Starting your day with a
—especially one rich in
—gives your body the signal it
needs to
Leucine is a powerful amino acid that acts like a
for muscle protein synthesis (MPS). To flip this
switch effectively, your body needs around
in one meal. This is best achieved with
at breakfast.
� When you eat enough protein—especially leucine-rich sources like eggs, cottage cheese, tofu, or a protein
shake—you:
Support lean muscle and fat loss
Improve satiety and reduce snacking
Help regulate hormones and blood sugar
Set a metabolic tone for the rest of the day
A leucine-powered breakfast doesn’t just feed your muscles—it feeds your energy, focus, and
long-term wellness.
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30 MINUTES
Quinoa (dry)
Frozen Edamame
Avocado Oil
Lime Juice
Tamari
Sesame Oil
Maple Syrup(yacon Syrup)
Green Onion (sliced)
Matchstick Carrots (chopped into
fine sticks )
Cilantro (chopped)
1319 Cholesterol
0mg
32g Sodium
575mg
Saturated
4g Vitamin A
3229IU
250g Vitamin C
12mg
Fiber
8g Calcium
409mg
Sugar
195g Iron
5mg
17g
Refrigerate in an airtight container for up to three days.
One serving is approximately 1 1/2 cups of salad.
Add garlic, ginger or hot sauce to the dressing.
Add cucumber, grated carrot, kale or purple cabbage.
Use coconut aminos instead.
Cook the quinoa according to package directions. Set aside to cool.
Bring a small pot of water to a boil and add the edamame. Cook for 1 to 2
minutes just until the edamame are cooked through. Drain and set aside to
cool.
Add the avocado oil, lime juice, tamari, sesame oil, and yacon syrup to a jar.
Cover and shake well to combine.
In a large mixing bowl, add the cooked quinoa, edamame, green onion,
carrot, cilantro, and dressing. Stir well to combine.
Divide between plates and enjoy!
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25 MINUTES
Vegetable Broth
Red Bell Pepper (chopped)
Yellow Onion (chopped)
Tofu (extra firm, drained and
pressed to remove water)
Curry Powder
Nutritional Yeast
Sea Salt
Arugula
160 Cholesterol
0mg
8g Sodium
233mg
Saturated
1g Vitamin A
1728IU
8g Vitamin C
54mg
Fiber
4g Calcium
467mg
Sugar
5g Iron
5mg
18g
Refrigerate in an airtight container for up to three days.
Use avocado oil or extra virgin olive oil instead.
Add mushrooms or fresh herbs to the dish.
In a skillet over medium-low heat, add the vegetable broth along with the
pepper and onion. Sauté for 8 to 10 minutes.
Break apart the tofu into large chunks and add to the pan. Use the back of a
wooden spoon to break it apart into smaller pieces. Add the curry powder,
nutritional yeast and sea salt. Stir to combine the spices evenly.
Add arugula to the pan and stir until just wilted, about 1 minute. Remove
from the heat, serve and enjoy!
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45 MINUTES
Extra Virgin Olive Oil
Red Bell Pepper (medium, chopped)
Green Onion (chopped)
Baby Spinach (chopped)
Cottage Cheese (drained)
Egg Whites
Italian Seasoning
Sea Salt & Black Pepper (to taste)
156 Cholesterol
9mg
6g Sodium
375mg
Saturated
1g Vitamin A
1948IU
5g Vitamin C
41mg
Fiber
1g Calcium
65mg
Sugar
4g Iron
1mg
20g
Refrigerate in an airtight container for up to four days. Freeze separate portions
for up to three months.
A 9-inch (23 cm) round baking dish was used to make four servings.
Add chili flakes, dill, basil, and/or parsley. Use a few whole eggs to bring more
color and flavor.
Preheat the oven to 400ºF (205ºC).
Grease a baking dish with the oil. Add the bell peppers, onions, spinach,
cottage cheese, egg whites, Italian seasoning, salt, and pepper to the dish.
Stir gently to mix.
Cook in the oven for 30 to 35 minutes or until the egg whites are set. Let
cool slightly before serving. Divide evenly between plates and enjoy!
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10 MINUTES
Cottage Cheese
Cocoa Powder
Vanilla Protein Powder
Almond Butter
Cow's Milk, Whole
Almonds (roasted, chopped)
373 Cholesterol
26mg
20g Sodium
388mg
Saturated
4g Vitamin A
213IU
15g Vitamin C
0mg
Fiber
5g Calcium
332mg
Sugar
6g Iron
2mg
38g
Refrigerate in an airtight container for up to four days.
One serving equals approximately 3/4 cup.
Drizzle honey on top.
Shredded coconut, berries, chopped dark chocolate, and/or your favorite nuts
and seeds.
Whey protein powder was used in this recipe. Please note, if another type of
protein powder is used, results may vary.
In a blender or food processor, combine the cottage cheese, cocoa powder,
protein powder, almond butter, and milk. Blend on high speed until smooth,
scraping down the sides as needed.
Transfer to small serving dishes or containers. Top with almonds. Enjoy!
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30 MINUTES
Egg (whisked)
Cottage Cheese
Feta Cheese (crumbled)
Baby Spinach (chopped)
Red Bell Pepper (large, finely diced)
Green Onion (chopped)
Garlic Powder
Sea Salt & Black Pepper (to taste)
166 Cholesterol 292mg
10g Sodium
309mg
Saturated
4g Vitamin A
2361IU
3g Vitamin C
15mg
Fiber
1g Calcium
129mg
Sugar
2g Iron
2mg
14g
Refrigerate in an airtight container for up to three days. Freeze for up to one
month.
One serving is approximately three egg bites.
Add chopped fresh herbs or a dash of smoked paprika.
Fresh fruit, toast, or a green smoothie.
Use a regular muffin tray and fill them halfway to create the same number of egg
bites. For best results, use a silicone tray or silicone liners, as paper liners will
likely stick to the mixture.
Preheat the oven to 350ºF (175ºC) and grease a mini silicone muffin tray.
Mix all of the ingredients together. Pour the mixture evenly into the muffin
cups. Bake for 20 to 25 minutes or until golden brown and firm in the center.
Let cool slightly before serving. Enjoy!
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8 HOURS 20 MINUTES
Oats
Vanilla Protein Powder
Chia Seeds
Cream Cheese, Regular
Plain Greek Yogurt
Cow's Milk, Whole (Whole)
Maple Syrup (divided)
Strawberries (chopped)
428 Cholesterol
33mg
15g Sodium
162mg
Saturated
7g Vitamin A
288IU
58g Vitamin C
44mg
Fiber
8g Calcium
315mg
Sugar
27g Iron
3mg
18g
Refrigerate in an airtight container for up to four days.
One serving is approximately one heaping cup.
Use a plant-based cream cheese, milk, and yogurt alternative.
Use collagen powder or hemp seeds instead. Alternatively, omit the protein
powder and reduce the milk slightly. Add a splash of vanilla extract for flavor.
Add the oats, protein powder, chia seeds, cream cheese, yogurt, milk, and
half of the maple syrup to a large container. Stir well to combine.
In a saucepan, combine the strawberries and remaining maple syrup. Heat
over medium-low to bring to a low simmer. Cook for nine to 10 minutes,
gently pressing on the strawberries with the back of a wooden spoon, until
they have softened. Let cool for five minutes.
Gently stir the strawberries into the oats. Seal the container and refrigerate
overnight or for at least eight hours.
Divide the oats evenly between bowls or containers. Enjoy!
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15 MINUTES
Cherry Tomatoes (quartered)
Green Onion (chopped)
Capers (drained)
Parsley (chopped)
Basil Leaves (chopped)
Extra Virgin Olive Oil
Sea Salt & Black Pepper (to taste)
Cottage Cheese
Whole Grain Bread (toasted)
397 Cholesterol
36mg
18g Sodium
930mg
Saturated
5g Vitamin A
2320IU
29g Vitamin C
23mg
Fiber
5g Calcium
252mg
Sugar
11g Iron
2mg
30g
Best enjoyed fresh. Refrigerate the tomato mixture and cottage cheese
separately, in airtight containers, for up to two days.
One serving is approximately one cup of cottage cheese and 3/4 cup of tomato
mixture.
Add a splash of balsamic glaze or lemon zest.
Toasted pine nuts.
Omit or use gluten-free bread instead.
In a bowl, combine the tomatoes, onion, capers, parsley, basil, oil, salt, and
pepper. Gently mix and let marinate for 10 minutes.
Add the cottage cheese to a bowl or plate. Top with marinated tomatoes
and serve with toast. Enjoy!
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25 MINUTES
Chicken Breast
Sweet Potato (small, sliced)
Sea Salt & Black Pepper (to taste)
Extra Virgin Olive Oil (divided)
Baby Spinach
Egg (large, whisked)
484 Cholesterol 454mg
22g Sodium
312mg
Saturated
5g Vitamin A
24643IU
…
29g Vitamin C
20mg
Fiber
5g Calcium
160mg
Sugar
6g Iron
5mg
42g
Eggs are best enjoyed fresh. The remaining ingredients can be refrigerated in an
airtight container for up to three days.
One serving is approximately one cup of chicken, one cup of sweet potato, half a
cup of spinach, and two eggs.
Add salsa or top with shredded cheese.
Preheat the oven to 400°F (205°C) and line a baking sheet with parchment
paper.
Place the chicken and sweet potato on the baking sheet. Season with salt
and pepper and cook for 15 to 20 minutes, or until the chicken is cooked
through. Slice the chicken.
Meanwhile, heat half of the oil in a pan over medium heat. Sauté the spinach
for one to two minutes until wilted. Season with salt and pepper and remove
from the pan.
Add the remaining oil to the pan, then add the eggs. Stir the eggs
continuously until fluffy and cooked to your desired consistency. To serve,
add the cooked chicken, sweet potato, spinach, and eggs to a plate or bowl.
Enjoy!
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