Healthy Breakfast Ideas

Summer is officially over and work/school schedules are back in full force. This is when breakfast gets neglected the most, as everyone says breakfast is the most important meal of the day. This is actually really true, eating something in the morning kickstart your digestive and endocrine systems. If we don’t eat within about 30 minutes of waking our body starts to release stress hormones and this can put our body in a state of stress before we even get started. This can be counteracted if you are working out in the morning or doing anything that releases a lot of endorphins because that is a happy hormone. Regardless of your morning routine breakfast should be consumed so I am here to share some healthy breakfast ideas with you that will keep you satisfied and full until lunch time. 

Level-1 French Toast 


  • 2-2-3 slices whole-grain bread,
  • 1/3 liquid egg whites
  • 2 tsp unsweetened cocoa powder
  • 1/2 tsp vanilla extract
  • Salt
  • 2/3 cup fresh raspberries 
  • 1 scoop Level-1 German Choc Cake


In a shallow dish or bowl, whisk egg whites, cocoa powder, vanilla, Level-1 German Choc Cake, and a pinch of salt. Soak bread in egg mixture, one slice at a time until egg is absorbed. In a large non-stick pan coated with cooking about 3 mins each side. Top with raspberries.

Optional: Spread Nut Butter or Peanut Butter on French Toast.

Buffalo Chicken Egg Muffins


  • 1/2 tbsp of butter
  • 2 tbsp Frank’s Wing Sauce
  • 1/2 Red Bell Pepper 
  • 2 Green Onions  
  • 2 cups Spinach, Chopped 
  • 1 cup (~5oz) Cooked Chicken Cubed 
  • 8 Whole Eggs 
  • 1/2 tsp salt 
  • 1/4 tsp black pepper  
  • 1/4 cup Shredded Cheddar Cheese (optional)
  • es whole-grain bread


Preheat the oven to 350 degrees F. Grease the wells of a 12 cup muffin pan or line with silicone baking cups for the easiest removal. In a skillet over med heat, melt 1/2 tbsp of butter, saute bell pepper and onions until lightly softened (about 5 min). Add spinach to wilt. Turn off heat, add chicken, and wing sauce to pepper, onion, and spinach. Stir to combine. Divide vegetables and chicken mixture evening among wells of the muffin pan. In a bowl, beat eggs with salt and pepper. Pour evenly over vegetable mixture in each well of the muffin pan. Bake for 15-17 min until eggs are set and a toothpick inserted in the center comes out clean. Remove and sprinkle cheese (optional). Serve! 

Can store in the fridge or freezer to heat up later, it’s a great one to meal prep.



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Racquel Frisella

Board Certified Nurse Practitioner & Aesthetic Specialist based in Saint Louis, Missouri

I work as a cosmetic injector and skincare specialist with 12 years of experience in the Aesthetic Industry. I see patients both in-office at Racquel Aesthetics for treatments as well as online for customized, complimentary skincare plans. I focus heavily on preventative and corrective injections, treatments, and skincare.  My career is my passion and I love to help people feel like the very best version of themselves. I am a wife and a mother of 3 beautiful children under the age of 3. I love all things beauty, fashion, and fitness. I am creating this site as a place to share my expertise on beauty, anti-aging, and skin while also giving a glimpse into my lifestyle as a mom, wife and lover of fitness!  


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