My Breakfast Routine + My Essential Vitamins

Hi Katherine,

It’s the end of week four in my six weeks challenge and I wanted to share with you my breakfast routine (sooner, I had hoped, sorry) and the vitamins that I take on a daily basis. I meant to post this last Saturday, but I ended up getting really bad food poisoning. And then I just fell off track and derailed a bit because I was afraid of eating.

Food poisoning is the worst.

I’d go so far as to say that food poisoning is worse than the stomach flu. One, because of its severity and two, because it is concentrated and unrelenting it its pain and anguish department. The culprit? It was TILAPIA (a stupid, bottom-feeding, white fish) I had on Friday night, which crept upon me early Saturday morning. And let me tell you, it was terrible, and even that’s putting it mildly.

food poisoning
Food Poisoning Causes
Food poisoning is caused by viruses, bacteria, and parasites. There are many different kinds, and they can contaminate food at grocery stores, restaurants, homes, and the factories where the food is processed. Some of the most common types of food contaminants include: Campylobacter, Clostridium botulinum, E Coli, Giardia lamblia, Hepatitis A, Listeria, Norovirus, Rotavirus, Salmonella, Shigella, Staphylococcus aureus, Vibrio vulnificus, etc. 

Food Poisoning Symptoms
Symptoms vary by person and range from mild to severe. Type of virus, bacteria, or parasite responsible for the food poisoning can determine the symptoms and severity. Symptoms usually appear a few hours after eating the contaminated food and can last up to a week. These symptoms include: Nausea, vomiting, watery stool, bloody diarrhea, abdominal pain, cramps, fever, cold sweat, heat, dizziness, etc.

I was so cold and pale, broke out into cold sweats with my stomach churning from intense pain throughout the whole entire ordeal. Oh, and my hands and body were shaking and super weak due to the poisoning. It was, quite frankly, the worst thing ever and I VOW TO NEVER TO EAT TILAPIA AGAIN. Tilapia is the worst. Do not eat it. I had to throw out the entire batch of tilapia (there were like six total) that I got from Costco. I regret everything. Well, that’s the end of that matter. Moving along now.

I am feeling a lot better now, but I will say I ate very little last week and stuck to mostly fruits (carbs) and leafy greens and my well-cooked proteins (I did not eat much last week). Anyhow, on to my breakfast routine! It’s very short, but I thought I’d give you a breakdown. Now, I don’t really like routines, so I like to switch up what I eat for breakfast, from time to time, depending on what I feel like eating that day. Some days I’ll have a breakfast smoothie and other times I’ll want something warm and more filling, like eggs and spinach, so I’ll have that instead.

What is great about this meal plan is that I can switch up my meals. For example, if I wanted to have my lunch for breakfast, I could and then have my breakfast for dinner or something. I always switch around my snacks and food so that it gives me the options for variety while still staying on track with my meal prepared plans.

Breakfast Option #1:

Green/Fruit/Protein Smoothie

  • 1/2 cup Spinach or any leafy greens
  • 1/4 cup Strawberries
  • 1/4 cup of Blueberries
  • 1 scoop of Protein powder (coconut flavor)
  • half tablespoon of 0% fat plain yogurt
  • water
  • img_1628
  • The protein powder I use is called Isopure, which is the best – and the coconut flavored one is, in my opinion, the easiest to mix in with everything as it’s versatile and tasty and my favorite one of all the protein powders I’ve tasted. I don’t usually like or use protein powders, so this is the only one I’ll have.
  • You can find ISOPURE in any GNC store or online, here.

Breakfast Option #2:

Egg whites/Spinach/Cayenne Pepper/Mushrooms

  • 1 cup of egg whites (this is your protein)
  • 1/2 cup of spinach
  • Mushrooms (sliced, optional to add however much you’d like)
  • Tomatoes (optional to add)
  • Lots of pepper, cayenne pepper and a dash of some onion salt too

Breakfast Option #3:

Plain yogurt/blueberries/cinnamon

  • 0% fat free plain yogurt (Chobani or Fage)
  • Mix the fat free plain yogurt with a bit of protein powder (Iso – coconut flavor)
  • Fresh Blueberries or blackberries or raspberries (stick to berries)
  • Cinnamon sprinkled on top
  • I usually pick this breakfast when I want something light
  • I also use this as my snacks in-between meals
  • yogurt and fruit

Breakfast Option #4: 

Bonus Brekkie! Flourless Banana Pancakes

  • You could even make simple flour-less banana pancakes using just these three simple ingredients: Banana, egg whites (or two eggs) and some coconut oil (use spray for zero calories).
  • Mix 1 ripe banana and eggs together in a bowl until smooth.
  • Add a bit of ground flax seed and 1tsp of vanilla extract (completely optional)
  • A scoop of Isopure coconut flavor protein powder (also optional, but good protein for your body without all the calories)
  • Mix everything up really well.
  • Spray coconut oil in a small pan over medium to low heat.
  • Scoop batter, about 1/4 cup per pancake, onto the pan and cook until the center starts to bubble, about 30 seconds. Flip and cook until slightly browned, maybe around 65-85 seconds or more.
  • You can top these gluten-free banana pancakes with honey, cinnamon or a yogurt!
  • banana pancakes
    Banana pancake made completely of only 2 eggs, banana, dollop of yogurt on top and some honey and walnuts and extra banana slices. Easy, guilt-free (and gluten-free) pancakes, without all the carbs and calories!


The daily vitamins/supplements I take are below:

  • Biotin (pill) – Supports healthy hair, skin and nails
  • Vitamin B6 (pill) – Helps metabolize carbs, protein and amino acids
  • Vitamin A (pill) – Helps support healthy eyesight, immunity and skin
  • Glucosamine (pill) – Helps support joints in mobility and flexibility.
  • Atomy Ginseng (granules packet) – Gives natural energy & strength to body
  • Atomy Probiotics (powder packet) – Helps maintain a healthy gut/digestion
  • Atomy Vitamin C (powder packet) – Helps boost immunity, colds, sickness, etc.
Biotin – for healthy hair, skin and nails, Vitamin B6 – for metabolizing carbs, protein and amino acids, Vitamin A – eye health, immunity and skin, Glucosamine – mobility, joints and flexibility.
Vitamins and Packets explanation: Top packet (metallic gold) – Ginseng for strength, Middle packet (Atomy Probiotics) – for good gut health and digestion; cleans out system, Bottom packet (Atomy Vitamin C) – powder form vitamin C health
  • Ask me about Atomy products, I can help you order these fabulous things. Atomy not only takes care of my health needs, it also takes care of all of my day to day things so I don’t even have to go to CVS anymore! It’s so convenient, and it is also so much better in quality so I know that all the stuff I use is natural and organic goods.

I also recently started making my own fruit water. It is super refreshing and helps kick up my water game so it actually tastes fruity and fresh. Mix all of the ingredients below and just add water! You could even throw in some cucumber slices or even orange slices.

  • Lemons (sliced)
  • Oranges (sliced, optional add)
  • Cucumbers (sliced, also optional addition)
  • Blackberries
  • Blueberries
  • Water
  • If you feel bold, you could even throw in a dash of cayenne or turmeric powder too!


I think that’s it on my breakfast regiment and vitamins. I am looking into a women’s multi-vitamin so I will be on the lookout for that, but in the meantime, these are the only vitamins I take in the morning before breakfast. I hope this helps. And if you find other quick, simple, healthy breakfast recipes, I’d love to know about them too! I think you can switch and swap anything up and maybe you’ll find other ingredients to add to my basic breakfasts. Let me know! I gotta go now, but until next time, stay healthy and hungry (for life)!

And the biggest takeaway from this entire post, if anything, should be to never eat tilapia.


There are, quite literally, plenty of other fish (you can eat) in the sea.  

Love ya,

Anne 🙂



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