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Tag Archives: #breakfast

Easy Eggs for a Make-Ahead Breakfast

Posted on July 11, 2014 by

Use your imagination and get creative!

Ingredients

Get Creative!

Get Creative!

12 eggs

Ham

Deli meats

Bacon

Cheeses – shredded

Onions – diced

Mushrooms – sliced

Peppers – diced

Spinach – cooked, drained

 

Directions

  1. Preheat the oven to 375 degrees.
  2. Spray muffin cups with cooking spray.
  3. Line bottom or sides of each cup with bacon or deli slice. (optional)
  4. Break egg directly into cup or into bowl to scramble with other ingredients.
  5. Top with choice of meats, veggies and cheeses or mix into egg in bowl.
  6. Pour scrambled mixture into each cup and top with more veggies or cheese.
  7. Bake at 350 for 20-25 minutes. (Watch the bacon so it doesn’t burn)

Notes: I like to use the pre-cooked bacon to save time. Round deli slices fit nicely in the cups. Many of the ingredients work better if you saute for a few minutes.

Makes 12 mini breakfasts

Nutrition Facts will vary by choice of ingredients:

Calories 100-150

Effective Carbohydrates <5g

Protein 10-15g

 

Print recipe  Easy Egg Options for a Make-Ahead Breakfast

 

Recipes converted from:

Thesimpledelights.com

Bakeatmidnight.com

Manilaspoon.com

 

Meal Planning 101

Posted on May 12, 2014 by

It may take a little bit of time at first—but it doesn’t have to be painful!  Planning ahead can take the stress out of dinnertime and results in much less waste!  It can save you time at the grocery store and ensure that you reach your protein target each day.  Planning your meals can provide  variety in your foods and prevent boredom. Here are a few tips to get you started:

¨ Start by simply making out a list of the proteins that you like.

¨ Next, make a list of all of the vegetables that you enjoy.  Cross potatoes and corn off of that list. Think color!

¨ Salad options can be endless – what could you toss into a salad? Write that down!

Use your new lists to plan out the next week. Start with dinner and work toward breakfast if it seems easier. Pick a protein and two sides, keeping in mind how much time you have on a typical day. The meals you prepare on the weekends might be more time consuming and you may be able to prepare a few extra items in advance to use later in the week.

Lunch may be as easy as warming up the leftovers from the night before! If you prefer salads or something else, keep your protein to carb ratio in mind.

Breakfast could be simple, like a protein shake or a quick omelet. Having the ingredients ready is the key to starting your day off right.

Post your menu on the refrigerator or inside the pantry door so that you know if you need to take anything out of the freezer that day.

You may not need to put everything on your grocery list, so after taking a look into your pantry and fridge, figure out what you already have on hand and add the rest to your list and head to the store.

Once home, clear your prep area and clean & bag any of the veggies and fruits that you’ll be packing in your lunch this week. You will thank yourself in the morning!

There are many ways to plan menus and you will find what works for you – keep at it and it will pay off!

 

Mini Frittatas

Posted on December 20, 2013 by

mini frittatasThis is not only an impressive dish, but so easy you’ll make them regardless if you eat low-carb or not. Best of all, you can eat these straight off the pan or at room temperature. I make them when having guests over for brunch, but you can easily pop the leftovers in the freezer and reheat, since the recipe makes about 40. There are about 4 g of carbohydrates per mini-frittata, depending on your ingredients.

Mini: Frittatas

  • Nonstick cooking spray
  • 8 large eggs
  • ½ cup whole milk
  • ½ teaspoon freshly ground black pepper
  • ¼ teaspoon salt
  • 4 ounces thinly sliced ham, chopped
  • 1/3 cup freshly grated Parmesan
  • 2 tablespoons chopped fresh Italian parsley leaves

 

Preheat the oven to 375 degrees.

Spray 2 mini muffin tins (24 cup each) with nonstick spray. Whisk the eggs, milk, pepper, and salt in a large bowl to blend. Stir in the ham, cheese, and parsley. Fill the muffin cups almost to the top with the egg mixture. Bake until the egg mixture puffs and is just set in the center, about 8-10 minutes. Using a rubber spatula, loosen the frittats from the muffin cups and slide the frittats onto a platter. Serve immediately.

4 g carbohydrates

12 g protein

120 calories

The Common Myths of Low Carbohydrate Diets

Posted on August 14, 2013 by

Low Carb Diet Myths

Low Carb Diet Myths

This week’s Webinar (Tuesday, August 13th from 6pm-6:30pm) is called “Common Myths of Low Carbohydrate Diets”.  What to eat can be so confusing.  Low calorie…low fat…low carbohydrate??  Dr. Clark dispels some myths you wonder about and simplifies this whole “diet” thing.  You won’t want to miss it!  In the meantime, start your day out right with Dr. Clark’s breakfast tips below.  Your body and mind will thank you!

What’s the big deal about breakfast?

A Message from Dr. Clark:  I not only have the privilege of giving medical and surgical weight loss advice every day to some pretty awesome people, I really do “practice what I preach” each day as well.  One of my daily habits is eating a breakfast which includes at least 30 grams of delicious protein.  This prepares me mentally and physically for my busy day…and keeps my appetite satisfied until my next planned meal/snack.

I not only eat this breakfast for the reasons I mentioned, I eat it because my metabolism has slowed during the night while I was sleeping and I want to get it revved up and back on track.  I also want to support my lean body mass (which ultimately supports my metabolism) and 30 grams of protein for breakfast gets me off to a great start…and closer to my daily total of 90+ grams of protein each day.   If I can do it, you can do it too – and feel great!

Over the years I have been amazed at how many people struggling with their weight don’t eat breakfast.  We have all heard that breakfast is the most important meal of the day so why would we choose to skip it?  Besides arguing that they don’t have time to fix breakfast, individuals complain that they are not hungry for breakfast.  However…research suggests (and I agree) that breakfast skippers may be more prone to overeating later in the day.  It may lead to excessive afternoon snacking, extra-large dinners and nighttime snacking.  Research from the National Weight Control Registry has shown that weight loss maintainers are more likely to eat breakfast than not.  Many people who struggle with their weight skip breakfast and skimp on lunch.  By the time they eat a decent meal, they lose control over what and how much they eat.

If you’re not hungry when you wake up, avoid snacking too much in the evening and/or avoid large dinner portions so that you don’t feel too full to eat in the morning.  I suggest that you stop eating after 7:00 pm so that you are hungry within an hour or two of waking up and that seems to work for many people.  Think of eating a morning meal as refueling your body.  It has been said that “eating at night is like stoking the fire when the demand for fuel is low”.  Give it a try and you will find that starting your day off with a healthy protein rich breakfast will set you up for a more successful day and improve your ability to reach your weight loss goals.

Breakfast ideas with 15 grams of carbohydrates or less (thanks Dawn!):

  • 1 slice whole-wheat toast, veggie omelet
  • ½  cup cottage cheese, 1 cup strawberries with 2 Tbsp. slivered almonds
  • 1 egg, 2 turkey sausage links, 3/4 cup blueberries
  • ½  cup low-carb yogurt, 3/4 cup raspberries
  • Breakfast burrito with low-carb tortilla, 2 eggs, ¼ cup cheese & salsa
  • Cantaloupe wedge & ½ cup cottage cheese sprinkled with cinnamon
  • Peanut butter wrap with low-carb tortilla, 1 Tbsp. peanut butter & sliced strawberries
  • 2 fried eggs and jicama ‘hashbrowns’

Another Great Idea from Dawn – Breakfast Burrito

Breakfast Burrito

Breakfast Burrito

Ingredients:

  • 2 large eggs
  • ¼ cup shredded cheese
  • 1 tbsp. salsa
  • 1 low-carb tortilla (e.g. LaTortilla Factory with 8 effective carbs)

Instructions:

Coat skillet with cooking spray and fry or scramble eggs.  Sprinkle cheese on top of the tortilla and microwave for 30 seconds or until cheese starts to melt.  Top with eggs and salsa and roll into a burrito.

Nutritional Information: 

28 g Protein, 11 g Carbohydrates and 320 calories.

Remember…It’s Your Life – Make it a Healthy One!