GRAB & GO

BREAKFASTS
& SNACKS
by DR. RACHEL PAUL, PhD, RD
 Welcome!
Iʼm so glad
youʼre here
& ready
to get
cooking!
All rights reserved. No part of this publication may
be reproduced or transmitted in any form or by
any means, electronic or mechanical, including
photocopying, recording, or any other information
storage and retrieval system, without the written
permission of Rachel Paul. This guide is for the
recipient ONLY. 

The information in this guide is not meant to

substitute for any dietary regimen or advice that
may have been prescribed by your doctor. As with
all dietary programs, you should get your doctor’s
approval before beginning. If you suspect you have
a medical problem, I urge you to seek competent
help. Keep in mind that nutritional needs vary
from person to person. The information here is
intended to help you make informed decisions
about your eating and health. This guide is meant
to be a guide for your food choices; it does not
recommend you eliminate any foods from your
diet in its entirety.
1 Apple & ¼ Cup Nuts
Total calories: 277

Ingredients:
Apple, small (1)
Nuts (¼ cup)

Instructions:
1. No nuts? Use seeds.

1
Baby Carrots & Guac
Total calories: 145

Ingredients:
Carrots, baby (1 cup)
Guacamole, single-serving packet (1)

Instructions:
1. Dip carrots into guac

2
Baked Cheese Crackers +
Orange
Total calories: 232

Ingredients:
Baked cheese bites (1 oz)
Orange, medium (1)

3
Loaded Banana Oatmeal
Total calories: 355

Ingredients:
Oatmeal, dry oats (uncooked) (½ cup)
Nuts (⅛ cup)
Banana (1)
Dash: cinnamon

Instructions:
1. Mix oatmeal with water & microwave to desired
consistency
2. Top with nuts, banana, and cinnamon
3. Feel free to swap out these nuts for another nut or seed you
prefer. Roasted & salted nuts and seeds are fine

4
Jerky Dipped in Guac
Total calories: 240

Ingredients:
Beef jerky (2 oz)
Guacamole, single-serving packet (1)

Instructions:
1. Dip jerky in guac. (I promise it’s SO GOOD!)
2. No jerky? Have hard boiled eggs.

5
Avocado Toast with Egg
Total calories: 292

Ingredients:
Bread, slice, whole wheat (1)
Egg, large (1)
Guacamole, single-serving packet (1) or 1/4 cup
Everything bagel seasoning (1 tsp)

Instructions:
1. Hard boil egg. 
2. Toast bread. 
3. Top bread with guac, egg, and seasoning.
4. Gluten free? Use gluten free bread.

6
Apple, Eggs & String Cheese
Total calories: 291

Ingredients:
Apple, small (1)
Egg, large (2)
Cheese, string cheese, mozzarella, full fat/regular (1)

Instructions:
1. Hard boil eggs.
2. No dairy? Have nuts or seeds.

7
Bagel & PB Box
Total calories: 264

Ingredients:
Bagel, mini, whole wheat (1)
Peanut butter (1 Tbsp)
Strawberries, fresh (½ cup)
Blueberries, fresh (½ cup)

Instructions:
1. Spread PB on bagel
2. No nuts? Use a seed butter, e.g. sunflower seed butter.

8
PB&J Box
Total calories: 474

Ingredients:
Egg, large (1)
Cheese, sliced cheese, full fat/regular (1 oz)
Peanut butter (2 Tbsp)
Grapes, red (1 cup)

Instructions:
1. Hard boil egg. 
2. Many ladies like dipping the grapes in the PB “PB&J.”
3. No dairy? Have an extra egg.

9
Banana and Peanut Butter
Total calories: 199

Ingredients:
Banana (1)
Peanut butter (1 Tbsp)

Instructions:
1. Use a peanut butter packet for easy transport if you need
it. 
2. No nuts? Use a seed butter e.g. sunflower seed butter.

10
Blueberry Banana Overnight
Oats with Chia Seeds
Total calories: 419

Ingredients:
Chia Seeds (2 Tbsp)
Banana (½)
Blueberries, fresh (½ cup)
Oatmeal, dry oats, uncooked (½ cup)
Milk, 2% (½ cup)

Instructions:
1. Combine oats, milk, and chia seeds.
2. Let sit in container with lid (like a Ball jar) overnight.
3. Top with blueberries and banana.
4. No dairy? Use almond milk.

11
English Muffin Egg Sandwich
with Bacon and Cheese
Total calories: 346
Ingredients:
English muffin, whole wheat (1)
Egg, large (1)
Uncured bacon, slice (1)
Cheese, sliced cheese, full fat/regular (1 oz)

Instructions:
Spray a pan with an oil spray. Crack in egg and fry to desired
consistency. Add seasonings.
Fry bacon on stove top by cooking on low heat & turning every few
minutes. Alternatively, you can cook bacon in the microwave or in
the oven (~20 minutes at 400 degrees) if you prefer.
Toast English muffin.
Add egg, bacon, and cheese to English muffin.
No bacon? Use turkey or soy bacon. No dairy? Use more bacon.
Gluten free? Use gluten free bread or English muffin.

12
Mini Waffles, Eggs and Nuts
Total calories: 322

Ingredients:
Mini waffles (1)
Nuts (⅛ cup)
Strawberries, fresh (1 cup)
Egg, large (1)

Instructions:
1. Hard boil egg.
2. Choose pancakes or waffles that you have access to -
freezer already-made waffles, mix from a box, or from
scratch are all good options. Pre-made from frozen is
what’s pictured (from Whole Foods). Regardless, stick to an
equivalent calorie amount that’s listed here. Cook waffles.
3. No nuts? Use seeds.

13
Nutty Popcorn
Total calories: 218

Ingredients:
Popcorn, popped, plain (4 cups)
Pecans (⅛ cup)
Cinnamon (2 tsp)
Dash: salt

Instructions:
1. Pop popcorn from kernels or use a pre-popped version.
2. Mix in nuts (roasted, salted is fine!) and seasoning.
3. No nuts? Use seeds.

14
Yogurt with Fruit & Nuts
Total calories: 390

Ingredients:
Yogurt, plain, Greek, 2%, single-serving container (1)
Raspberries, frozen, not sweetened (1 cup)
Nuts (¼ cup)

Instructions:
1. Add nuts and berries to yogurt
2. No nuts? Use seeds. No dairy? Use a dairy-free yogurt.

15
Peach & Yogurt Box
Total calories: 413

Ingredients:
Peach (1)
Nuts (⅛ cup)
Egg, large (2)
Yogurt, plain, Greek, 2%, single-serving container (1)
Dash: everything bagel seasoning

Instructions:
1. Hard boil eggs. 
2. Arrange all foods in a box if you like.
3. If you want to use a flavored yogurt, choose one with less
than 15 gm sugar - or chop up the peach & add it to the
plain yogurt for flavor!
4. Use salt & pepper if you don’t have everything bagel
seasoning. 
16
Rice Cakes with Yogurt
Total calories: 280

Ingredients:
Two whole wheat rice cakes (1)
Yogurt, plain, Greek, 2%, single-serving container (1)
Strawberries, fresh (1 cup)

Instructions:
1. Top rice cakes with yogurt and berries. 
2. Extra berries? Eat them on the side.
3. No dairy? Use a dairy free yogurt.

17
Pork Rinds and Guac
Total calories: 180

Ingredients:
Pork rinds (½ oz)
Guacamole, single-serving packet (1)

Instructions:
1. Dip pork rinds into guac if you like (it's so good!)

18
Next Steps! As Seen In:

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