Repair Your Metabolism For a Better Life.

What’s for Breakfast?


TRIM Program participants have voted these recipes as their favorites!

Clicking on recipes will link you to an outside website called–a huge website with many recipes only a few of which are suitable for TRIM program participants.

. Those are all included here at as either breakfast, lunch, or dinner selections.

Breakfast Menu Selections

Buttermilk Scrambled Egg Cheese Melt

Creamy rich cheesy mixture that I recommend you also experiment with new variety by substituting your favorite cheeses and adding your favorite fresh or dried herbs and condiments (chopped olive with cream cheese instead of cheddar, or saute onion and mushroom in the butter before adding the eggs).

Carbs: 1.9g | Fat: 31.3g | Fiber: 0g | Protein: 20.7g | Calories: 370

Hot Pumpkin

Keeps well in the fridge and tastes good as a chilled custard as well as hot “cereal.”

Carbs: 10.7g | Fat: 25.5g | Fiber: 4.7g | Protein: 23.5g | Calories: 356.3

Poached egg on Ezekiel Bread

Egg white is more nourishing when cooked and the yolk is more nourishing when raw, so poaching (which leaves the yolk golden yellow and liquid) is a super healthy way to enjoy eggs.

Carbs: 15.4g | Fat: 17g | Fiber: 3g | Protein: 10.4g | Calories: 255.3

Avocado, Kauai Style

Easier than pie: Slice an avocado, remove pit, and pour on coconut cream.

Carbs: 18.1g | Fat: 33.5g | Fiber: 12.6g | Protein: 3.4g | Calories: 360.9

Blueberry Summer Smoothie

If you just gotta have that fruit smoothie, do this one!

Carbs: 27.2g | Fat: 17.8g | Fiber: 2.8g | Protein: 2.3g | Calories: 286.6

Sprouted Wheat Berry Salad, Mediterranean Style

Sprouted wheat berries, and any sprouted grain (including popular quinoa) will be more nutritious than unsprouted whole grains due to the germination process converting storage starch (carb) into amino acids, fiber, vitamins, and more.

Carbs: 32.5g | Fat: 22.9g | Fiber: 1.3g | Protein: 9.2g | Calories: 358.3

Yogurt Parfait

Simply assemble your favorite nuts, seeds, dried fruits, and/or granola (vegetabl oil free, of course) for an endless variety of healthy breakfast options. Carb sources here are the dried fruit and the granola, so make sure to limit each to 1-2 tbsp.

Carbs: 21.9g | Fat: 40.3g | Fiber: 5.7g | Protein: 16.4g | Calories: 518.7

Coffee-Flavored Milk-Creame

This is what I’ve been having for breakfast since moving to NH, land of legal real milk.

Carbs: 12.7g | Fat: 30.1g | Fiber: 0g | Protein: 9.4g | Calories: 355.8

Veggie Smoothie

This is pretty low-fat and low-protein and might leave you hungry in a few hours. I’d add an ounce of pecans or sunflower seeds to bulk it up, which adds 5 gm carbs, 6 gm protein, and 160 cals

Carbs: 15.5g | Fat: 7.2g | Fiber: 7.1g | Protein: 3.5g | Calories: 124.1

Mustard Horseradish Dip and Sauce

Want to WAKE UP without Coffee? This dip will jump start your day. Use 1/4 cup with as many fresh or leftover cooked veggies or meats as you want.

Carbs: 1.5g | Fat: 6g | Fiber: 0.1g | Protein: 0.9g | Calories: 107.7

Tofu Mustard Sauce

With a 1/4 cup of this Asian-Influenced dip, start your day dipping all the fresh/cooked veggies or leftover meats you like.

Carbs: 4.7g | Fat: 26.2g | Fiber: 1g | Protein: 6.6g | Calories: 277.9

Cool Summer Dip

Serve as a dip with crisp celery sticks, cucumber slices, green and red pepper strips, mushroom caps, and cauliflower florets. Toss with shredded cabbage for a fresh-tasting coleslaw.

Carbs: 3.3g | Fat: 12.1g | Fiber: 0.2g | Protein: 2.1g | Calories: 127.3

Raw Vegetable Smoothie

Want more fiber-rich antioxidant-packed fresh veggies? Try this spicey smoothie on for size. Works for any meal. Lots of fiber, around 12 net carbs per serving.

Carbs: 23.4g | Fat: 23g | Fiber: 8.3g | Protein: 11.6g | Calories: 329.6

Lemon-Almond Biscotti

Tired of toast? Try this recipe! If you like, make 3 batches at once and store in a dry place

Carbs: 6.9g | Fat: 5.4g | Fiber: 1.7g | Protein: 2.2g | Calories: 83.2

Whipped Cream Dollop

Perfect topping for low-carb crackers/biscuits etc. No added sugar but the chocolate sweetens it just enough and the cream brings out the sweetness of the cracker

Carbs: 4g | Fat: 19.7g | Fiber: 0.3g | Protein: 1.3g | Calories: 193.5

Green Monster Smoothie

A healthy & great tasting smoothie!

Carbs: 11.9g | Fat: 0.5g | Fiber: 3.2g | Protein: 2.8g | Calories: 56.1

Green Smoothie

Cookbook creator says: With so few calories, you may need to think of this as a snack, or accompany with a couple handfuls of nuts

Carbs: 16.3g | Fat: 0.6g | Fiber: 3.3g | Protein: 1.7g | Calories: 72

low carb peanut butter microwave mug cake

If anyone experimenting with this discovers what spices to add so you don’t need the stevia or the hazelnut sweetener, PLEASE email DrCate through her website!

Carbs: 8.6g | Fat: 34g | Fiber: 4.4g | Protein: 11.7g | Calories: 380.4

avocado asparagus smoothie

Refreshing fast and delicious; a great way to get those fresh veggies into you before they go limp in your refrigerator (effective carbs = 6g per serving)

Carbs: 13.3g | Fat: 13.7g | Fiber: 7.8g | Protein: 4.2g | Calories: 173.7


About Author

Dr. Cate

With over two decades of clinical experience and expertise in genetic and biochemical research, Dr. Cate can help you to reverse metabolic disease and reshape your body.

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