An ideal breakfast contains adequate protein, and the egg white omelette is an awesome choice for your first meal of the day. Add a piece of fruit such as a grapefruit or 1-2 pieces of Ezekiel bread and you have your lean protein, vitamins/minerals, fiber and complex carbohydrates for a very complete breakfast that is low in fat and high in everything else your body needs to help shed body fat and maintain muscle mass. Not to mention it tastes great!
Breakfast really is the most important meal of the day, so don’t skimp. You’ve been sleeping for the past 7-8 hours which is basically like fasting, so you need to bring your glucose levels up gradually and supply your muscle tissue with amino acids. Head to Costco or your grocery store of choice and stock up on the wonderful egg whites that come in little cartons (ie. Egg Beaters or Kirkland brand). These egg whites do not taste the same as whole eggs, but you can add 1 whole egg to the mix if you aren’t able to down just the whites themselves. Feel free to experiment!
The following recipe is my everyday breakfast which is limited in terms of fat and sodium but it’s OK to add a serving of Mozzarella cheese and/or spices of your choice- ENJOY!
Egg White Omelette
Spray your skillet or pan with non-stick cooking spray (PAM)
1 Cup of egg whites
3 Large mushrooms chopped
1/3 cup cherry tomatoes
1/2 cup of chopped red onions
1/3 cup of zucchini chopped
3 cloves of garlic chopped
1 finely chopped Thai chili
1 1/2 cups of spinach leaves
Instructions:
Saute garlic, onion, mushrooms, tomato, zucchini, thai chili. Pour whites into pan over veggies and let cook for 4 minutes, then add spinach (reduce heat), fold mixture into omelette, cover and let sit for one minute.
Nutrition info
6g of Carbs
29g of Protein
0g of Fat
Total Calories: 170