BAKED EGGS WITH CHEESE AND ZUCCHINI

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2 BREAKFAST

3 EAT MORE, BURN MORE BAKED EGGS WITH CHEESE AND ZUCCHINI Active time: 5 minutes Cook time: 15 minutes Yield: 4 servings SERVING INFO: 160 CALORIES, 9G FAT, 5G CARBOHYDRATES, 14G PROTEIN, 1G FIBER, 4G SUGAR 2 teaspoons extra-virgin olive oil 1/2 small onion, chopped 2 zucchini, thinly sliced 1/4 cup feta cheese 6 egg whites 4 large eggs 1 tablespoon chicken broth Salt and pepper to taste 1. Preheat oven to 350 F. Heat the oil in a large nonstick skillet over medium heat. Add the onion, zucchini, salt and pepper to taste. Cook, stirring occasionally, for 4 minutes. 2. Spread the zucchini mixture over the bottom of a baking dish. Add the eggs on top. Sprinkle with salt and pepper, and the feta cheese. Drizzle with the broth. 3. Cover with foil and bake until the eggs begin to thicken, about 15 minutes. 2

4 BREAKFAST AVOCADO AND EGG TOASTS Active time: 5 minutes Cook time: 5 minutes Yield: 2 servings SERVING INFO: 620 CALORIES, 40G FAT, 48G CARBOHYDRATES, 25G PROTEIN, 19G FIBER, 4G SUGAR 2 avocados, peeled and pitted 4 slices of wholegrain bread (such as Ezekiel s) 4 eggs Salt and pepper to taste 1. Toast the bread in a toaster. 2. Place 1 avocado half on each piece of bread and mash with a fork. Sprinkle with salt and pepper. 3. Heat up a non-stick skillet, and cook the eggs sunny-side-up. Top one egg over each avocado toast and serve. 3

5 EAT MORE, BURN MORE NUKED VEGGIE SCRAMBLE Active time: 5 minutes Cook time: 1 minute Yield: 1 serving SERVING INFO: 390 CALORIES, 26G FAT, 7G CARBOHYDRATES, 32G PROTEIN, 1G FIBER, 5G SUGAR 2 eggs 2 egg whites ¼ cup baby tomatoes 1 cup spinach leaves ½ cup feta cheese Salt and pepper to taste 1. Beat the eggs together in a small bowl. Add salt and pepper, tomatoes, spinach, and cheese. Transfer to a microwave-safe container. 2. Microwave for 30 seconds, stir, and cook another 30 seconds. Make sure the eggs are done or cook for another 30 seconds. Serve. 4

6 RASPBERRY AND YOGURT PARFAIT BREAKFAST Active time: 2 minutes Cook time: N/A Yield: 2 servings SERVING INFO: 130 CALORIES, 1G FAT, 19G CARBOHYDRATES, 11G PROTEIN, 5G FIBER, 11G SUGAR 1 cup raspberries 1 plain Greek yogurt ½ tablespoon of pure maple syrup 1 tablespoon of wholegrain, unsweetened cereals (Such as Ezekiel s or Bob s Red Mill s) 1 teaspoon flax seeds 1. Put half the raspberries in a large glass and drizzle with half the maple syrup. Top with half the yogurt, then half the cereals, and repeat to make layers. 2. Top with flax seeds and cinnamon. Enjoy. 1 teaspoon cinnamon 5

7 EAT MORE, BURN MORE EGGS AND CHEESE CUPS Active time: 5 minutes Cook time: 10 minute Yield: 9 serving SERVING INFO: 100 CALORIES, 7G FAT, 3G CARBOHYDRATES, 8G PROTEIN, 1G FIBER, 2G SUGAR 9 eggs 2 tomatoes, chopped 1 cup mushrooms ½ cup of feta cheese Salt and pepper to taste 1. Preheat oven to 350F. Spray a silicone (preferably) or non-stick muffin mold. Divide equally and put the chopped tomatoes in 9 cups. Divide equally and put the mushrooms in 9 cups. 2. Place 1 egg in each cup and top with crumbled feta cheese, salt and pepper. 3. Bake for 10 minutes and serve immediately. 6

8 OVERNIGHT MANGO OATMEAL BREAKFAST Active time: 5 minutes Cook time: N/A Yield: 4 servings SERVING INFO: 380 CALORIES, 8G FAT, 68G CARBOHYDRATES, 18G PROTEIN, 9G FIBER, 13G SUGAR 2 cup steel cut rolled oats 2 cup low-fat milk 4 tablespoons plain Greek yogurt 1 teaspoon maple syrup 1. Mix together all ingredients, cover, and refrigerate overnight. 1 tablespoon toasted walnuts 1 cup diced mango Salt and pepper to taste 7

9 EAT MORE, BURN MORE RICOTTA AND TOMATO CROSTINI Active time: 5 minutes Cook time: N/A Yield: 2 serving SERVING INFO: 110 CALORIES, 1.5G FAT, 19G CARBOHYDRATES, 6G PROTEIN, 4G FIBER, 3G SUGAR 2 slices of wholegrain bread (such as Ezekiel s) 1 tablespoon partskim ricotta cheese 1 beefsteak tomato, sliced 1. Toast the slices of bread. 2. Spread ricotta cheese on each slice. Salt and pepper to taste. 3. Top with 2 slices of tomato. Enjoy. Salt and pepper to taste 8

10 BREAKFAST BREAKFAST BURRITO Active time: 5 minutes Cook time: 2 minutes Yield: 4 servings SERVING INFO: 360 CALORIES, 7G FAT, 49G CARBOHYDRATES, 25G PROTEIN, 13G FIBER, 2G SUGAR 8 egg whites 1 small can of black beans, drained 1 beefsteak tomato, diced ½ cup shredded part skim mozzarella 4 whole grain tortilla (such as Ezekiel s) 1. In a non-stick skillet, scramble the egg whites. Add the black beans, tomato, cheese, hot sauce, and salt. 2. Divide equally and place on 4 tortillas. Roll the tortilla, fold the end, wrap in foil, and serve. Hot sauce to taste Salt to taste 9

11 EAT MORE, BURN MORE HUMMUS AND SPINACH CROSTINI Active time: 5 minutes Cook time: N/A Yield: 2 serving SERVING INFO: 140 CALORIES, 5G FAT, 19G CARBOHYDRATES, 6G PROTEIN, 5G FIBER, 1G SUGAR 2 slices of wholegrain bread (such as Ezekiel s) 3 tablespoon hummus 1 cup of fresh spinach Drizzle of extra-virgin olive oil 1. Toast the slices of bread. Spread hummus on each slice. 2. Toss the spinach leaves with a drizzle of olive oil, salt and pepper. Top the hummus with the leaves. Enjoy. Salt and pepper to taste 10

12 TUSCAN BAKED EGGS BREAKFAST Active time: 5 minutes Cook time: 15 minutes Yield: Serves 4 SERVING INFO: 160 CALORIES, 9G FAT, 6G CARBOHYDRATES, 15G PROTEIN, 1G FIBER, 3G SUGAR 2 teaspoons extra-virgin olive oil 1/2 small onion, chopped 2 tomatoes, diced ½ cup fresh basil, chopped 1/4 cup part-skim shredded mozzarella cheese 6 egg whites 4 large eggs 1 tablespoon chicken broth Salt and pepper to taste 1. Preheat oven to 350 F. Heat the oil in a large nonstick skillet over medium heat. Add the onion, tomato, basil, salt and pepper to taste. Cook, stirring occasionally, for 4 minutes. 2. Spread the tomato mixture over the bottom of a baking dish. Add the eggs on top. Sprinkle with salt and pepper, and the mozzarella cheese. Drizzle with the broth. 3. Cover with foil and bake until the eggs begin to thicken, about 15 minutes. 11

13 Copyright 2015 by Early To Rise LLC All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher. Early To Rise Publishing W Colfax Ave #309 Lakewood, CO ISBN XXXXXXX Ordering Information: Quantity sales. Special discounts are available on quantity purchases by corporations, associations, and others. For details, contact the publisher at the address above. The information included in this book is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation of if they have any questions regarding a medical condition or treatment plan. Reading the information in this book does not create a physician-patient relationship. Eat More, Burn More is a registered trademark of Early To Rise Publishing, LLC. Printed in the U.S.A. Alinat, Gui Eat More, Burn More: Stuff Your Face, Still Lose Weight First Edition