers, or spray with butter flavored cooking spray.  In a large bowl, combine the dry ingredients and mix thoroughly.  In a separate bowl, lightly beat the egg, and then add the pumpkin, oil, and milk.  Blend the wet ingredients, and then add to the dry ingredients, folding in the walnuts.  Batter will be thick.  Fill muffin tins 2/3 of the way.  Bake for 15 minutes.  Makes 12 muffins, 175 calories each.

Notes:  You can freeze leftover canned pumpkin if you’re not making a double batch.  It will keep frozen for several months.  I typically make these in large batches and freeze them.  You can also sub in pureed bananas for the pumpkin, and cinnamon for the pumpkin pie spice.






  1. Nicholle Bays says:

    These all sound so good! I am definitely going to be making the muffins!!! And I do love a good smoothie for breakfast! Keeps me fuller longer…Thanks for the great ideas!!!