11 Bright Line Eating Breakfast Recipes and Meal ideas

    I made these 11 Bright Line Eating recipes and meal ideas for those people following the Bright Line diet for weight loss. These meals are for breakfast on the Bright Line Eating Plan!

    June 2021 update: the Free Food Freedom Bright Line Eating video series just launched. check it out here!

    Bright Line Eating, the program created by Susan Pierce Thompson, was created for people who feel out of control or addicted to food. I’ve covered through articles and a video my experience on the program, and you can read about that here or see the meals I ate here.

    11 bright line eating breakfast ideas

    Bright Line Eating Weight Loss Breakfast Template:

    On the weight loss plan, the Bright Line Eating food list for breakfast includes: (Amazon link to the hard copy of Bright Line Eating here)

    1 Serving of Protein

    The food list for 1 serving of protein on the Bright Lines program includes

    • 8 ounces of yogurt, 8 ounces of milk, 2 eggs, 2 ounces cheese, 4 ounces cottage cheese, or 4 ounces ricotta cheese, 2 ounce nuts or nut butter, 8 ounces soy milk or almond milk, 4 ounces tofu, 4 ounces hummus, or 2 ounces of seeds.

    1 serving of grains.

    The food list for 1 serving of grains includes:

    • 4 ounces potato or sweet potatoes, 4 ounces cooked rice, quinoa millet, 1 ounce (measured dry ) of oatmeal, oat bran, cream of rice, grits, cream of wheat or quinoa flakes.

    1 Serving of fruit

    The fruit included in the diet program for breakfast include:

    • A single medium apple, pear, orange, grapefruit, banana, peach or nectarine. Or, 2 plums, kiwi or persimmons. Or 3 apricots. Or 6 ounces of berries, pineapple, grapes, cherries, mangoes, melons or fresh figs.

    So, with these Bright line eating weight loss breakfast guidelines, I’ve created the following meal ideas and recipes!

    Bright Line Breakfast Ideas

    1) Bright Line Meal 1

    Omelet with oatmeal and fruit! 339 calories, 17 g protein, 44 g carbs, 13 g fat.

    Protein: 2 Eggs, (with zucchini and mushrooms)
    Grain: 1 ounce Oatmeal
    Fruit: 6 ounces Blueberries

    Bright line eating breakfast eggs oats and blueberries

    2)Bright Line diet Breakfast 2

    Egg and oat crepes with berries! Blend the egg whites with the oatmeal in a high powered blender. Pour half of the batter on skillet to make a wrap. Cook on both sides. Pour remainder of batter on skillet. You should get two wraps. 256 calories, 26 g protein, 32 g carbs, 3 g fat.

    Protein: 1 cup egg whites (or 1 egg and 1/2 cup egg whites)
    Grain: 1/3 cup Oatmeal
    Fruit: 6 ounces strawberries

    bright line eating breakfast with egg and oat wrap with berries

    3) BLE Breakfast Meal 3

    Egg white fluffy oatmeal. 259 calories, 17 g protein, 44 g carbs, 3 g fat. To make this fluffy oatmeal, simply whisk in egg whites to your oatmeal while cooking! Full details on my instagram post here.

    Protein: 1/3 cup egg whites
    Grains: 1/3 cup oats
    Fruit 6 ounces blueberries

    bright line eating egg white fluffy oatmeal with no data

    4) BLE Breakfast Meal 4

    Sweet potato hash brown with fruit. 275 calories, 9 g protein, 50 g carbs, 5 g fat. For this breakfast, I shredded 4 ounces of sweet potato, and stirred in 2 eggs to the shredded sweet potato in a bowl. Then, on a hot waffle iron, sprayed with cooking spray, I cooked the hash brown/egg mixture till cooked through.

    Protein: 2 eggs
    Grains: 4 ounces sweet potato
    Fruit: 1 medium banana

    Bright line eating breakfast idea egg sweet potato and banana

    5) Bright Line Eating Breakfast Meal 5

    Protein Waffles with strawberries. (the protein pancake recipe from here). 248 calories, 23 g protein, 35 g carbs, 3 g fat

    Protein: 1/3 cup Egg whites, 1/3 cup fat free cottage cheese
    Grains: 1/3 cup oats
    Fruit: strawberries

    bright line breakfast protein waffles (

    6) Bright Line Eating Breakfast Meal 6

    Cooked eggs with cheese and potatoes and nectarine. 352 calories, 16 g protein, 39 g carbs, 15 g fat.

    Protein: 1 egg plus 1 ounce cheese.
    Grains: 4 ounces potato.
    Fruit: 1 medium nectarine

    bright line diet breakfast egg potato cheese and fruit

    7)Bright Line Eating Breakfast Meal 7

    Cottage cheese, crushed pineapple, quinoa. 296 calories, 21 g protein, 52 g carbs, 2 g fat.

    Protein: 4 ounces fat free cottage cheese.
    Grains: 4 ounces quinoa
    Fruit: 6 ounces crushed pineapple

    bright line breakfast cottage cheese pineapple and quinoa with no calories

    8) Bright Line Eating Breakfast Meal 8

    Almond butter mixed with Greek yogurt, sweet potato, and fruit. 346 calories, 9 g protein, 50 g carbs, 14 g fat.

    Protein: 1/2 ounce Almond butter, 1/2 cup Greek yogurt
    Grains: 4 ounces sweet potato
    Fruit: 6 ounces blueberries

    Bright line eating breakfast with yogurt almond butter sweet potato and blueberries

    9) Bright Line Eating Breakfast Meal 9

    Cooked oatmeal with nut butter and fruit. 394 calories, 11 g protein, 51 g carbs, 20 g fat.

    Protein: 1 ounce Almond butter
    Grains: 1 ounce oats
    Fruit: 1 medium banana

    Bright Line eating meal idea Almond butter banana oats

    10) Bright Line Eating Breakfast Meal 10

    Scrambled eggs with sweet potato and fruit. 295 calories, 16 g protein, 37 g carbs, 11 g fat

    Protein: 2 eggs, scrambled
    Grains: 4 ounces sweet potato, roasted
    Fruit: 6 ounces strawberries

    Bright line breakfast recipe scrambled eggs sweet potato and strawberries (1200)

    11) Bright Line Eating Breakfast Meal 11

    Fruit smoothie! 263 calories, 13 g protein, 44 g carbs, 6 g fat

    Protein: 8 ounces low fat milk (or almond milk, or soy milk)
    Grains: 1 ounce dry, uncooked oats
    Fruit: 6 ounces strawberries

    bright line breakfast Strawberry oat milk smoothie
    Bright line eating recipes for breakfast
    The food addiction quiz
    Link to Amazon book here.


    • I just can’t eat that much food for breakfast. Can I move some to lunch?

    • This post will be the reason I try brightline eating. Thanks a lot.

    • Hello! Love these recipes! But in the book doesnt it talk about not turning oats into flour and not blending fruit? Just wondering if I got this wrong?

      • Abby! You could very well be right. I don’t remember reading that in the book. But that doesn’t mean she didn’t say it. I must have missed it!

        • Hi yes the book talks about smoothies and how the sugar in the fruit hits the body too fast in that particular form…when we drink it.

    • I’m just wondering why the serving size for protein is 2 oz nut butter, but you only used 1oz in your breakfasts? Did you just tailor the plan for yourself? Thanks!!

      • Hi Frances!
        You are right! If I used 2 ounces, that’s almost 400 calories. I’d be surprised if this was the recommendation on the BLE weight loss plan. The book definitely says 2 ounces, so the breakfast should be 2 ounces as well.

    • The “link” to the Protein Waffles as described in your 11 days of BLE breakfast ideas doesn’t work and the one I could find doesn’t seem to be the same; diff ingredients. Thanks for all the great ideas!!

      • AGh! Thanks for letting me know.  I will go fix it now!
        Apparently, I made the waffles, and wrote the pst, but my protein waffles here https://healthbeet.org/90-calorie-waffle-recipe-with-9-grams-protein/ were made with greek yogurt in the place of cottage cheese- which still works to be bright line compliant!
        But, the protein pancakes here is the actual recipe I used to make the waffles!  https://healthbeet.org/low-calorie-pancakes-recipe/


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