MONDAY: Radiance and Reset

Macros: Calories 500, Protein 30g, Carbs 44g, Fat 21g, Fiber 8g.

Beauty + Health Benefits: A hearty, protein-rich breakfast that nourishes skin with healthy fats and omega-3s while supporting metabolism and blood sugar balance.

Ingredients:

1 fried egg

½ small ripe plantain, pan-fried

1 can sardines with onions

½ cup grapes

½ cup yogurt topped with blackberry 

Instructions:

1. Pan-fry plantains until golden.

2. Slice baguette, toast lightly, spread with butter or nut butter.

3. Serve with sardines, egg, avocado, and fruit.

TUESDAY: Apple-a-day!

Macros: Calories 520, Protein 28g, Carbs 48g, Fat 24g, Fiber 10g.

Beauty + Health Benefits: Vitamin C powerhouse (apple, blackberries, blueberries, grapes) for collagen support, plus antioxidants that fight free radicals. Healthy fats from avocado keep skin plump, while protein from eggs and yogurt support muscle repair and hormone health.

Ingredients:

1 slice buttered toast

2 scrambled eggs

½ avocado

½ cup Greek yogurt

¼ cup blueberries

½ cup red grapes

½ small apple, sliced

½ cup blackberries

Instructions:

1. Scramble eggs with a pinch of salt and pepper.

2. Toast bread and spread with butter.

3. Plate avocado slices, fruit, and yogurt for a balanced, beautiful spread.

 

WEDNESDAY: Wellness Wake-up

Macros: Calories 460, Protein 28g, Carbs 38g, Fat 18g, Fiber 5g.

Beauty + Health Benefits: light yet packed with protein and omega-3s, perfect for mornings when you want something quick but still skin- and brain-boosting.

Ingredients:

1 fried egg

1 small ripe plantain, pan-fried

1 can sardines with onions

½ cup grapes

½ cup yogurt topped with blackberry

Instructions:

1. Pan-fry plantains and cook egg sunny-side up.
2. Plate with sardines, yogurt, and grapes for a simple but nutrient-dense breakfast.

 

THURSDAY: Peaches and Protein 

Macros: Calories 460, Protein 28g, Carbs 38g, Fat 18g, Fiber 5g. 

Peaches hydrate from the inside out with vitamin A for cell turnover. Turkey bacon adds protein without heavy saturated fat. This plate keeps blood sugar steady for clear skin and steady energy.

Ingredients:

2 scrambled eggs

2 slices turkey bacon

½ avocado

1 slice whole-grain toast

½ cup Greek yogurt with blueberries

1 small peach, sliced

½ cup grapes

Instructions:

1. Cook bacon until crisp.
2. Scramble eggs.
3. Plate everything beautifully — think symmetry and color blocking.

FRIDAY: Day-starter Deluxe 

Macros: Calories 530, Protein 34g, Carbs 46g, Fat 22g, Fiber 9g.

Beauty + Health Benefits: Sardines = omega-3s for skin barrier health and brain clarity. Plantains provide prebiotic fiber to feed healthy gut bacteria — essential for hormone balance and clear skin.

Ingredients:

1 ripe plantain, sliced and pan-fried

1 fried egg

½ avocado

1 can sardines, topped with red onion

½ cup assorted fruit (strawberries, kiwi, blueberries, grapes)

Instructions

1. Fry plantains in a bit of coconut oil until golden.
2. Fry egg.
3. Serve with sardines, avocado, and fresh fruit.

SATURDAY: Blueberry Muffin Beauty Breaky

Macros: Calories 550, Protein 25g, Carbs 60g, Fat 22g, Fiber 6g.

Beauty + Health Benefits: The muffin makes this plate feel cozy and indulgent, but the fruit, yogurt, and eggs keep it high protein and nutrient-dense. Antioxidants from berries brighten skin, and the dates add magnesium for stress resilience.

Ingredients:

1 blueberry muffin, sliced and lightly toasted

2 scrambled eggs

½ cup blackberries

½ cup grapes

½ cup Greek yogurt topped with dates or granola

Instructions:

1. Lightly toast muffin slices on stovetop with butter or coconut oil.
2. Cook eggs until soft and fluffy.
3. Plate with fruit and yogurt for a balanced sweet-and-savory breakfast.

SUNDAY: Cornmeal and Comfort

Macros: Calories 480, Protein 25g, Carbs 55g, Fat 15g, Fiber 6g.

Beauty + Health Benefits: A Caribbean-inspired beauty breakfast — cornmeal is rich in iron, while bananas provide potassium for hydration and muscle function. Protein from eggs balances blood sugar, reducing inflammation that can trigger breakouts.

Ingredients:

½ cup cornmeal

1 cup milk (or plant milk)

1 tsp brown sugar + cinnamon

1 banana, sliced

2 boiled eggs

½ cup grapes + blueberries

Instructions:

1. Cook cornmeal in milk, whisking until thick and creamy.
2. Sweeten with cinnamon and brown sugar.
3. Serve with banana slices, boiled egg, and fresh fruit on the side.