4-Ingredient Breakfasts


Makes 6 mini frittatas 

3 large eggs and 3 egg whites
3 Tbsp parmesan cheese
Choose from the following: tomatoes, mushroom, spinach, asparagus, bell pepper, turkey sausage, onion
Optional – Melted dairy free chocolate

Preheat the oven to 350°F. Spray six 1-cup muffin tins with nonstick cooking spray; set aside.
Mist a nonstick skillet with cooking spray. Heat skillet over medium-high heat for 2 minutes. Add sausage to hot skillet and cook until no longer pink. Drain off fat and place sausage in a bowl.
Saute the bell peppers, mushrooms and onions (if you choose) in the same skillet until tender (2 to 3 minutes). Add to sausage and cool. Add in the additional ingredients of your choice.
Stir the eggs and Parmesan cheese into the vegetable and meat mixture. Divide egg mixture evenly among the prepared muffin tins. Place a tomato slice on top of each (optional).
Bake in preheated oven about 20 minutes or until eggs are set. Serve warm or at room temperature.

Note: Leftover frittatas are perfect protein snacks on the go. They can be reheated gently in the microwave. Be cautious to not overheat, because the eggs can become rubbery.


Courtesy of Bakerita

1 (100g) packet frozen acai berry blend (I used the unsweetened version from Sambazon)
1 serving vanilla protein powder – Check out the Kathy Smith Protein Powder!
¼ cup non-dairy milk or yogurt
Choose from: raspberries, blueberries, banana


 In a high-powered blender, combine the acai berry packet, frozen banana, and ¼ cup Silk Dairy Free. Blend until completely smooth. Pour into a bowl and top with berries, coconut, and/or granola.


1 Avocado, cubed
1 serving vanilla protein powder – check out the Kathy Smith protein powder!
8 oz unsweetened almond milk
Optional – 1/2 frozen banana

Combine avocado, banana and milk in a blender. Blend until smooth. Serve immediately.


Courtesy of Well Floured

1 cup of coconut milk
1/2 cup of raspberries
1/4 cup of chia seeds
1/4 cup walnuts

Combine the milk and fruit in the jar of a blender and blend until smooth. Pour into a mason jar. Add the chia seeds. Close lid tightly, and give it a good shake! Then, refrigerate and allow to gel for at least 3 hours {I let mine sit overnight}. Top with walnuts.


Courtesy of The Speckled Palate

2 servings

1 cup unsweetened almond milk
1 1/2 cups frozen strawberries
1 1/2 cups rolled oats (3/4 cup in each jar)
1/4 cup walnuts 

In a blender, combine the milk and frozen strawberries. Divide the rolled oats between two mason jars. Pour half the strawberry/milk mixture into each jar, stirring with a spoon. Cover, and refrigerate overnight. Enjoy cold the next morning, topped with fresh strawberries and walnuts.

Wake Up & Shake Up! 


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