Food:
Breakfast: 3 egg whites scrambled with 1c. spinach and 1/4c. low fat shredded mozzarella cheese and Quaker instant oatmeal and 1/2c. blueberries: 334 Calories, 44g Carbs (38 net), 24g Protein, 6g Fiber, 6g Fat, 643mg Sodium, 21g Sugar
Morning Snack: 2 White Cheddar Rice Cakes and 1c. grapes: 190 Calories, 41g Carbs (40 net), 3g Protein, 1g Fiber, 1g Fat, 322mg, 22g Sugar
Lunch: Turkey Burger w/ 1 slice low fat Colby cheese with lettuce and tomato on 2 slices Whole Wheat bread, a clementine, and 3 bean salad: 440 Calories, 59g Carbs (43 net), 52g Protein, 16g Fiber, 15g Fat, 616mg Sodium, 11g Sugar
Afternoon Snack: Greek Yogurt w/ 1/2c. strawberries and 1 packet splenda with 1g. fiber: 107 Calories, 12g Carbs (8 net), 16g Protein, 4g Fiber, 0g Fat, 52mg Sodium, 8g Sugar
Dinner: Tilapia with steamed veggies: 160 Calories, 10g Carbs (8 net), 22g Protein, 2g Fiber, 3g Fat, 115mg Sodium, 4g Sugar
Total Nutrition Intake:
1,231 Calories166g Carbs (137 Net) à a bit high but I got a lot of fiber and protein in today which is good
117g Protein
29g Fiber
25g Fat
1,748mg Sodium
66g Sugar
Why Eggs make a Health Breakfast
Healthy eaters know that a quality breakfast sets the tone for the day’s meals.
A guaranteed way to start your day off right? Protein-packed eggs.
This breakfast superstar contains a nutrient called choline, a type of B Vitamin. An increase in choline intake improves nervous system function and cardiovascular health.
Eggs also promote weight loss (yes!). A trial study of 160 overweight people by university researchers in The FASEB Journal compared the effects of starting the day with either two eggs or a bagel. Both meals contained the same amounts of calories and weight mass. The egg eaters lost more weight, had a bigger drop in waist size, and said they felt more energized than those who ate bagels. Why? The protein in eggs keeps you full, preventing you from eating foods that are high in fat and sugar.
If you love to work out, you have to work protein into your diet. It aids muscle repair after a cardio or weight-training routine, while also providing you with energy. Hard-boiled eggs are an easy recovery snack!
Not sure how else to serve ‘em up? There are many ways to eat eggs so do some research and make sure to find healthy options.
Here is one idea:
Scrambled Eggs with Smoked Salmon, Asparagus and Goat Cheese |
Two eggs scrambled in a pat of butter contain approximately 200 calories. So how does Denny's get from 200 to 1,150 with their Heartland Scramble? And how do so many other restaurants sling together scrambles with more than 1,000 calories? Simple: excessive oil and egregious amounts of cheese. This scramble has all the makings of hearty breakfast fare--butter, cheese, protein--but with healthy fats, fresh vegetables, and a light caloric toll. Serve it with a scoop of roasted potatoes and fresh fruit.
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1/4 tbsp butter
- 2 stalks asparagus, woody bottoms removed, chopped into 1~ pieces
- salt and black pepper to taste
- 2 eggs
- 1/2 tbsp fat-free milk
- 1 tablespoons crumbled fresh goat cheese
- 1 oz smoked salmon, chopped
Directions
1.Heat the butter in a large nonstick skillet or saute pan over medium heat. When the butter begins to foam, add the asparagus and cook until just tender ("crisp-tender" in kitchen parlance). Season with salt and pepper.
2. Crack the eggs into a large bowl and whisk with the milk. Season with a few pinches of salt and pepper and add to the pan with the asparagus. Turn the heat down to low and use a wooden spoon to constantly stir and scrape the eggs until they begin to form soft curds. A minute before they're done, stir in the goat cheese.
3. Remove from the heat when the eggs are still creamy and soft (remember, scrambled eggs are like meat-- they continue to cook even after you cut the heat) and fold in the smoked salmon.
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