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!

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

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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
Link to Amazon book here.


  1. I am coming home from vacation tomorrow. I read the book over vacation. I’m ready to start BLE. These recipes look great. Thank you.

    One question though, why are you using just egg whites? The yolks give you the nutrients and fat to keep you satisfied longer. Not to mention it makes it yummier.

    1. Hi Kristin! Good luck on Bright line eating!
      In these meals there are some breakfasts with the yolks, but something like, Egg white oatmeal would probably not be tasty with the yolks!

  2. Can I get a printed copy (without the photos) of the free 7-day breakfast plan. I’m about to start BLE next Monday. Thanks Lauren Kehr

  3. So Monk fruit sweetener is ok to use? Just getting started and want to make sure I am sticking with the program.

  4. In your crepes recipie you blend eggs and the oats. Isn’t that essentially turning the oats into oat flour? So isn’t that not on the plan? Just starting so trying to follow the rules.

    1. You aren’t the first to notice this Teresa- I didn’t remember reading that from the book when I wrote this plan , or followed the diet. It didn’t hinder my weight loss, but If you are trying to follow that, then, I’d skip this recipe!

  5. Hi! Good afternoon! These recipes look so yummy!! I’ve been on the BLE program for almost 9 weeks. I’m always looking for breakfast ideas…it’s my favorite meal. I did notice the last choice was a fruit smoothie. FYI , according to the book and the plan we are NOT supposed to eat smoothies. The fiber lattice is destroyed in the blending process, and the fructose and glucose enter the bloodstream way too rapidly. Not recommended.

  6. So misleading re exercise. Those who have already been exercising may continue to exercise as usual.
    Bright Line eating advises no exercise if exercise has not been a regular part of your life as simultaneously taking up a new exercise program may make you tired and unable to focus and stick to the new-to-you BLE plan.

  7. My husband and I are starting BLE November 1st. I keep seeing recipes with nut butter. Sugar is the second ingredient in most nut butter. ?
    Also is corn meal, corn bread allowed? I’ve seen nothing about that specifically.
    Thank you

    1. Hi Bonnie,There are so many nut butters without sugar.  They are usually on the top shelf at the grocery store, but lately, even popular brands have a line without sugar. Here are some of my favorites:
      Jif no sugar https://amzn.to/3nDc234 Peanut butter & Co https://amzn.to/3jEfadW Justin’s https://amzn.to/3ClQ7DX Skippy https://amzn.to/3nE4r4BAdam’s (most popular and in all my grocery stores) https://amzn.to/2XS82mH
      And, I did just read, corn meal is not bright line friendly. They explain here https://support.brightlineeating.com/can-i-eat-polenta/#:~:text=Corn%20meal%20is%20usually%20used,would%20count%20as%20a%20grain.
      Hope that helps!

  8. Hi Amy,
    I am just about to embark on the 14 day BLE challMenge with 4 other ladies next week. I don’t have my cook book yet so I am excited to see your recopies. they look yummy and don’t feel I will be deprived! lol

  9. Hi Amy,
    I wonder if any fat is used for the recipes? With what do you fry the omelette for example?
    Thank you!

    1. I did not have enough healthy fats. The Dr told me to eat more nuts and or olive oil or something. I also was low on sodium. There is not any in the foods we eat if were not using canned foods. It is a great way to eat but keep that in mind. Eat your healthy fats.

      1. Incorrect. If two meals works better, the total amount of food can be split between two meals. Not sure if it’s in the book since it’s been a while since I read it but Susan did a video about it. On YouTube.

  10. 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?

      1. 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.

  11. 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!!

    1. 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.

  12. 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!!

    1. 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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