5 Must-Try TLS Breakfast Recipes

By Ashley Purnell

You’ve probably heard many times that breakfast is the most important meal of the day, but do you know why? A healthy breakfast sets the tone for the rest of your day, fueling your body to get you through. Eating breakfast also kick starts your metabolism to help you burn fat throughout the day. As important as breakfast is, having the same things for breakfast day in and day out can get mundane. We’ve got 5 delicious and healthy breakfast recipes to get your day off to a healthy start! 

Fresh Tomato and Feta Frittata

(RR, SS, CC)

Serves 1

  • 1 egg
  • 2 egg whites
  • ½ cup tomatoes
  • 1 TBSP reduced fat feta cheese


Whisk all ingredients together. Cook over medium heat (without stirring) in a small skillet coated with cooking spray for 4 minutes until eggs are firm. Flip and cook other side for 2 more minutes.

Zucchini Hash Browns

(Detox, FS, RR, SS, CC)

Serves 2

  • 2 eggs
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 dash pepper
  • 2 tsp olive oil
  • 1 cup shredded zucchini

Heat oil in skillet. Mix all ingredients together in a bowl and drop, by spoonfuls, into the hot skillet. After browning on one side, spray with cooking spray and flip; brown the other side.

Asparagus and Corn Omelet


  • 1 TBSP extra virgin olive oil
  • 1 bunch (5½ oz.) stalk asparagus
  • ½ cup fresh corn kernels
  • 1 TBSP fresh parsley
  • Salt and pepper to taste
  • 4 whole eggs
  • 2 TBSP parmesan cheese, finely grated
  • 2 slices whole grain bread (omit for grain free programs)
  • 1 avocado


Heat 2 tsp of the oil in a small non-stick frying pan over medium-high heat. Add the asparagus and corn and cook 2-3 minutes or until vegetables are just tender. Remove to a bowl, stir in parsley and season well. Use a fork to whisk the eggs with 2 TBSP water. Heat 1 tsp of the remaining oil in the frying pan over medium heat. Pour in half of the egg mixture and cook for 3 minutes, or until almost set, using a fork to pull the cooked egg away from the edges and allow the uncooked egg to run to the edges. Sprinkle half the asparagus and corn mixture and half the parmesan cheese over half of the omelet and fold over to enclose. Loft out and carefully set aside. Repeat with the remaining egg and filling. Spread each toast with avocado and serve with omelet.

Cinnamon French Toast

(SS, CC)

  • Serves 1
  • 2 eggs
  • 1 TBSP vanilla extract
  • 2 slices high fiber whole grain bread
  • 1 TBSP butter
  • 1 tsp cinnamon


Heat a large non-stick griddle until hot and brush with butter. Put eggs in a shallow dish and beat well with the vanilla extract and cinnamon. Dip bread into egg mixture, turning once to coat. Place the bread slices in the pan and cook 2 minutes, until golden brown and crisp.

Southwest Potato, Tofu and Spinach Scramble

(SS, CC)

Serves 4

  • 1 TBSP olive oil
  • 2 sweet potatoes, finely diced
  • 1 yellow onion
  • 2 tsp chili powder
  • 1 tsp oregano
  • 1 tsp cumin
  • ½ TBSP salt
  • 6 oz. baby spinach
  • ½ cup water

Heat the olive oil in a skillet over medium-high heat and sauté the potatoes, onion, jalapeno, chili powder, oregano and cumin for 3 minutes, stirring frequently. Add the tofu and salt and stir to combine. Add ½ cup of water and immediately cover pan. Cook for 5 minutes. If the pan is very dry, stir in about 2 TBSP of water. Mound spinach on top of tofu mixture, cover and cook until the spinach wilts, about 2 minutes. Stir to incorporate the spinach into the tofu and potatoes. Cook until most of the water has evaporated.