Wednesday, September 7, 2011

Breakfast Ideas

As I said earlier, breakfast is your friend and if you skip it YOU WILL STARVE! You will notice that whenever I cook eggs I only use the albumen (aka the egg white) and I do this for several reasons: 1) it's high in protein 2) low in fat (unlike the yoke) and 3) low in calories. The worse thing you can do is eat a very small meal that's high in fat and calories and then feel hungry again in an hour. With these meals you get to eat a LOT for a small amount of calories and virtually no fat. I understand that not everyone has the time in the morning to prepare these meals so here is a tip: The night before chop and mix all the ingredients and store them in a container. Now all you have to do in the morning is dump the mixture in a pan and cook it. P.S. if you're really in a hurry you can always cook the mixture in the microwave. Just make sure you're using a microwave safe container and stir it when it's about halfway through cooking.

South of the Border Omelet
For the Omelet:
-2 large egg whites
-2 tbsp finely chopped red bell pepper
-2 tbsp finely chopped tomato
-1 diced mushroom (baby bella)
-1 tsp finely chopped onion
-3 tbsp fresh salsa
-1 tbsp fat-free sour cream
For the Side:
-1 small potato (steamed then browned in pan) seasoned with cayenne pepper
Calorie Count:
-255 calories
     


Sausage, Egg, and Cheese Sandwich
For the Sandwich:
-1 homemade turkey sausage patty click here for recipe (at bottom)
-1 egg white
-1 slice fat-free American cheese
-1 whole-grain English muffin (I used one of my Arnolds Sandwich thins and I couldn't tell you why I did   that...It is much better with the English muffin!)
-1/2 cup spinach leaves (this is optional)
For the Side:
-1 small purple potato (chopped and steamed with salt-free allspice)
-1 small yellow potato (chopped and steamed with salt-free allspice)
Calorie Count:
-538 calories (the sandwich alone is only 278 calories)

Veggie and Cheese Scramble
For the Eggs:
-6 large egg whites
-3 tbsp chopped green pepper
-3 tbsp chopped onion
-3 tbsp chopped tomato (seeded)
-3/4 cup shredded light cheddar cheese
For the Toast:
-1 multigrain sandwich thin (top and bottom)
Calorie Count:
-325 calories (only 225 from the eggs)

Quick and Easy
Meal: 
-1 VitaTop brand Apple Crumb muffin (I was very excited for this new flavor however I still think the Bananna Nut one is the best)
-1 medium apple
-1 container Dannon Light & Fit Peach yogurt (one of the few yogurt brands you should be eating!)
-1/8 cup Kashi Go Lean Crisp in Toasted Berry Crumb
Total Calories:
-305 calories

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