Breakfast

A cup of eggs whites and a tbsp. of peanut butter on whole grain toast - it's pretty low on calories and will keep you full for hourrrrs

Crack two eggs into a medium sized bowl. Add your favorite omelet ingredients, i.e., cheese, ham, onion, green peppers, tomato, potato, mushrooms, etc. Combine all ingredients and pour into quart sized baggie. Bring a pan of water to a rolling boil. Squeeze air from bag and seal. Put into water for 12-13 minutes. Open the bag, and the omelet will roll out easily.

Tip: Chop onions in advance and spread out on a cookie sheet. Place in freezer for about one hour. Put frozen onions in baggie and return to freezer. Do the same with peppers. The next time you want to cook an omelet, your veggies are all ready to go.

I love me some Coach's Oats in the morning. With whatever sounds good added (i.e. berries, nuts, nut butter, egg whites, milk of some sort, cinnamon, nutmeg -- not all at the same time, mind you LOL).

Apple Breakfast Sandwich
Source: Low-Fat Ways To Cook Quick & Easy, Susan M. McIntosh, MS, RD

All the ingredients for a winning breakfast: apples, cream cheese, and peanut butter.


Rating:
Prep Time: 5 minutes
Cook Time: 5 minutes
Difficulty: EASY


Nutrition Facts

Makes 6servings
Amount Per Serving

Calories 254.8

Total Carbs 37.3 g

Dietary Fiber 3.8 g

Sugars 18.6 g

Total Fat 9 g

Saturated Fat 2.5 g

Unsaturated Fat 6.5 g

Potassium 36.8 mg

Protein 9.4 g

Sodium 232.6 mg

Dietary Exchanges
1 Fat, 1/4 Fruit, 2 Starch

See the Detailed Nutritional Analysis
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Servings Ingredients
1medium apples , grated to make 1/3 cup
1/2cup Cream Cheese, light, classic
2tbsp Peanut Butter, crunchy, extra
1 1/2tbsp Fruit Butter, apple
1/8tsp ground cinnamon
12piece cinnamon raisin bread , toasted



Directions
1 Press grated apple between layers of paper towels; set aside.
2 Beat cream cheese in a medium bowl at medium speed with an electric mixer until light and fluffy. Add peanut butter, apple butter, and cinnamon. Beat well. Stir in apple.
3 Spread apple mixture evenly over each of 6 toasted bread slices; top with remaining toasted bread slices. Cut sandwiches in half and serve.

1/4 cup of walnuts, a banana, and 1/2 cup of skim milk.
or
1 cup of scrambled egg whites with a microwaved baked potato that was cut into thin strips and placed on a plate with butter flavored cooking spray.

Take 1/2 cup of low-fat cottage cheese and mix in 1/2 tsp cinnamon and 1 no-calorie packet of sweetener (I use Truvia since that's what's in the pantry). Then stir in 1 diced apple. Sometimes I top with a few almonds for added crunch but the whole thing comes in at around 200 calories and tastes fantastic.