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Breakfast of Champions

Breakfast has always been my favorite meal of the day, so much so that I have been known to eat breakfast burritos for lunch and dinner too. 

As much as I love the taste of a greasy burrito or breakfast sandwich, my gut doesn’t always agree with me afterwards.  I have put together some of my favorite healthy recipes for all my fellow breakfast lovers out there that are not only delicious, but easy to make! Breakfast is important – not only is it the first meal of your day, but it also sets the tone for the next 12-15 hours you spend awake. Let’s make it count!


Berry Banana Steel Cut Oatmeal in the Slow Cooker (adapted from kimscravings.com)


Vegan and gluten-free




  • 1 cup steel cut oats (may be gluten free if needed)
  • 2 ripe bananas, sliced
  • 1-2 cups of frozen blueberries
  • 2 cups of water
  • 2 cups of unsweetened almond milk (or your milk of choice)
  • 2 tablespoons of honey
  • ¼ teaspoon of salt
  • 1 teaspoon of cinnamon
  • 2 teaspoons of vanilla
  • Optional garnish: nuts, fruit, granola, shredded coconut, nut butter (I like to put almond butter)




  1. Combine all ingredients in crock pot on low for 5-8 hours depending on the texture of oats you prefer
  2. Stir oatmeal before serving. Scoop 1-1.5 cups for serving
  3. Store in sealed container in fridge for up to a week. Enjoy!  Yields 5-6 servings.


Paleo Sausage Egg Cups (adapted from Juli Bauer’s recipe on Paleomg.com)


Paleo and gluten-free



  • 2-3 chicken sausages, cooked and chopped
  • 1 red bell pepper, chopped
  • ¼ yellow onion, chopped
  • 8 eggs, whisked
  • 2 garlic cloves, minced
  • ¼ teaspoon garlic powder
  • 1/8 teaspoon red pepper flakes
  • Salt and pepper, to taste
  • Optional garnish: avocado



  1. Preheat oven to 325 degrees; grease muffin tins with coconut oil
  2. Cook sausage until cooked through
  3. In large bowl, mix sausage with all other ingredients. Mix until well combined
  4. Use a ladle to pour mixture into 8-10 muffin tins
  5. Bake in oven for 35-40 minutes or until cooked through


Mango Berry Smoothie (my own personal recipe!)


Vegan and gluten-free


  • 1 ripe banana
  • ½ cup of frozen chopped mango
  • ½ cup of frozen mixed berries
  • 1 cup of spinach
  • 1 cup of unsweetened vanilla almond milk
  • 1 tablespoon of almond butter
  • 1 tablespoon of chia seeds
  • Dash of cinnamon



  1. Mix all ingredients in blender (I use the magic bullet) until smooth consistency
  2. Add more berries if consistency is too liquid-y; add more milk if consistency is too thick


Cheers to chowing down!


Kelsey Garcia PT, DPT, PMA-CPT


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