The Most Satisfying Weight Loss Breakfast
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Note: We typically have our clients use one whole egg and several egg whites since the whites are higher in protein but lower in calories, so they're very filling in a small amount of calories, but the yolks are where all the good nutrients like vitamin D, omegas, vitamin B12 and antioxidants lutein and zeaxanthin that help fight off macular degeneration., etc, are, so we give them the best of both worlds. :)
Ingredients
  • 2 slices whole wheat toast (can substitute a ¾ cup cooked oatmeal or quinoa)
  • 1 Egg plus 3 egg whites*
  • veggies, any (optional, but recommend)
  • Oil in a spray jar
  • 1 cup berries
  • *You can substitute the whole egg for 6 egg whites if you are someone who needs large volumes of food to feel full. The protein will be higher and the calories will be slightly less, just be aware that you will miss out on the healthy nutrients in the yolks, mentioned above.
Instructions
  1. On stove top: Spritz oil in a pan and add veggies stir until they soften, add egg and scramble. Meanwhile toast bread and when eggs are cooked, place on bread. Have berries on the side! Yum!
  2. In microwave: Note--this is not for everyone. We realize some people prefer not to microwave their eggs while other love having them ready to go in less than 3 minutes. Simply beat eggs with spices of choice in microwave-safe bowl until blended. Microwave on high for 45 seconds. Then stir. Microwave until eggs are almost set, 30 to 45 seconds longer. This may vary depending on your microwave. Serve immediately with toast.
Nutrition Information
Serving size: 2 slices whole grain bread, 1 egg, 3 whites, 1 cup strawberries Calories: 303 Fat: 6 g Saturated fat: 2 g Carbohydrates: 38 g Fiber: 7 g Protein: 23 g
Recipe by Nutrition Twins at https://nutritiontwins.com/the-most-satisfying-weight-loss-breakfast/