The Holy Mess 7 Day Healthy Breakfast Challenge

Ready to boost your metabolism, increase your energy, and feel great? Take the 7 Day Healthy Breakfast Challenge. Give us 7 days, and you’ll be amazed at your results.

Get the Breakfast Challenge

Click here to get the Breakfast Challenge Kit.

Breakfast Challenge Groceries, Tips, & Food Hacks

Join the Group Experience on February 17-25th

When you join the group experience, you get everything that’s part of the self-guided package PLUS a private Facebook group, nightly food log sharing for accountability, daily reminder emails, exclusive live videos, and a bonus 7 day physical activity plan.

Join the Facebook Group (Group Experience Enrollments Only)

Click here to join the private Facebook group for this experience. This group is only for those who purchase the Breakfast meal plan plus group experience option.

Welcome Video from Sara (Group Experience Enrollments Only)

How to Share Your Food Log (Group Experience Enrollments Only)

One of the most valuable features of this challenge is the opportunity for accountability with DAILY check ins in the Facebook group. You’ll be sharing a photo, screen shot, or typed description of your daily food log.

Each day in the Facebook group, you’ll see a daily check in post starting at 6:00 PM EST. Post your food log for the day in the comments of the post. Use whatever method works for you to get your food log into the comments under the day’s food log post. You can post multiple photos or screen shots as needed.

Here is a transcript of the video, “How to Share a Food Log for a Holy Mess Challenge.”

It’s very important that you share your food log ONLY in the comments of the daily post. The reason for this is that if a hundred (or more) women share their food logs as a new post in the group, the group gets very cluttered with food logs and we can’t see the other important information.

When you share your food log, this is a photo or written record of what you ate that day. If you eat more after you post your food log, go back and type a correction to include what you actually ate.

Here are the ways to share your daily food log (Choose any method that is easy for you):

• Take a screen shot with your phone of the app you used to track your food. You may share more than one screen shot in the comments.
• Take a screen shot with your computer.
• Take a photo of a written food log. (If you keep your food log in a written journal, also include calories for items you eat and total calories for the day.)
• Take photos of your plate for each meal and snack. (If you track with food photos, also include calories for items you eat and total calories for the day.)
• Type out what you ate that day in the comments of the Facebook post.
• Tip: You may need to share more than one photo per day in the comments.
• Tip: If you need further assistance with how to share your food log, email us at sara@theholymess.com and we will help you.

Answers to Frequently Asked Questions about the Breakfast Challenge

What’s included with the 7 Day Healthy Breakfast Challenge Kit?

The Breakfast Challenge Kit gives you absolutely everything you need for a week of tasty, satisfying meals to start the day right. Here’s exactly what’s included:

• 7 Day Healthy Breakfast Challenge Meal Plan with Nutritional Information & WW points so you never question what to eat each morning. ($14.99 value)
• 7 Day Healthy Breakfast Challenge Grocery List to streamline your shopping. ($2.99 value)
• 7 Day Healthy Breakfast Challenge Cookbook to print & keep the recipes handy while you cook. ($7.99 value)
• 7 Day Healthy Breakfast Challenge Meal Prep Guide so that you will be ready to go each morning. ($4.99 value)
• Weight Loss & Daily Food Log Trackers to help you compare your before and after results. ($5.99 value)
• {Bonus!} What to Eat the Rest of the Day so that you stay on track all day long. ($15.99 value)

What’s included with the Live Group Experience on February 17-25?

When you join the group experience, you get everything that’s part of the self-guided package PLUS:

• A Private Facebook Group with The Holy Mess Team for all the support you will need and any questions you may have. ($29.99 value)
• A Nightly Food Log Post for Accountability to keep you accountable to yourself. ($9.99 value)
• A Daily Reminder Email of Exactly to Eat to keep your mornings running smoothly. ($4.99 value)
• Two exclusive live videos with Sara so that you can learn from Sara in real time. ($9.99 value)
• {Bonus!} A 7 Day Physical Activity Plan from Ashley of Get Fit with Ashley to get you moving. ($19.99 value)

How Does the Group Experience Work?

As soon as you click the button to enroll, you’ll be able to immediately download all the materials you need. The Group Experience Guide will walk you step by step through all the details. All group interaction takes place on Facebook. If you don’t have (or aren’t willing to create) a Facebook account, choose the self-guided option.

What’s the Time Commitment?

Plan to spend 2-3 hours on the weekend getting ready for the Challenge, which includes grocery shopping and meal prep. The meals take just a few minutes to cook each morning.

Really time crunched? You’ll want the Effortless Mornings: 30+ No-Cook Breakfast Recipes upgrade at checkout. Any of the no-cook recipes can be swapped for another meal during the Challenge.

Is this a real book?

This Breakfast Challenge Kit is a comprehensive digital system that provides the tools you need to prepare 7 days of healthy breakfasts that will keep you going. You will use these recipes and tips over and over again. Please keep in mind that all materials are delivered digitally in PDF format. Nothing will be mailed to you.

What kind of results will I see with the 7 Day Healthy Breakfast Challenge?

Track what happens, because you are going to be amazed at how great you feel when you use the 7 Day Healthy Breakfast Challenge. Members of the test group experienced:

• Reduced cravings throughout the day…even at night!
• Less hunger mid-morning and later in the afternoon.
• More energy, reduced lethargy, and even less need for coffee and soda.
• Weight loss…despite the fact that they were eating more food!

Your results will vary based on individual health conditions, lifestyle, and dietary needs. Always consult with a healthcare professional or a registered dietitian for personalized advice based on your specific needs and health goals.

Can I use this plan if I have dietary or medical restrictions?

For most situations, yes. If you are part of the Live Group Experience, we will be available in the Facebook group to answer your questions. The plan is naturally gluten-free, but it is not dairy-free or plant-based. Check with your doctor or medical health professional for your specific situation.

Will this challenge work for me if I’m a picky eater?  

We encourage you to follow the breakfast challenge as closely as possible. You might discover a new favorite! However, if there’s a food you just can’t tolerate, we’d be happy to suggest a healthy substitute.

Check out the Effortless Mornings: 30+ No-Cook Breakfast Recipes upgrade at checkout for even more options.

Is the food time-consuming to prepare? I’m busy.

The 7 Day Healthy Breakfast Challenge includes easy-to-prepare meals that anyone can make. All the ingredients are available in a regular grocery store. You’ll want to follow the included Meal Prep Guide to set you up for success, or invest in the Effortless Mornings: 30 No-Cook Healthy Breakfasts order upgrade at checkout.

I need my morning coffee. Can I still have it?

Yes! No need to skip your morning wake-up drink. Enjoy your coffee or tea as you always do. If you normally add sweetener or creamer, simply add these to your day’s total calories or points.

Nutritional Information, Weight Watcher Points and Recipe Links for the 7 Day Challenge

All the breakfasts are between 300-460 calories, 3-7 Weight Watchers points, and 18-45 grams of protein.

Nutritional Information

Day 1 – Frittata – Calories: 295 kcal | Carbohydrates: 27g | Protein: 18g | Fat: 13g, Clementines – 90 calories, 23 carbs, 1 fat, 1 protein, Meal Total: 385 calories, 50g carbohydrates, 19 grams protein, 14 grams fat

Day 2 – Oatmeal Bake: 196 kcal | Carbohydrates: 43g | Protein: 7g | Fat: 7g, Lean breakfast meat (turkey sausage) – 110 calories, 0 carbs, 10 protein, 7 fat, Coleslaw mix – 25 calories, 6 g carbs, 0 fat, 1 gram protein, Total for meal – 331 calories, 49 g carbs, 18 g protein, 15g fat

Day 3 – Frittata – Calories: 295 kcal | Carbohydrates: 27g | Protein: 18g | Fat: 13g, Clementines – 90 calories, 23 carbs, 1 fat, 1 protein, Meal Total: 385 calories, 50g carbohydrates, 19 grams protein, 14 grams fat

Day 4 – Pancakes: Calories: 290 kcal | Carbohydrates: 49g | Protein: 21g | Fat: 11g, Sugar-free syrup – 35 calories, 11 carbs, 0 protein, 0 fat, Strawberries – 49 calories, 12 carbs, 1 protein, 0 fat, Total: 374 calories, 72 carbs, 22 protein, 11 fat

Day 5 – Oatmeal Bake: 196 kcal | Carbohydrates: 43g | Protein: 7g | Fat: 7g , Lean breakfast meat (turkey sausage) – 110 calories, 0 carbs, 10 protein, 7 fat, Coleslaw mix – 25 calories, 6 g carbs, 0 fat, 1 gram protein, Total for meal – 331 calories, 49 g carbs, 18 g protein, 15g fat

Day 6 – Calories: 460 kcal | Carbohydrates: 69g | Protein: 45g | Fat: 14g

Day 7 – Calories: 300 kcal | Carbohydrates: 31g | Protein: 16g | Fat: 14g

Weight Watchers Points

WW points were calculated with the WW Plan for 2024 for the regular (non-diabetic) plan.

Day 1 – Cheesy Frittata – 3 WW points, Clementines – 0 points, Meal total – 3 points

Day 2 – Blueberry Almond Oatmeal Bake: 4 points, WW points for sausage – 3 points

Coleslaw or broccoli slaw – 0 points, WW total points for meal – 7 points

Day 3 – Cheesy Frittata – 3 WW points, Clementines – 0 points, Meal total – 3 points

Day 4 – High-Protein Cottage Cheese Pancakes – 4 WW points, Sugar-free pancake syrup – 1 point, Strawberries – 0 points, Total – 5 WW points

Day 5 – Blueberry Almond Oatmeal Bake: 4 points, WW app link to The Holy Mess Blueberry Almond Oatmeal Bake, WW points for sausage – 3 points

Coleslaw or broccoli slaw – 0 points, WW total points for meal – 7 points

Day 6 – Healthier Copycat McGriddle – 6 points

Day 7 – Hearty & Healthy Breakfast Bowl – 3 WW points

Bonus! What to Eat the Rest of the Day – Nutritional Information & Weight Watchers Points

Nutritional information is an estimate. Calculated on My Fitness Pal. WW points are for January, 2024. Always double-check points in your app for accuracy.

10 Healthy Weight Loss Lunches

1. Tyson Air Fried Chicken Breast Strips (150 cals, 4 WW for 1 serving), 1 cup raw baby carrots (45 cal, 0 WW) with 2 Tbsp light Ranch dressing (80 cals, 3 WW) Total: 275 cals, 7 WW
2. Turkey hotdogs (2) (200 cals, 8 WW), 2 light hotdog buns (160 cals, 4 WW), ketchup (17 cals, 1 WW) and mustard (9 cals, 0 WW), 1 ear earn corn on the cob (100 cals, 0 WW) Total: 486 cals, 13 WW
3. The Holy Mess Mexican Burrito Bowls –  Total: 352 cals, 1 WW
4. Healthy Choice Zero Verde Chicken Bowl, frozen – Total: 180 cals, 0 WW
5. Lean Cuisine Butternut Squash Ravioli Meal, frozen – Total: 300 cals, 7 WW
6. Healthy Choice Steamers – Simply Grilled Chicken and Broccoli, frozen – Total: 190 cals, 1 WW
7. Wendy’s Apple Pecan Chicken Salad, 1/2 size (275 cals, 5 WW) with 1/2 packet Pomegranate Dressing, 1 baked potato (161 cals, 4 WW) with salsa (9 cals, 0 WW) 445 cals, 9 WW
8. Chick-fil-A Grilled Nuggets, 8 count (140 cals, 0 WW), 1 barbecue sauce packet (45 cals, 2 WW), fruit cup (70 cals, 1 WW) Total: 255 cals, 3 WW
9. Baked potato, microwave or baked (161 cals, 4 WW), topped with 1 cup steamed broccoli (27 cals, 0 WW), 1/2 cup cubed chopped ham (60 cals, 1 WW) , and 2 Tbsp shredded cheddar cheese (58 cals, 3 WW) Total: 253 cals, 8 WW
10. Boca All American vegetarian burger (100 calories, 2 WW points), light hamburger bun (80 calories, 2 points), 1 bag baked potato chips (160 calories, 3 points), 1 cup grape tomatoes (21 calories, 0 WW points). Total: 361 calories, 7 WW points

10 Healthy Weight Loss Snacks 

• The Holy Mess Blueberry Almond Oatmeal Bake, one serving – 196 cals, 4 WW
• Jolly Time Healthy Pop 100 light popcorn, 100 calorie bag – 100 cals, 3 WW
• Popchips, 1 serving (70 cals, 3 WW), with 4 Tbsp salsa (18 cals, 0 WW) Total: 88 cals, 3 WW
• High-Protein Yogurt Parfait – 1 cup sliced strawberries (53 cals, 0 WW), 1 5.3 oz light Greek yogurt carton (such as Two Good, Chobani Zero, or Dannon Light N Fit, any flavor) (80 cals, 2 WW), ½ c fat free or low fat cottage cheese (81 cals, 0 WW), 3 Tbsp sliced or slivered almonds (100 cals, 2 WW) Total: 314 cals, 4 WW
• The Holy Mess 2 Ingredient Pineapple Angel Food Cake – 121 cals, 6 WW
• Light string cheese stick (45 cals, 2 WW) with 17 slices turkey pepperoni (70 cals, 2 WW) Total: 115 cals , 4 WW
• Ants on a Log: 2 celery sticks ( 20 cals, 0 WW) with 2 Tbsp peanut butter (191 cals, 7 WW) and 1 Tbsp raisins (27 cals, 1 WW) Total: 238 cals, 9 WW
• The Holy Mess Vanilla Mug Cake with sprinkles – 128 cals, 5 WW
• Sugar-free vanilla pudding cup (60 cals, 2 WW), 1 serving vanilla wafers (140 cals, 6 WW), 1 banana, sliced (105 cals, 0 WW) Total: 305 cals, 8 WW
• Good Thins crackers, 1 serving, (120 cals, 4 WW) with 2 light Laughing Cow cheese wedges (60 cals, 2 WW) Total: 180 cals, 6 WW

15 Healthy Weight Loss Dinners

• Grilled pork chop (180 cals,3 WW), 1 cup steamed broccoli (27 cals, 0 WW), 1/2 cup cooked brown rice (109 cals, 3 WW) Total: 316 cals, 6 WW
• Salmon filet (100 cals, 0 WW) with 1 Tbsp jarred pesto (80 cals, 1 WW), 1 cup roasted (no oil) Brussels sprouts (60 cals, 0 WW), 1/2 cup roasted butternut squash cubes (40 cals, 0 WW) Total: 280 cals, 1 WW
• Whole wheat spaghetti (1 cup cooked) (174 cals, 4 WW), 1/2 cup Hunt’s spaghetti sauce (60 cals, 1 WW), 3 ounces cooked extra lean (90%) ground beef (182 cals, 5 WW), 2 Tbsp Parmesan cheese (40 cals, 1 WW) Total: 456 cals, 11 WW
• Frozen turkey meatballs (1 serving) (160 cals, 5 WW), 3 stalks celery (30 cals, 0 WW), 2 Tbsp light blue cheese dressing (28 cals, 3 WW), 1 serving Stove top stuffing (110 cals, 3WW) prepared with chicken broth (1.75 cups broth, no water – 88 cals, 0 WW) instead of butter Total: 416 cals, 11 W
• Rotisserie chicken (already cooked, leg and thigh)  (321 cals, 10 WW), 1 cup steamed cauliflower (25 cals, 0 WW), 1 reduced-fat canned biscuit (157 cals, 6 WW) Total: 503 cals, 16 WW
• Lean turkey burger (170 cals, 4 WW), light hamburger bun (84 cals, 2 WW), 1 slice cheese (60 cals, 2 WW), 1 serving frozen French fries (114 cals, 4 WW), Steamfresh broccoli (30 cals, 0 WW) Total: 458 cals, 12 WW
• Tilapia (2 filets) (200 cals, 0 WW), 2 cups steamed broccoli and cauliflower mix (52 cals, 0 WW), 1 small sweet potato (128 cals, 1 WW) Total: 380 cals, 1 WW
• Sirloin steak (6 ounces, grilled) (281 cals, 5 WW), 1 cup cooked mushrooms (44 cals, 0 WW), 1/2 cup cooked onions, (32 cals, 0 WW) 1 cup red potatoes (136 cals, 4 WW), 1 cup green beans (44 cals, 0 WW) Total: 537 cals, 9 WW
• Tacos made with 3 ounces ground turkey breast (116 cals, 0 WW), cooked, 2 crunchy corn taco shells (100 cals, 3 WW), 2 Tbsp shredded cheese (58 cals, 3 WW) , 1/2 cup lettuce (3 cals, 0 WW), 1/2 cup tomato (16 cals, 0 WW), 1/2 cup corn kernels (72 cals, 0 WW) Total: 365 cals, 6 WW
• Chicken Sausage Sheet Pan Meal – 330 cals, 5 WW
• Sheet Pan Shrimp Boil – 256 cals, 9 WW
• Spaghetti Squash “Lasagna” Bowl – 1 cup cooked spaghetti squash (42 cals, 0 WW), 1 cup fresh spinach leaves (7 cals, 0 WW), ½ cup fat free or low fat cottage cheese (81 cals, 0 WW) bowl, microwave for 2 minutes. Total: 81 cals, 0 WW. Serve with a protein of your choice like lean ground beef, ground chicken breast, or crumbled tofu (not included in nutritional information).
• Gordon’s Simply Bake Garlic Butter Cod Fillet (frozen) (120 cals, 2 WW), 1 cup baked baby red potatoes (56 cals, 2 WW), 2 cups steamed broccoli (110 cals, 0 WW) Total: 286 cals, 4 WW
• Pizza Quesadilla: 2 low-carb or light tortillas (140 cals, 4 WW), 2 Tbsp jarred pizza sauce (36 cals, 0 WW), 2 Laughing Cow light cheese wedges (60 cals, 2 WW), 17 turkey pepperoni slices (70 cals, 2 WW)  . Spread one tortilla with cheese wedges, top with sauce & pepperoni. Top with another tortilla. Cook in a skillet over medium heat for 3 minutes. Flip and cook 2 minutes more. Total: 306 cals, 8 WW
• Shrimp Stir Fry – Shrimp (4 oz) (80 cals, 0 WW), 2 cups stir fry vegetables (80 cals, 0 WW), 2 Tbsp bottled teriyaki sauce (32 cals, 1 WW), 1 cup cauliflower rice (28 cals, 0 WW). Total: 220 cals, 1 WW

Effortless Mornings: 30+ Healthy, No-Cook Breakfast Recipes

Get the 30+ No Cook Weight Loss Breakfasts Workbook here.

1. Cottage Cheese & Melon Bowl – 255 cals, 4 WW
2. Hot Cocoa Oatmeal – 209 cals, 5 WW
3. Pumpkin Pie Smoothie – 246 cals, 3 WW
4. Protein Coffee & Trail mix – 248 cals, 9 WW
5. Avocado Toast – 248 cals, 6 WW
6. Breakfast Brown Rice, Fruit, & Nut Bowl – 195 cals, 8 WW
7. Protein Pop Tart – 285 cals, 3 WW
8. Build-Your-Own Healthy Breakfast Parfait (1st option of each category) 360 cals, 3 WW
9. Cheesy English Muffin & Berries – 243 cals, 7 WW
10. Veggie Scrambled Egg Mug – 171 cals, 0 WW
11. Cinnamon Apple Overnight Oats in a Jar – 285 cals, 6 WW
12. Bagel & Cream Cheese – 209 cals, 6 WW
13. PBJ Toast – 320 cals, 7 WW
14. Hard-Boiled Egg Toast – 317 cals, 5 WW
15. Sweet Potato Parfait – 300 cals, 5 WW
16. Protein Bar & Fruit – 325 cals, 6 WW, varies by type
17. Cereal, Milk, & Fruit – 331 cals, 8 WW, varies by type
18. Bacon & Eggs – 296 cals, 3 WW
19. Easy Breakfast Burrito – 268 cals, 3 WW
20. Strawberry Cheese Danish Oatmeal – 239 cals, 6 WW
21. Peanut Butter Banana Roll-Ups – 366 cals, 9 WW
22. Deli Wrap – 231 cals, 3 WW
23. Zucchini Bread Oatmeal – 270 cals, 6 WW
24. Lean Pockets Breakfast Stuffed Sandwich with an orange – 322 cals, 9 WW
25. Crackers & Cheese – 315 cals, 7 WW
26. Sweet Potato, Black Bean, & Spinach Breakfast Bowl – 226 cals, 2 WW
27. The Holy Mess Banana Souffle – 353 cals, 0 WW
28. Jimmy Dean Delights Sandwich and 2 plums – 270 cals, 6 WW
29. McDonald’s “Double Egg” Egg McMuffin, coffee, and apple slices – 385 cals, 8 WW
30. Chick-Fil-A – Egg White Grill Sandwich, fruit cup, and coffee – 350 cals, 8 WW
31. Starbucks Egg Bites & Latte – Bacon & Gruyère Egg Bites & Grande Cafe Misto – 412 cals, 14 WW