One scrambled egg made with 1 egg, 1 egg white, a chopped ham slice, and a splash of milk – cooked in a non-stick skillet sprayed with pam. (approximately 153 calories).
Ten fresh spinach leaves and 8 grape tomatoes. (approximately 31 calories)
Coffee with 3 packets of Equal sweetener and a splash of low fat milk.(approximately 30 calories)
This is a hearty and filling breakfast for about 214 calories. If I am really, really hungry, I will add an extra egg white which only raises the calorie count to 231 calories.
I like to eat this particular breakfast on Monday through Friday. Weekdays are the days when I work the hardest or am on the run and need some super fuel to keep me going. I like oatmeal on Saturdays and pancakes or French toast on Sundays. Eating the same thing for breakfast everyday gets too boring and can make you want a donut.
It is hard for me to cook and eat eggs first thing in the morning. I am not a morning person and do not feel like eating until noonish. I cook and eat them anyway and I feel better afterwards. I like getting in a few vegetables first thing in the morning too.
You can easy add more vegetables without changing the calorie count and you can make an omelet with the same amount of eggs for variety. Substituting Canadian bacon for ham doesn’t change the calorie count too much and tastes a little different. Other variations will usually cause the calorie count to increase: adding cheese, bacon, or sausage.
I discovered this breakfast when I was doing the DASH diet. I highly recommend the Dash Diet. I lost 10 pounds last year but I gained them back plus a few more. I am not the type of person who can do a restricted diet. I do stick to the bare bones of the diet and am healthy because of it. I’m trying to find some kind of compromise that I can live with, not feel deprived, and still lose weight. Am I dreaming? Maybe. Just not ready for that gastric bypass.