1 BTA (Bacon, Tomato, Avocado) Egg Mug PER SERVING (entire recipe): 175 calories, 7.25g fat, 831mg sodium, 8.5g carbs, 3g fiber, 3.5g sugars, 19.5g protein Cook: 5 minutes 2 tablespoons precooked real crumbled bacon 1/3 cup chopped tomatoes, patted to remove moisture 1 ounce diced avocado (about ¼ of an avocado) 2 tablespoons salsa Optional: salt and black pepper Spray a large microwave- safe mug with nonstick spray. Add egg substitute and microwave for 1 minute. Gently stir. Add bacon and tomatoes. Microwave for 1 minute, or until scramble is just set. If you like, season to taste with salt and pepper. Top with avocado and salsa. Now dig in! Add 3 large Strawberries for only 30 extra calories and nearly 5 gm fiber!
2 Buffalo Chicken Egg Mug PER SERVING (entire recipe) 180 calories, 2.25g fat, 801mg sodium, 6g carbs, 0g fiber, 2g sugars, 33g protein Cook: 5 minutes ¾ cup fat-free liquid egg substitute 1 teaspoon dried minced onion 2 ounces cooked and chopped skinless lean chicken breast ½ tablespoon Cayenne Pepper Sauce 1 teaspoon light blue cheese dressing ½ teaspoon reduced- fat Parmesan style grated topping Spray a large microwave-safe mug with nonstick spray. Add egg substitute and onion and microwave for 1½ minutes. Gently stir in chicken. Microwave for 1 minute, or until scramble is just set. Allow to cool slightly. Top with hot sauce, blue cheese dressing, and Parm-style topping. Grab a spoon and eat up! Add a couple of carrot and celery sticks for only 30 extra calories
3 It s All Greek to Me Egg Mug PER SERVING (entire recipe): 117 calories, 2g fat, 459mg sodium, 1g fiber, 3g sugars, 16g protein Cook: 5 minutes ½ cup chopped spinach ¼ cup chopped red onion ½ cup fat- free liquid egg substitute 2 tablespoons diced tomatoes 2 tablespoons crumbled reduced fat feta cheese ½ tablespoon chopped fresh basil Spray a large microwave-safe mug with nonstick spray. Add spinach and onion, and microwave for 1 to 2 minutes until softened. Blot any excess liquid from veggies. Add egg substitute and mix well. Microwave for 1 minute. Stir gently. Add all other ingredients and lightly stir. Microwave for 1 minute, or until scramble is just set. Gently stir, and then allow to cool slightly. Dig in! You could double this recipe which would provide 234 calories, and remain within guidelines of 300 calories per meal
4 Hola Breakfast Tostada PER SERVING (entire recipe): 234 calories, 3.5g fat, 889mg sodium, 28.5g carbs, 7g fiber, 4g sugars, 25.5g protein Cook: 20 minutes 1 large high fiber flour tortilla with about 110 calories ¼ cup diced red and green bell peppers 2 tablespoons diced onion 1 tablespoon precooked real crumbled bacon 2 tablespoons shredded fat-free cheddar cheese Optional: hot sauce Optional toppings: fat-free sour cream, salsa, ketchup 1) Preheat oven to 375 degrees 2) Place tortilla on a baking sheet sprayed with nonstick spray. Bake in the oven until slightly crispy, about 5 minutes per side. Transfer to a plate and set aside. 3) Bring a large skillet sprayed with nonstick spray to medium- high heat on the stove. Add peppers and onion and, stirring occasionally, cook until slightly softened about 3 minutes. 4) Add egg substitute and bacon to the skillet. If you like, add a few dashes of hot sauce. Scramble until egg substitute is fully cooked, about 3 minutes. 5) Top the baked tortilla with scrambled egg mixture and sprinkle with cheese. If you like, add optional toppings. Enjoy!
5 Canadian Hash Scramble PER SERVING (entire recipe) 285 calories, 3g fat, 1,032mg sodium, 33.5g carbs, 5g fiber, 11g sugars, 31g protein Prep: 10 minutes Cook: 15 minutes 2 ounces (about 3 slices) Canadian bacon, chopped ¾ cup frozen shredded hash browns 1 cup chopped bell pepper ½ cup chopped onion 2 tablespoons shredded fat-free cheddar cheese Optional topping: ketchup 1) Bring a skillet sprayed with nonstick spray to medium-high heat on the stove. Add Canadian bacon and hash browns and, stirring occasionally, cook until warm, about 2 minutes. 2) Add pepper and onion to the skillet. Stirring often, cook until veggies have softened and hash browns have begun to brown and crisp, about 4 minutes. Transfer contents of the skillet to a bowl and set aside. 3) Remove skillet from heat, re-spray, and bring to medium heat. Add egg substitute and scramble until just cooked, about 3 minutes. Return hash mixture to the skillet and toss to mix. 4) Reduce heat to low and sprinkle cheese over the contents of the skillet. Cover and cook until cheese has melted, about 2 minutes. 5) Transfer everything to the bowl and, if you like, top with ketchup. Yum!
6 Chicken Fajita Scramble Mug PER SERVING (entire recipe) 163 calories, 0.75g fat, 583mg sodium, 12g carbs, 1.25g fiber, 5.5g sugars, 26g protein Cook: 5 minutes ¼ chopped red bell pepper ¼ cup chopped onion 1 ounce cooked and chopped skinless lean chicken breast 1 teaspoon fajita seasoning mix 2 tablespoons shredded fat-free cheddar cheese 1 tablespoon fat-free sour cream Spray a large microwave-safe mug with nonstick spray. Add veggies, chicken, and fajita seasoning. Stir well to distribute seasoning. Microwave for 1 to 2 minutes, until veggies have softened. Add egg substitute and mix well. Microwave for 1 minute. Add cheese and gently stir. Microwave for 1 minute, or until scramble is just set. Allow to cool slightly. Top with sour cream and enjoy! Add 3 large Strawberries for only 30 extra calories and nearly 5 gm fiber!
7 Denver Omelette in a Mug PER SERVING (entire recipe) 122 calories, 0.75g fat, 702mg sodium, 6g carbs, 0.5g fiber, 2.5g sugars, 21.5g protein Cook: 5 minutes ¼ cup green bell pepper 2 tablespoons chopped onion 1 ounce (about 2 slices) 97% to 98% fat-free ham, chopped 2 tablespoons shredded fat-free cheddar cheese Spray a large microwave-safe mug with nonstick spray. Add veggies and microwave for 1 to 2 minutes, until softened. Blot any excess liquid from veggies. Add egg substitute and mix well. Microwave for 1 minute. Add ham and cheese and lightly stir. Microwave for 1 minute, or until scramble is just set Let cool slightly, and then eat up! You could double this recipe which would provide 244 calories, and remain within guidelines of 300 calories per meal
8 Breakfast Sundae Supreme PER SERVING (entire recipe): 215 calories, 3.5g fat, 311mg sodium, 40.5g carbs, 6.5g fiber, 22g sugars, 11g protein ¼ cup fat-free cottage cheese ¼ cup fat-free strawberry yogurt 1 no-calorie sweetener packet 1 drop vanilla extract ½ cup sliced banana ¼ cup sliced strawberries 2 tablespoons Fiber One Original bran cereal ½ teaspoon thinly sliced dry-roasted almonds 1 teaspoon mini semi-sweet chocolate chips In a bowl, combine cottage cheese, yogurt, sweetener, and vanilla extract. Mix well Top with fruit, cereal, almonds, and chocolate chips. If you like, garnish with mint. Dig in!
9 Eggs Bene-Chick Mug PER SERVING (entire recipe): 153 calories, 1.75g fat, 831mg sodium, 15.5g carbs, 3g fiber, 2.5g sugars, 20g protein Cook: 5 minutes 1 ounce (~2 slices) 97% fat-free ham, chopped ½ light English muffin, lightly toasted 2 teaspoons fat-free mayonnaise 1 teaspoon Dijon mustard 1 drop lemon juice 1) Spray a large microwave-safe mug with nonstick spray. Add egg substitute and microwave for 1 minute. 2) Gently stir and add ham. Break muffin half into bite-sized pieces and add to the mug. Gently stir. Microwave for 1 additional minute, until just set. Set aside 3) In a small microwave-safe bowl, combine mayo, mustard, and lemon juice; mix well. Microwave until warm, about 15 seconds. Pour over your egg mug, give it a little stir, and dig in! Add half a banana for only 55 extra calories
10 Cheesy Bean Breakfast Quesadilla PER SERVING (entire recipe): 255 calories, 3g fat, 829mg sodium, 35g carbs, 5.25g fiber, 6.5g sugars, 18.5g protein Cook: 10 minutes Two 6-inch corn tortillas 1 wedge The Laughing Cow Light Creamy Swiss cheese 2 tablespoons fat-free refried beans ¼ cup canned diced tomatoes with green chilies, drained 2 tablespoons chopped onion Optional topping: fat-free sour cream 1) Bring a skillet sprayed with nonstick spray to medium-high heat on the stove. Add egg substitute and scramble until fully cooked, about 3 minutes. Transfer to a plate and set aside. 2) Lay tortilla flat on a clean dry surface. Spread cheese on one tortilla and beans on the other. Set aside. 3) Remove skillet from heat. If needed, clean and dry. Re-spray skillet and return to medium-high heat. Place the cheese-covered tortilla in the skillet, cheese side up. Top with egg scramble, tomatoes with chilies, and onion. Place the other tortilla on top, Bean side down. Cook until lightly browed and crispy, about2 minutes per side, flipping carefully. 4) Once cool enough to handle, slice into wedges and if you like, top with sour cream. Enjoy!
11 Big Bad Breakfast Burrito PER SERVING (entire recipe): 292 calories 5025g fat, 946mg sodium, 34g carbs, 8g fiber, 5g sugars, 32.5g protein Cook: 15 minutes 1/3 cup sliced bell pepper ¼ cup sliced onion 1 frozen meatless or turkey sausage patty 1 large high-fiber flour tortilla with about 110 calories 2 tablespoons shredded fat-free cheddar cheese Optional: salsa 1) Bring a skillet sprayed with nonstick spray to medium heat on the stove. Add bell pepper and onion and cook until softened, about 4 minutes. Add egg substitute and scramble until fully cooked, about 3 minutes. Set aside. 2) If needed, clean and dry skillet. Remove skillet from heat, re-spray, and bring to medium heat. Add patty and cook for about 4 minutes per side, until cooked through. Once cool enough to handle, crumble or chop, and set aside. 3) Place tortilla on a microwave-safe plate and warm in the microwave, about 10 seconds. 4) Scoop veggies-egg scramble into the center of the tortilla, and top with sausage pieces. Add cheese and, if you like, salsa. Wrap it all up and eat!
12 Hot Dog & Scramble PER SERVING (entire recipe) 141 calories, 1g fat, 962mg sodium, 14g carbs, 0.75g fiber, 7g sugars, 18.5g protein Cook: 10 minutes ½ tablespoon ketchup, or more for topping ½ tablespoon yellow mustard, or more for topping ½ tablespoon dill relish 1 hot dog with 40 calories and 1g fat or less, chopped 1/3 cup chopped onion 1) In a small bowl, combine egg substitute, ketchup, mustard, and relish. Whisk for 1 minute, or until mostly uniform. Set aside. 2) Bring a skillet sprayed with nonstick spray to medium-high hear on the stove. Add chopped hot dog and onion and cook until browned, about 5 minutes. 3) Add egg mixture to the skillet and scramble until fully cooked, about 4 minutes. Plate your scramble and drizzle with additional ketchup and/or mustard, if you like. Enjoy! Add 3 large Strawberries for only 30 extra calories and nearly 5 gm fiber!
13 Turkey Club B. Bowl PER SERVING (entire recipe): 276 calories, 4g fat, 862mg sodium, 15g carbs, 3g fiber, 4.5g sugars, 42g protein Cook: 5 minutes 1 slice light bread ¾ cup fat-free liquid egg substitute 2 ounces cooked and chopped skinless lean turkey breast 1 tablespoon precooked real crumbled bacon 1 wedge The Laughing Cow Light Creamy Swiss cheese ¼ cup chopped tomato 1) Toast bread and tear into bite-sized pieces. Set aside. 2) Bring a skillet sprayed with nonstick spray to medium- high heat on the stove. Add egg substitute and scramble until halfway cooked, about 1½ minutes. 3) Add turkey, bacon, and cheese, breaking the cheese wedge into pieces as you add it. Continue to scramble until egg substitute is mostly cooked about 1 minute. 4) Add tomato and continue to scramble until fully cooked, about 30 seconds. 5) Gently stir in bread pieces. Transfer to a bowl and dig in!
14 Tropical AM Smoothie PER SERVING (entire recipe): 185 calories, <0.5g fat, 99mg sodium, 40g carbs, 2.25g fiber, 30g sugars, 6.5g protein 1 6-ounce container (¾ cup) fat-free peach yogurt ¼ cup crushed pineapple packed in juice (not drained) ½ banana, sliced and frozen ½ teaspoon lime juice 1 cup crushed ice or 5 to 8 ice cubes Place all ingredients in a blender, and blend at high speed until smooth. Pour into a tall glass and sip away!
15 Hawaiian Breakfast Stacks PER SERVING (entire recipe, 2 stacks): 249 calories, 3g fat, 912mg sodium, 43.5g carbs, 7g fiber, 17 sugars, 16.5g protein 1 light English muffin 1 tablespoon fat-free cream cheese 1 teaspoon Hellmann s/best Foods Dijonnaise 2 slices (about 1 ½ ounces) Canadian bacon 2 pineapple rings packed in juice, drained 2 tablespoons fruity tomato-based salsa Split English muffin in to halves and plate with the inside facing upward. Spread evenly with cream cheese followed by Dijonnaise. Top each muffin half with one slice on Canadian bacon followed by one pineapple ring. Finish each off with a tablespoon of salsa and enjoy!
16 Cold Cereal & milk with fruit PER SERVING (one bowl of cereal with fruit): 247 calories, 2.3g fat, 236mg sodium, 53g carbs, 7.5g fiber, 7g protein 1 cup serving ½ cup of 1% milk OR cup serving one of these fruits
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