5-Ingredient Breakfast Solutions


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.


Serves: 4

Prep time: 10 min


2 C chopped strawberries
1 C vanilla-flavored unsweetened almond or other plant milk
1 C plain Greek or cashew yogurt
1/4 C chia seeds
1/4 C sliced almonds or walnuts
1 tsp vanilla extract

Optional: If you want to increase the protein, add in a scoop of Kathy Smith vanilla protein powder!


In a medium bowl, gently whisk almond milk, yogurt, and vanilla until smooth.

Whisk in the chia seeds; let sit 30 min.

Stir to distribute the seeds if they have settled. 

Cover and refrigerate overnight.


Following day…

In a medium bowl, toss together berries and nuts.

Scoop the pudding into a bowl or C; mound the berry-nut mixture on top and serve.


Serves: 1

Prep time: 2 min



1 C unsweetened almond milk
1 C spinach or kale
1 C pitted frozen cherries
1/2 C blackberries
1/2 C ice
2 Tbsp plain Greek or Icelandic yogurt
1 Tbsp chia seeds
1 serving chocolate or vanilla protein powder… check out the KS Wellness Shake!



Blend all ingredients together and enjoy.  



Serves: 1

Prep time: 10 min



1/2 pitted avocado 
1 hard-boiled egg
2 Tbsp lemon or lime juice
1 Radish thinly sliced
1 Tbsp any fresh herbs (scallions, parsley, cilantro, etc)
Sea salt and pepper to taste

Optional toppings

Pea shoots
Mung bean sprouts
Hemp seeds
Sliced cucumber
Sliced tomato
Garlic powder or other spices



Scoop avocado flesh into a bowl or side of your plate.

Mash with a fork, mixing in the rest of ingredients, except radish.

Thinly slice hard-boiled egg and radish.

Toast a slice of your favorite whole grain bread.

Spread mashed avocado mixture.

Add thinly sliced egg, radish, and other desired toppings.




Pick great avocados: ripe but not overly ripe Hass avocados are best. Look for avocados that yield a bit when gently squeezed, but avoid using avocados that are mushy or stringy on the inside. Cut off bruised or browning bits before mashing.


Whole grain & seed bread make the best avocado toast. Golden, well-toasted bread offers a sturdy base and a crispy contrast against the creamy avocado. If using gluten free bread, toasting may take longer for desired texture.


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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✅ 300 mg calcium
✅ No sugar
✅ No gluten
✅ No casein
✅ No lactose
✅ Digestive enzymes that aid in easy absorption
✅ 20 grams of protein
✅ 8 Billion essential probiotics per serving
✅ Whey from grass-fed New Zealand cows
✅ No GMOs