5 Factor Diet: 9 Quick Breakfast Ideas

The 5 Factor Diet, created by Harley Pasternak, is a diet plan that is based on eating five meals per day and working out five days a week. Each meal has five ingredients or fewer and takes no more than five minutes to prepare and five minutes to cook. The workout plans each have five exercises and each take approximately five minutes to complete. Each meal on the 5 Factor Diet should fit within the following criteria: low fat, low glycemic index carbohydrates, fiber, healthy fat and sugar-free beverage. While on the 5 Factor Diet, Sundays are considered cheat days but individuals should still eat based on the above 5 Factor criteria. Below are several breakfast suggestions for individuals on the lifestyle plan.

Sugar Free Cereal

Recommended cereals have at least five grams of protein and five grams of fiber per serving. Pasternak’s suggestions include Kashi Go Lean cereal. Enjoy the cereal with skim or fat free milk. With the cereal, dieters should eat sliced fresh fruit, such as blueberries and strawberries.


Egg whites or egg white substitutes are an excellent breakfast option. Dieters can create a filling savory egg omelet with egg whites, fresh vegetables and reduced fat cheese to create a filling meal.

For those who have a sweet tooth in the morning, consider making an apple cinnamon frittata with egg whites, sliced and peeled apples and freshly grated cinnamon.

Another Pasternak-recommended frittata includes egg whites, non fat or reduced fat cheese, bell pepper and boneless, skinless chicken breast. Season eggs with salt and pepper.

For a portable egg breakfast, make a breakfast burrito. Combine egg whites, vegetable bacon, and non-fat or reduced fat cheese. Place the egg mixture in a tortilla or wrap and top with salsa. Season eggs with salt and pepper.

A filling egg option would be an egg sandwich. Make this very filling breakfast by cooking vegetable or turkey bacon and egg whites. Place items on flour-free bread and top with non-fat or reduced fat cheese and diced tomatoes. Season eggs with salt and pepper.

Hot Cereal

Standard oatmeal is a solid breakfast choice on the 5 Factor Diet. Make the oatmeal with skim or fat free milk and consider adding whey protein powder for additional protein. Add freshly sliced fruit such as strawberries or bananas to the oatmeal.

French Toast

For a warm and comforting breakfast, consider a quick and easy French toast. Dip two slices of flour-free bread into egg whites mixed with skim milk and cinnamon. Cook on a griddle with non-stick spray.


Despite not being allowed flour while on the 5 Factor Diet, pancakes are still an option. Make pancakes with egg whites, oats, strawberries and Splenda. Blend until smooth and cook on a skillet with non-stick spray. Top cooked pancakes with non-fat sour cream and blueberries.

Enjoy these quick and easy 5 Factors Diet breakfast ideas. The diet is a five-week diet plan and followers should expect to see weight loss at the end of the five weeks.


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