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