High protein breakfast ideas

7 Days of Mediterranean Keto Breakfasts: Fuel Your Mornings with Protein and Flavor

The Mediterranean diet is renowned for its heart-healthy ingredients and vibrant flavors, while the ketogenic lifestyle focuses on low carbs and healthy fats for metabolic health. Combining these two approaches creates the ultimate way to support your body’s needs while enjoying delicious, satisfying meals.

This 7-day Mediterranean Keto breakfast plan is designed to provide at least 30 grams of protein per meal, helping you hit your goal of 90+ grams of protein daily to fuel your body and keep you energized.

Why Protein is Essential

Protein is the cornerstone of a healthy diet and plays a vital role in:

• Building and Maintaining Muscle: Essential for muscle repair and growth, especially if you’re active.

• Boosting Metabolism: Digesting protein burns more calories than carbs or fats, enhancing fat loss.

• Curbing Hunger: Protein keeps you full longer, reducing cravings and unnecessary snacking.

• Supporting Overall Health: Protein helps with immune function, hormone production, and maintaining strong bones.

Why Mediterranean Keto?

The Mediterranean Keto diet combines the nutrient-rich, anti-inflammatory benefits of the Mediterranean diet with the low-carb advantages of keto. Here’s why it works:

• Heart-Healthy Fats: Features olive oil, avocado, nuts, and seeds, which are rich in monounsaturated fats and omega-3s.

• Balanced Blood Sugar: The low-carb approach helps stabilize blood sugar and prevent energy crashes.

• Anti-Inflammatory Foods: Includes vegetables, herbs, and spices that combat inflammation.

• Sustainable & Delicious: Mediterranean flavors are fresh, vibrant, and easy to enjoy, making it a lifestyle, not a diet.

With at least 30 grams of protein per meal, 3 times daily, this plan ensures you’re meeting your protein needs while enjoying the flavors and benefits of Mediterranean Keto.

7-Day Mediterranean Keto Breakfast Plan

Day 1: Greek Egg Scramble

• Ingredients: 3 large eggs, 1 oz feta cheese, 1/2 cup sautéed spinach, 1 teaspoon olive oil.

• Nutrition: ~30g protein, ~330 calories.

Day 2: Smoked Salmon Plate

• Ingredients: 3 oz smoked salmon, 2 boiled eggs, 1/4 avocado sliced.

• Nutrition: ~32g protein, ~340 calories.

Day 3: Mediterranean Breakfast Bowl

• Ingredients: 4 oz grilled chicken breast, 1 tablespoon olive oil, 1/4 cup diced cucumbers and cherry tomatoes.

• Nutrition: ~28g protein, ~350 calories.

Day 4: Greek Yogurt and Chia Pudding

• Ingredients: 1/2 cup full-fat plain Greek yogurt, 1 tablespoon chia seeds, 1 scoop unflavored or vanilla whey protein isolate, a sprinkle of cinnamon.

• Nutrition: ~32g protein, ~260 calories.

Day 5: Egg & Turkey Wraps

• Ingredients: 3 large eggs (thin omelet), 2 oz sliced turkey breast, 1 teaspoon olive oil.

• Nutrition: ~30g protein, ~320 calories.

Day 6: Avocado Tuna Breakfast

• Ingredients: 3 oz canned tuna in olive oil, 1 boiled egg, 1/4 avocado mashed with lemon juice.

• Nutrition: ~30g protein, ~320 calories.

Day 7: Mediterranean Breakfast Salad

• Ingredients: 3 oz grilled salmon or sardines, 1 soft-boiled egg, 1 cup arugula, 1 tablespoon olive oil and lemon dressing.

• Nutrition: ~28g protein, ~250 calories.

Why This Plan Works

This breakfast plan ensures:

1. High Protein: Each meal provides at least 30 grams of protein, supporting your daily goal of 90+ grams.

2. Balanced Nutrition: Combines lean proteins, healthy fats, and fresh produce for optimal health.

3. Satisfying Meals: Keeps you full and energized throughout the day.

4. Simplicity: Easy-to-make recipes that fit into busy mornings.

Tips for Success

• Prep Ahead: Pre-cook proteins like grilled chicken, boiled eggs, and salmon for quick breakfasts.

• Adjust Portions: Tweak olive oil or avocado amounts to fit your calorie cap.

• Stay Hydrated: Pair meals with herbal tea or lemon water to stay refreshed and support digestion.

Start your mornings with this Mediterranean Keto breakfast plan and fuel your body with protein and flavor for long-lasting energy and health. Which recipe will you try first? Let us know!

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(254) 227-5851

5-Day Liver Detox

Have you over indulged this season? Are you already ready to jump on the New Year’s resolution for 2025? Plan ahead, Your liver is the powerhouse of detoxification, working tirelessly to filter toxins, balance hormones, and support digestion. But with modern lifestyles—processed foods, environmental toxins, and stress—your liver can become overburdened. That’s where a liver detox comes in. A simple, short-term reset can help your liver function more efficiently, leaving you feeling energized and vibrant. However, making these steps a lifestyle can have everlasting benefits.

Why Detox Your Liver?

A healthy liver does more than just detoxify—it supports nearly every system in your body. When your liver is functioning optimally, you may notice:

• Increased energy and vitality

• Clearer skin and fewer breakouts

• Better digestion and reduced bloating

• Balanced hormones and improved mood

• Fewer cravings and more stable blood sugar

If you’ve been feeling sluggish or experiencing symptoms like brain fog, fatigue, or poor digestion, this program is for you!

5-Day Liver Detox Plan

General Rules for All 5 Days:

1. Hydrate: Drink at least 8–10 glasses of water daily. Start each morning with warm lemon water to kickstart your liver.

2. Avoid Toxins: Cut out alcohol, caffeine, processed foods, refined sugar, and gluten.

3. Eat Clean: Focus on whole, organic foods, especially those known to support liver health.

4. Support Digestion: Include fiber-rich foods and consider a high-quality probiotic.

5. Exercise Lightly: Yoga, walking, or stretching will support detox and circulation.

Sample Daily Plan

Morning Routine

• Warm Lemon Water: Start your day with a glass of warm lemon water to jumpstart detoxification.

• Detox Smoothie: Blend spinach, kale, cucumber, half a green apple, fresh ginger, a tablespoon of flaxseeds, and unsweetened almond milk. Add plant-based protein powder for an extra boost.

Mid-Morning Snack

• A handful of raw almonds or walnuts.

Lunch

• Liver-Supporting Salad: Include mixed greens, shredded beets, avocado, pumpkin seeds, and grilled chicken, tofu, or wild-caught fish. Top with olive oil and apple cider vinegar dressing.

• Pair with a cup of dandelion root or milk thistle tea.

Afternoon Snack

• Sliced veggies like cucumber and carrots with hummus or a small green apple.

Dinner

• Detox Bowl: Combine quinoa or brown rice with steamed broccoli, roasted sweet potatoes, sautéed spinach, and a protein of your choice (wild-caught fish or plant-based options). Sprinkle with turmeric and black pepper for added anti-inflammatory benefits.

Evening Routine

• A warm cup of herbal tea like chamomile or dandelion. Consider a magnesium supplement to support digestion and relaxation.

Additional Detox Practices

• Dry Brushing: Stimulate lymphatic drainage and improve circulation.

• Sweat It Out: Use a sauna or take an Epsom salt bath to promote toxin elimination.

• Supplements: Milk thistle, glutathione, and N-Acetyl Cysteine (NAC) can enhance detox pathways.

The Benefits of a Liver Detox

By the end of the five days, many people report feeling:

• Lighter and less bloated

• Energized and refreshed

• Clearer-headed with better focus

• A noticeable improvement in skin tone and complexion

Why Invest in Your Liver Health?

Your liver works hard for you every single day—detoxing, balancing hormones, and supporting digestion. Taking just five days to reset can make a world of difference. Whether you’re looking for a full-body refresh or a way to jumpstart healthier habits, this liver detox is an investment in feeling your best.

Ready to reclaim your energy and vitality? Try this 5-day detox and experience the difference!

Have questions or need personalized support? Contact us at Clark Wellness, where we specialize in holistic, functional medicine approaches to optimal health.

Are You Ready to Set Your 2025 Health Goals?

The new year is right around the corner—a fresh start, a clean slate, and the perfect time to focus on you. But let’s be honest: how many times have you made health goals in January, only to feel overwhelmed or fall off track by February?

It doesn’t have to be that way.

This year, let’s approach your goals differently. Let’s make them achievable, sustainable, and most importantly, about progress, not perfection. You don’t have to tackle it all alone—we’re here to help you every step of the way.

The Secret to Achievable Health Goals

1. Make It Small, Make It Specific

Instead of saying, “I want to be healthier,” try something more tangible: “I’ll drink two more glasses of water each day,” or “I’ll take a 10-minute walk after dinner.” These small wins build momentum.

2. Celebrate Progress, Not Perfection

Life happens. You might skip a workout or indulge in dessert—and that’s okay. What matters is consistency over time. Give yourself grace and keep moving forward.

3. Track Your Wins

Write down your goals and your progress. Seeing how far you’ve come will inspire you to keep going.

4. Don’t Do It Alone

Having the right support can be the difference between giving up and reaching your goals. That’s where we come in.

We’re Here to Help You Succeed

At Clark Wellness, we know how hard it can be to stick to health goals on your own. That’s why we offer personalized support to help you not only set your goals but also achieve them.

Our certified nutritionist, Tressa Knapp, is here to walk with you through every challenge, every question, and every victory. Tressa provides functional health coaching that fits your life—not someone else’s. Paired with expert guidance from Angelica Clark, PA-C, IFMCP, we create a customized plan tailored to your body’s unique needs.

Imagine starting 2025 with a team cheering you on, helping you feel stronger, healthier, and more confident than ever.

Your Health, Your Goals, Your Time

This is your year. The year you stop wishing for better health and start taking small, manageable steps toward it. And you don’t have to do it alone.

Are you ready to make 2025 the year you finally achieve your health goals? Let’s start the journey together—one step at a time.

Reach out to us at (254) 227-5851 to schedule your personalized health coaching session or a New Patient visit. We can’t wait to see you thrive!

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