So, how do the Guidelines break down into actual meals? Let's start with breakfast!
Note: Don't eat breakfast? These make excellent, filling lunch choices as well.
Most breakfasts on this plan are based around an egg plus an egg white, because the egg white is a perfect package of lean, low-calorie protein. I mostly use a variety of recipes based on using one egg plus one egg white, including:
|One egg plus one egg white, lean deli ham, and fresh spinach|
can be combined in an omelette, stacked on a toasted low-carb
English muffin, or just stacked & eaten with a fork!
- One-yolk omelette (often with spinach and/or lean deli ham)
- No -yolk omelette (two egg whites beaten with 2T skim ricotta)
- One-yolk fritatta (egg+white beaten with 2 T skim ricotta, poured over spinach or asparagus)
- Sandwich (one egg + one egg white over easy, lean deli ham, on low-cal whole wheat muffin)
- Poached egg + white over ham & asparagus (or spinach)
- One-yolk french toast (Occasional treat, made with low-cal bread & a dab of light syrup)
- One egg + white cooked as you like, with low-cal whole wheat muffin or toast
- Egg in a basket (made with egg + yolk and low-cal wheat bread)
Non-egg options for when I'm pressed for time or just tired of eating eggs:
- Protein-rich food bar or protein shake (emergencies only)
- Yogurt with ground flaxseed
- Something more from the 'lunch' category, like a ham sandwich
I find it simplifies my life to keep just a few ingredients on hand that can be combined in many ways. In this case:
- Lean Deli Ham
- Big bag of washed baby spinach
- Low-cal whole wheat Eglish Muffins (I like Healthy Life brand)
- Low-cal whole wheat bread (Healthy Life again)
- Cooking spray
- Optional: Light syrup, asparagus, yogurt, protein bars (I like Market Basket from Target), protein shake mix (Muscle Milk Light is my favorite)
Watch future posts for recipes!