Meals · Breakfast

Breakfast meals

Breakfast from our reels, plus the quick defaults for mornings that start loud. Same structure every time: protein you can get fast · produce · a carb you already use.

A white baking dish lined with parchment holding golden pumpkin pie baked oatmeal cut into squares, with one square on a white plate in front, topped with a spoonful of yogurt and a drizzle of maple syrup

When to use · Meal prep

Pumpkin pie baked oatmeal

Oats, pumpkin purée, pumpkin pie spice, flax, chia and chopped pecans, baked in one pan and cut into squares so breakfast is sorted for the week. Gluten-free and dairy-free.

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A light-blue baking dish lined with parchment, holding a golden slab of cinnamon-dusted baked oats cut into four squares, with a cinnamon stick and loose rolled oats beside it

When to use · Meal prep

Protein baked oats

Oats, protein powder, eggs, mashed banana, milk of choice, baking powder, and cinnamon — mixed in one bowl, baked in a lined pan, and sliced so breakfast is ready for the week.

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A wide white mug holding a golden banana bread mug cake with melted chocolate chips, topped with Greek yogurt, a dusting of cinnamon, and maple syrup, with banana slices and a small bowl of oats beside it

When to use · Minutes only

Banana bread mug cake

Egg, ripe banana, oats, almond milk, maple, vanilla, cinnamon, and baking powder blended into a batter, poured into a wide mug with chocolate chips, microwaved until set, and topped with Greek yogurt, cinnamon, and maple.

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Two open-faced breakfast stacks on toasted sandwich thins with mashed avocado, goat feta, arugula, a fried egg, and hot sauce, with apple slices on a white plate

When to use · Minutes only

Avocado, egg and arugula breakfast stack

Open-faced on toasted cauliflower sandwich thins: avocado mashed with everything bagel seasoning, goat feta, arugula, a fried egg, and hot sauce, with apple slices on the side. Gluten-free, with a lower-carb base.

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Overhead view of a bowl of creamy yogurt topped with strawberries, raspberries, blueberries, and a little granola

When to use · No cooking

Yogurt bowl shape

When cooking feels like too much, start with yogurt you already like. Add fruit that’s around (berries, banana, whatever’s cut). Put granola, toast, or crackers on the side — a carb you already buy, not a hero grocery run. Log the shape; move on.

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Overhead view of a plate with scrambled eggs, a slice of toast, orange wedges, and berries

When to use · Start or restart

Eggs + toast + fruit

A first plate when you’re starting or restarting: eggs (or leftover anything) for protein you can get fast, fruit or a handful of bagged greens for produce, toast or a tortilla for the carb you already use. Logging the shape is the skill. Targets can wait.

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A glass of vanilla shake beside a plate with a banana, seeded crackers, green grapes, blueberries, and raspberries

When to use · Minutes only

Shake-tolerant option

If a shake is something you already tolerate, treat it as the fast protein — then add produce (fruit on the side or greens if that’s easier) and a carb you already use. Not a gram template from us; not a “must.” Just a shape that beats the blank-page freeze when cooking isn’t happening.

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