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You can have decaf coffee or tea.
With coffee or tea, you can use milk (whole or low fat), regular half and half (not fat free)or canned evaporated milk. You can use a small amount of heavy cream, which has more calories but has zero carbs.
Do not use nondairy creamer because it is mostly partially hydrogenated oil and high fructose corn syrup.
You can add lemon juice to your tea.
You can use sugar substitutes if desired (see note below)* but not sugar.
You can make a warm drink of 6 to 8 oz. water and 1 to 2 tablespoons of lemon juice (fresh is best, frozen is also good, but don't use bottled because enzymes are destroyed in the bottling process). Some experts say that this is cleansing to the liver and bowel.
Be sure to get some fiber at breakfast—as much as possible.
Try to eat either veggies or fruit (berries or grapefruit) for breakfast.
You can have 6 to 8 ounces of tomato juice or V-8 vegetable juice or some sliced tomatoes or salsa, or any other appropriate veggie. Zucchini hash browns are good, as are leftover roasted veggies.
*Note: See sugar.htm for more information on refined sugar, sugar substitutes, and natural sugars.
Crustless Quiche and Egg Casseroles
Veggie Quiche Cups with Fresh Spinach Six servings. MizFrog's version.
6 large eggs 1 cup (4 ounces) shredded cheddar cheese (can use low fat but not nonfat) 1/2 cup diced red bell pepper 1/2 cup diced onions 1 small bag (6 oz) fresh salad spinach 1/2 teaspoon salt (or to taste)
Optional: Add some heat by using hot pepper sauce, black pepper, cayenne pepper, or some other hot sauce (without added sugars).
Optional: Small can (4 oz) mushrooms, chopped.
Preheat oven to 350 or 375 degrees F. Spray a 12-cup muffin tin (or a 6-cup larger capacity tin) with cooking spray.
Steam the spinach about five minutes. Remove from heat and leave it in the steamer insert to drain and cool while preparing rest of recipe.
Beat fresh eggs with wire whisk in large mixing bowl until completely blended. Add the remaining ingredients and mix well with spoon.
Divide mixture as evenly as possible into each cup. Bake for about 30 minutes, or until a sharp knife inserted in the center comes out clean. They will rise during cooking and fall while cooling.
Note: I don’t use frozen spinach because I have found insect parts and even whole insects in it.
Broccoli or Spinach Quiche
1/2 cup well-drained, cooked chopped broccoli or spinach 2 tablespoons finely chopped scallions (green onions) 2 tablespoons imitation bacon bits 6 oz. shredded Swiss cheese, divided evenly* 1/2 cup Egg Beaters (or 4 egg whites, or use 2 whole eggs) 1/2 evaporated skimmed milk Dash of black pepper or cayenne
Preheat oven to 325 degrees. In small bowl, combine broccoli (or spinach), scallion, imitation bacon bits, and 3 ounces of the cheese.
In another small bowl, beat together egg whites (or Egg Beaters), milk, and pepper; pour into pie pan that has been sprayed with oil spray. Sprinkle the remainder of the cheese on top. Bake for 30 minutes (or until knife, inserted in center, comes out clean). Remove from oven and, keeping warm, let stand 10 minutes before serving.
*Note: Can use a low fat mozzarella or low fat cheddar cheese instead of Swiss. This recipe can be doubled easily.
Veggie Quiche Cups with Jalapenos This is like the above recipe but without the mushrooms, and using jalapeno pepper instead of canned green chilies.
6 eggs (or 1 1/2 cups Egg Beaters) 1 cup low fat shredded cheese (2% Cheddar or 2% Colby & Monterey Jack) 1/2 cup diced green pepper 1/2 cup diced red pepper 1/2 cup diced onion 1 jalapeno pepper, diced fine (size depends on how hot you want it)* 8 large black olives, coarsely chopped (about 1/4 cup) 1/2 teaspoon salt 1/4 teaspoon black pepper
Preheat oven to 350 degrees. In large mixing bowl, whisk eggs until well blended. Add remaining ingredients. Spoon as evenly as possible into a 12-cup muffin tin.** Bake about 25 minutes, or until done.
Note: You could add another 1/4 to 1/2 cup of chopped veggies, if desired (more peppers, zucchini, chopped broccoli, cooked spinach, or whatever you’d like).
*You could use canned, diced jalapenos to taste, instead of fresh. **You can also use a larger-capacity 6-cup muffin tin.
Sinatra Style Quiche
In a medium skillet, heat oil until hot. Add zucchini or squash, onion, pepper and garlic and sauté until vegetables are tender. Set aside.
In a large bowl, whisk together eggs, egg whites, milk, and basil. Stir in sautéed vegetables. (Note: You can add some salt if desired).
Next, divide mixture into 4 individual quiche dishes or 4 shallow casserole dishes (4 to 4 ½ inches in diameter).
Bake in 350-degree oven for 15 to 20 minutes, or until center is set. Sprinkle each serving with mozzarella cheese and let stand 5 minutes before serving to cool slightly. Top with chopped tomato and serve.
Mushroom Quiche Cups
6 eggs (or 1 1/2 cups Egg Beaters) 1 cup (4 oz) low fat shredded cheese (2% Cheddar or 2% Colby & Monterey Jack) 1/2 cup diced red pepper 1/2 cup diced onion 8 large black olives, coarsely chopped (about 1/4 cup) 1 small can mushrooms (4 oz, or 1/2 cup) drained and chopped) 1 4-oz can diced green chilies 1/2 teaspoon salt 1/4 teaspoon black pepper
Preheat oven to 350 degrees. In large mixing bowl, whisk eggs (if using fresh eggs) until well blended. Add remaining ingredients. Spoon as evenly as possible into a large-capacity (1 cup each) 6-cup muffin tin (or into 12 1/2 cup muffin tins). Bake about 30 to 35 minutes, or until done.
Broccoli Quiche Loaf Eight servings.
2 cups fresh, chopped broccoli florets (4 to 5 ounces) 1/2 cup chopped red bell pepper 1/2 cup chopped onion 8 whole eggs, beaten, or 1 carton (16 ounces) Egg Beaters 1 cup (4 ounces) shredded low fat cheddar cheese 1/4 teaspoon (or more to taste) hot pepper sauce (or black pepper) Salt to taste (I use 1/2 teaspoon)
Preheat oven to 350 degrees F. Lightly spray a loaf pan with cooking spray (olive oil is good) or use a nonstick loaf pan.
Steam the broccoli until crisp-tender but not mushy (do not overcook). Beat eggs with wire whisk in large mixing bowl until completely blended. Add the remaining ingredients and stir well. Pour mixture into the prepared pan. Bake for about 45 minutes, until sharp knife inserted in center comes out clean. Allow to cool before slicing.
Slice into bars 8 bars. Each bar has the equivalent of 1 egg, about 1/3 cup veggies, and 2 tablespoons cheese.
Quiche with
Asparagus and Veggie Sausages
8 whole eggs (or 1 16-oz carton Egg Beaters 2 frozen Morningstar Farms veggie sausage links, cut into 1/2-inch-thick slices 6 fresh asparagus spears, trimmed, sliced into 1/2-inch pieces 1/2 cup low fat cottage cheese 1/2 cup shredded Swiss cheese 1/4 cup finely chopped onion 1 tablespoons Dijon mustard
Bake at 350° F for 40 to 45 minutes until center is puffy and golden brown. Makes 6 servings.
Substitution: You can substitute 8 beaten eggs for the egg product. Tip: Remove sausage from freezer 5 to 10 minutes before cutting. Or, thaw slightly in microwave before cutting. How to trim fresh asparagus: Asparagus spears snap off naturally where they are tough. Simply bend the spear near the bottom end and it will break off at the right point.
Turkey-Broccoli Quiche Casserole Six servings. Recipe by MizFrog.
8 eggs 1/4 teaspoon each salt and black pepper (or to taste, or omit) 2 cups raw broccoli florets, chopped small (about 6 oz, can use some stalk if desired) 2 cups low fat, grated cheddar cheese (8 oz package) 1/2 cup chopped green onions (or other onion) 1/2 cup chopped red pepper (optional) 5 to 6 oz cooked, chopped turkey (about 1 cup chopped small)*
Preheat oven to 350 degrees. Spray or oil an 8-inch by 8-inch pan (or 9x9).
Beat eggs with wire whisk in large mixing bowl. Add remaining ingredients. Stir and pour into pan. Bake for 45 to 50 minutes or until knife inserted in center comes out clean. Cool slightly, and cut into 6 pieces.
*We like the Jennie-O Cajun or Sun Dried Tomato.
Veggie Sausage Breakfast CasseroleThis casserole can be refrigerated and reheated for a quick breakfast. Six servings.
1 package (6) frozen Morningstar breakfast sausage patties (thaw slightly and crumble) 12 eggs 1/2 cup chopped onion 1/4 to 1/2 cup chopped green pepper 1/4 teaspoon garlic powder 1/2 teaspoon salt 1/4 teaspoon pepper 1/2 cup shredded cheddar cheese
Preheat oven to 350 degrees. Brown crumbled sausage patties in nonstick skillet sprayed with cooking spray or in a small amount of oil. Set aside. Beat eggs with wire whisk in a large mixing bowl; add chopped onion, green pepper, garlic powder, salt, and pepper. Mix in sausage and cheese. Spoon into a casserole dish or muffin cups. Bake until a knife inserted in the center comes out clean.
Green Chili-Cheese Casserole Four servings. From http://brunch.allrecipes.com: Makes a wonderful brunch or lunch dish, but could also make for a quick supper.
2 (4 ounce) cans chopped or whole green chili peppers, drained 1 1/2 cups low fat shredded cheddar cheese, divided 1/3 cup milk (nonfat or 1%, or use fat free half and half) 4 eggs, lightly beaten Salt and pepper to taste
Preheat oven to 350 degrees F. Grease an 8x12 inch baking dish.
Line the bottom of dish with green chiles. Sprinkle with 1/2 cup shredded cheese. Repeat layers twice more. In a medium bowl, whisk together milk and eggs. Season with salt and pepper. Pour egg mixture over chiles and cheese.
Bake in preheated oven for 25 to 30 minutes, or until filling is set. Let stand 5 to 10 minutes before serving.
Fritatta Recipes
Six servings, more or less. From www.allrecipes.com: A delicious, easy frittata recipe full of good vegetables and topped with cheeses. Prep time: 10 minutes; Cook time: 20 minutes.
1 cup water 3 tablespoons olive oil 1/2 teaspoon salt 1/2 green bell pepper, seeded and chopped 4 small zucchini, cut into 1/2-inch slices (can halve the slices) 1/2 to 1 cup diced onion 2 garlic cloves, peeled and left whole (or 1 teaspoon chopped garlic from jar) 6 fresh mushrooms, chopped (optional)* 1 tablespoon butter or trans fat free margarine 8 eggs, beaten (can use more or less) Salt and pepper to taste (and/or other seasonings)* 1 cup shredded mozzarella cheese (or other cheeses)* 3 tablespoons grated Parmesan cheese (the kind in a green can)
1. Preheat oven to 350 degrees F. 2. In a large ovenproof skillet (iron skillet is good), combine water, olive oil, salt, green pepper, zucchini, and garlic cloves. Simmer until zucchini is tender, about 5 to 7 minutes. 3. Drain off water and discard garlic cloves. Stir in onion, mushrooms (if using), and butter. Cook until onion is transparent. 4. Add beaten eggs, additional salt to taste, pepper, and other seasonings as desired; stir gently. Cook over low heat just until eggs are firm. 5. Sprinkle cheese over eggs. Bake in preheated oven for 10 minutes. Remove from oven and sprinkle with Parmesan cheese. Place under broiler for 5 minutes. Let stand 5 minutes before cutting into wedges and serving.
Alternate preparation method: Heat olive oil in large ovenproof skillet. Add all the veggies (bell pepper, zucchini, onion, chopped garlic, and mushrooms if using) and do not add the water; sprinkle with the 1/2 teaspoon salt (or to taste), and sauté/stir-fry just a few minutes until crisp-tender (don’t overcook). Add the butter (for flavor, can omit if desired), stir until melted, and go to Steps 4 and 5.
Note: I make half the recipe, use about 10 ounces of zucchini, sliced then quartered, and I omit the mushrooms. This fills up a 10-inch shallow iron skillet.
*Ingredient variations: Use other cheeses such as Monterey Jack, Cheddar, Colby, etc. You can combine cheeses if desired. You can use canned mushrooms instead of fresh, or omit the mushrooms. Experiment with seasonings such as Italian, oregano, basil, parsley (fresh or dried), Jane’s Mixed Up Salt, Emeril’s Original Essence, any brand of seasoned salt, etc. Some of the Mrs. Dash seasonings would be good. When experimenting with seasonings, be sure to adjust the amounts of salt and pepper in Step 4 accordingly.
Frittata with Asparagus, Tomato, and Fontina Six small or four average servings. It’s okay to use the cream, as the amount per serving is small and it has zero carbs. From the FoodTV network.
6 large eggs 2 tablespoons whipping cream 1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper 1 tablespoon olive oil 1 tablespoon butter 12 ounces asparagus, trimmed, cut into 1/4-inch to 1/2-inch pieces 1 medium tomato, seeded and diced Additional pinch of salt 3 ounces Fontina cheese, diced
Preheat the broiler. Whisk the eggs, cream, the 1/2 teaspoon salt, and pepper in a medium bowl to blend. Set aside. Heat the oil and butter in a 9 1/2-inch-diameter nonstick ovenproof skillet over medium heat. Add the asparagus and sauté until crisp-tender, about 2 minutes. Raise the heat to medium-high. Add the tomato and the pinch of salt, and sauté 2 minutes longer.
Pour the egg mixture over the asparagus mixture, lower heat, and cook for a few minutes until the eggs start to set. Sprinkle with cheese. Reduce heat to medium-low and cook until the frittata is almost set but the top is still runny, about 2 minutes.
Place the skillet under the broiler. Broil until the top is set and golden brown on top, about 5 minutes. Remove from broiler and let stand about two minutes. Using a rubber spatula, loosen the frittata from skillet, and slide the frittata onto a plate.
My modified version for two servings:
3 large eggs 1 tablespoon cream 1/4 teaspoon salt 1/8 teaspoon pepper 1/2 tablespoon olive oil 1/2 tablespoon butter 6 ounces asparagus, cut into 1/4-inch to 1/2-inch pieces 1 small tomato (5 ounces) seeded and diced Pinch of salt 2 ounces Kraft 2 percent shredded Colby and Monterey Jack cheese
Follow above cooking directions. I use an 8-inch iron skillet.
Cheesy Spanish Frittata Six servings.
2 teaspoons olive or canola oil, divided 1/4 cup chopped onion 1/4 cup chopped green pepper 1/4 cup sliced celery 1 can (14.5 oz.) diced tomatoes, drained 1 1/2 cups cholesterol-free egg product (such as Egg Beaters) or 6 whole eggs, beaten 1/4 cup 100% grated parmesan cheese
Heat 1 teaspoon of the oil in large nonstick skillet on medium-high heat. Add onion, peppers, and celery; cook 5 minutes or until vegetables are crisp-tender, stirring occasionally. Stir in tomatoes. Cook until heated through, stirring occasionally. Remove from skillet; cover to keep warm.
Heat remaining 1 teaspoon oil in same skillet on low heat. Add egg product (or beaten eggs). Cover and cook 12 to 15 minutes or until center is set. Slide onto serving plate.
Top with the tomato mixture; sprinkle with Parmesan cheese.
Scrambled Eggs
Basic Scrambled Eggs One serving. From the Ohio Poultry Association: “From two to ninety two, scrambled eggs are virtually everyone's favorite. Quick to fix, easy to digest, and infinitely adaptable, they can be made to suit just about everyone.”
1 to 2 teaspoons trans-fat-free margarine (or butter or olive oil, or use cooking spray) 2 eggs, the freshest you can buy, lightly beaten Salt and pepper to taste (optional)
Melt the margarine in small pan until it begins to sizzle, or heat the oil until hot. Pour in the lightly beaten eggs. Do not leave the eggs. They should take no more than a minute or two to cook to the soft/firm stage. This should be the last item you do for breakfast.
Serve immediately, although they do set well.
Scrambled Eggs (using milk)
2 teaspoons trans-fat-free margarine (or butter or olive, or use cooking spray) 2 eggs Salt and pepper to taste (optional) 2 tablespoons skim or low-fat milk (or use cream for zero carbs)
In small bowl, beat together eggs and milk with salt and pepper (if using) until blended.
In 7- to 8-inch omelet pan or skillet over medium heat, heat oil or butter until it begins to sizzle (if using oil, heat skillet first over medium-high heat, and when pan is hot, add oil).
Pour in egg mixture. As mixture begins to set, gently draw an inverted pancake turner completely across bottom and sides of pan, forming large soft curds. Continue until eggs are thickened and no visible liquid egg remains, but they are still moist. Do not stir constantly.
Creamed Scrambled Eggs with Scallions Six servings.
12 eggs 1/2 cup low fat or fat free sour cream 1 tablespoon fresh dill (or 1/2 teaspoon dried) 1 bunch scallions, chopped Peanut oil
Heat enough peanut oil in a clean, well-seasoned wok to coat the sides of the pan.
Meanwhile, mix eggs, sour cream, and dill. When oil is hot, toss in half the scallions and cook until tender. Pour egg mixture and with a gentle scooping motion lift eggs from the middle until they are completely cooked. Garnish with the remaining scallions.
Not Just Any Scrambled Eggs This is a great mixture for Sunday brunch for two.
4 eggs Salt and pepper to taste 1 1/2 tablespoons olive oil 1/2 of a large onion, finely chopped (about 1/2 cup) 1/2 of a large green pepper, chopped (about 1/2 cup) 1 clove garlic, minced (or 1/2 teaspoon from jar) 1 large tomato, chopped (about 6 ounces) 1 small jar (2 oz) pimentos, drained and chopped 1/2 teaspoon dried marjoram leaves Parsley, chopped (optional for garnish)
In a mixing bowl, beat the eggs lightly with the salt and pepper.
In a large frying pan, heat the oil. When ready, add the onion, green pepper, and garlic. Cook until the onion is soft. Add the tomatoes, pimentos, and marjoram. Cook, stirring often, for about 5 minutes. Add the eggs and lower the heat. Stir gently until cooked to your liking. Garnish with the parsley.
Extreme Vege Scrambled Eggs From http://brunch.allrecipes.com: A variety of veggies combined with eggs make a great start to the day. Prep Time: approx. 10 Minutes. Cook Time: approx. 15 Minutes. Ready in: approx. 25 Minutes. Makes 6 servings.
1/4 cup olive oil 1/4 cup sliced fresh mushrooms (optional) 1/4 cup chopped onions 1/4 cup chopped green bell peppers 6 eggs 1/4 cup milk 1/4 cup chopped fresh tomato 1/4 cup shredded Cheddar cheese
Heat olive oil in a skillet or frying pan over medium-high heat. Add mushrooms (if using), onions, and peppers; sauté until onions are transparent. Lower heat while beating eggs.
In a mixing bowl, beat together eggs and milk. Add egg mixture to vegetables; stir in tomatoes. Turn heat up, and cook until eggs are set. When eggs are almost done, mix in cheese. Serve immediately.
Microwaved Scrambled Eggs & Veggie Sausage Makes one serving.
1 frozen Morningstar Farms Veggie Breakfast Sausage Link, cut into four pieces 1/4 cup cholesterol-free egg product (such as Egg Beaters) 1 tablespoon low fat or nonfat cottage cheese 1/8 teaspoon Italian seasoning
Spray microwavable measuring cup with no stick cooking spray. Add link pieces. Microwave on high 10 seconds or until thawed.
Add egg product, cottage cheese and Italian seasoning; stir. Cover with vented microwave-safe plastic wrap. Microwave on HIGH 1 minute to 1 minute 15 seconds or until egg product is almost set, stirring after 30 seconds. Let stand 1 minute.
In Phase 2, you can serve with whole wheat toast if desired.
Fluffy Scrambled Eggs with Fresh Herbs Two servings.
6 large eggs 1/4 cup fat free half & half 1/4 teaspoon salt 1/8 teaspoon ground white pepper 2 tablespoons trans-fat-free margarine (I use Brummel & Brown Spread) 1/3 cup finely chopped onion or shallots 1 teaspoon finely chopped fresh herbs (choose from tarragon, parsley, chive, basil, marjoram, or oregano leaves
In medium bowl, with wire whisk, blend eggs, milk, salt and pepper.
In 12-inch nonstick skillet, melt margarine spread over medium-high heat; add onion and sauté, stirring occasionally, 3 minutes or until onion is tender. Reduce heat to medium and stir in egg mixture until eggs and onions are combined. Stir in herbs and cook, stirring frequently, until eggs are set.
Baby Spinach Scramble One serving. Recipe from Dr. Weil's e-mail. This is a quick version of scrambled eggs with a serving of healthy greens built in. Start to finish: 5 minutes.
1 cup baby spinach leaves (organic if possible) 2 eggs 1/4 cup tomato, diced 1 tablespoon Parmesan cheese 1 tablespoon salsa
Wash spinach, dry, and tear up the leaves.* Beat the eggs, fold in the spinach, cheese, and salsa, and cook on a nonstick frying pan coated with cooking spray. As soon as the eggs are set, the dish is ready to serve.
*Note: Organic baby spinach leaves can be folded directly into the dish; for other spinach, steam in 1/4 cup of boiling water for 4 to 5 minutes before adding to the egg mixture.
Salsa Veggie Scramble Four servings. A Kraft Foods recipe, modified.
8 large eggs (or 1 16-oz carton Egg Beaters) 1 cup low fat or nonfat cottage cheese 1 cup chopped green pepper 1/2 cup chopped onion 1/2 cup KRAFT 2% Milk Shredded Reduced Fat Mild Cheddar Cheese 1/2 cup no-sugar-added salsa*
Beat egg product and cottage cheese in small bowl with wire whisk until well blended.
Spray medium nonstick skillet with cooking spray. Add green pepper and onion; cook on medium-high heat 2 to 4 minutes or until tender, stirring occasionally.
Add egg product mixture and cheddar cheese. Reduce heat to medium. Cook 8 to 10 minutes or until set, stirring frequently. Serve topped with salsa.
*The best salsa is fresh salsa that sold in refrigerated section, not the kind on a shelf.
Scrambled Eggs with Smoked Salmon & Cream Cheese Three servings.
6 large fresh eggs Salt and pepper to taste 1 tablespoon olive oil 4 oz. low fat cream cheese, cubed 1 cup crumbled smoked salmon 1/2 teaspoon dried dill (or to taste)
Heat oil in large (8- to 10-inch) skillet over medium heat. Whisk eggs in a bowl with salt and pepper. Pour in eggs, and very gently push toward center as they begin to set.
When almost done, top with the cream cheese cubes, sprinkle with the dillweed, then top with the crumbled salmon.
Cover and continue cooking until eggs are set, cream cheese is melted, and salmon is hot.
Veggie Scramble Using Coconut Oil One serving.
1 tablespoon virgin coconut oil 2 tablespoons zucchini, finely chopped 1 tablespoon onion, minced 2 cherry tomatoes, quartered 1 or 2 eggs 1 tablespoon milk, cream, or plain almond milk Salt and black pepper to taste
1. In a small pan, melt the coconut oil. Add the zucchini and onions and sauté until tender. 2. Next, add the cherry tomatoes, stir and sauté for 2 minutes. 3. While the vegetables are sautéing, beat the eggs with milk in a small bowl. Add salt and pepper to taste. 4. Pour eggs into the pan and scramble lightly.
Note: You can use olive oil instead of the coconut oil, if desired.
Omelets
Florentine (Spinach) Omelet Two servings. Adapted from Sugar Busters Quick & Easy Cookbook.
1 tablespoon trans-fat-free margarine or butter 1/3 cup chopped yellow onion 3 large eggs Salt and ground black pepper to taste 2 tablespoons Dijon mustard 1 cup cooked fresh spinach, well drained and squeezed dry 2 tablespoons grated Parmesan cheese
Combine the butter and onion in a medium nonstick skillet. Stirring constantly, cook over medium heat until the onion has softened, 3 to 4 minutes.
In a bowl, beat the eggs with the salt, pepper, and mustard. Add the egg mixture to the skillet and stir briefly to lightly scramble. Without stirring, continue to cook until the eggs are softly set, about 2 minutes.
Scatter the spinach over the eggs and sprinkle with the Parmesan cheese. Cover the pan and cook for 1 minute to heat through. Uncover, tilt the pan away from you, and fold half of the omelet over with a spatula to enclose the filling. Cook for an additional 30 seconds before sliding the omelet onto a plat. Cut it in half before serving.
Western Omelet
One serving.
1 tablespoon chopped green bell pepper 1 tablespoon chopped red bell pepper 1 tablespoon chopped green onions 2 large eggs, beaten with fork, or 1/2 cup Egg Beaters 3 tablespoons shredded reduced-fat cheese Salt and pepper to taste (can use seasoned salt if desired) Cooking spray
Lightly coat a medium skillet with cooking spray. Sauté the peppers and onions until they are tender-crisp. Pour the beaten eggs or egg substitute over the vegetables.
When partially set, spread the cheese over half eggs, and fold the omelet in half over the filling. Continue cooking until cooked through. Serve immediately.
Savory Spanish Omelet
Two servings. From Sugar Busters Quick & Easy Cookbook.
1/4 cup chopped yellow onion 1 small clove garlic, minced 2 tablespoons thinly sliced celery 1/2 cup chopped fresh tomato 1 tablespoon olive oil 2 tablespoons canned diced green chilies (or 1/2 can) 3 large eggs 2 tablespoons water 1/4 teaspoon salt 1/8 teaspoon ground black pepper Tabasco or other hot sauce or salsa to taste (optional)
Combine the onion, garlic, celery, tomato, and 1/2 tablespoon of the olive oil in a large nonstick skillet. Cook over medium heat until the vegetables soften and the juices nearly evaporate, 7 to 8 minutes.
Add the chilies and cook for 1 minute more. Meanwhile, beat the eggs with the water, salt, and black pepper in a small bowl.
Remove the vegetables from the skillet and set them aside, adding the remaining 1/2 tablespoon butter (or olive oil) to the pan. When melted or hot, add the egg mixture and cook until the eggs are softly set, about 3 minutes.
Scatter the cooked vegetables on top, tilt the pan away from you, and fold half of the omelet over with a spatula to enclose the filling. Cook for 30 seconds more to heat through. Slide the omelet onto a plate, cut it in half, and finish with a few dashes of hot sauce or a dollop of your favorite salsa, if desired. Serve immediately.
Cheese and Green Onion Omelet One serving. From Sugar Busters Quick & Easy Cookbook.
2 teaspoons olive or canola oil 2 green onions, trimmed and chopped, plus about 2 inches of green tops, chopped 1/8 teaspoon Lawry’s or other seasoned salt 2 large eggs Ground black pepper to taste 1/4 cup grated low fat cheddar cheese (mild or sharp)
Combine the oil, green onions, and seasoned salt in a small nonstick skillet. Cook over medium heat until the onions have softened, about 3 minutes.
In a bowl, eat the eggs with the black pepper. Add the mixture to the skillet and stir briefly to lightly scramble the eggs. Without stirring, continue to cook until the eggs are softly set, about 2 minutes. Sprinkle the cheese on top. Tilt the pan away from you and, using a spatula, fold half of the omelet over to enclose the filling. Cook for 1 minute more to melt the cheese. Slide the omelet onto a plate and serve.
Eggstra Special Omelets For Two Two servings. Modified from http://www.tasteyoulove.com.
6 eggs 3 tablespoons fat free half and half 1/4 teaspoon salt 1/8 teaspoon ground black pepper 2 tablespoons trans-fat-free margarine spread (I use Brummel & Brown) Choice of a Special Omelet Filling*
With wire whisk or fork, in a small bowl, beat l bowl, eggs, half and half, salt, and pepper; set aside.
In 8-inch nonstick skillet, melt 1 tablespoon margarine spread and add 1/2 of the egg mixture. With spatula, lift set edges of omelet, tilting pan to allow uncooked mixture to flow to bottom. When omelet is set and slightly moist, add desired Special Omelet Filling. With spatula, fold omelet and cook an additional 30 seconds. For second omelet, repeat with remaining 1 tablespoon margarine spread and egg mixture.
*Special Omelet Fillings: (fillings are for 2 omelets)
SPRINGTIME ASPARAGUS: In 10-inch skillet, melt 2 tablespoons margarine spread over medium-high heat and cook 1/4 cup chopped shallots or onions until tender. Add 1 1/2 cups cut-up asparagus and salt and ground black pepper to taste. Cook until asparagus is tender. Spoon into omelets, then evenly sprinkle with 1/4 cup grated Parmesan cheese.
FIESTA: In 10-inch skillet, melt 2 tablespoons margarine spread over medium-high heat and cook 1/2 cup chopped onion until tender. Add 1 cup drained canned black beans, 1/4 cup chopped green chilies and salt and ground black pepper to taste; heat through. Spoon into omelets, then evenly sprinkle with 1 cup shredded low fat Monterey Jack or Monterey Jack cheese with jalapeno peppers (about 4 oz.). Or add jalapenos to regular low fat Monterey Jack cheese.
FLORENTINE: In 10-inch skillet, melt 2 tablespoons margarine spread over medium-high heat and cook 1/4 cup chopped shallots or onions until tender. Add 4 cups baby spinach leaves and cook, stirring occasionally, until wilted. Stir in ground black pepper to taste. Spoon into omelets, then evenly sprinkle, if desired, with 1/2 cup crumbled goat cheese.
SALMON: Fill omelets with 2 thin slices smoked salmon, 2 tablespoons chopped red onion, 2 teaspoons chopped drained capers, 1/4 cup cream cheese, and salt and ground black pepper to taste.
FRESH TOMATO-BASIL: Fill omelets with 2 chopped plum tomatoes, 2/3 cup chopped fresh (low fat) mozzarella cheese, 4 fresh basil leaves, cut in thin strips, and salt and ground black pepper to taste.
ZUCCHINI & PEPPER: In 10-inch skillet, melt 1 tablespoon margarine spread over medium-high heat; add 1 cup chopped bell pepper, 1 cup chopped zucchini, 1/2 cup chopped onion, and salt and ground black pepper to taste, stirring occasionally, until vegetables are tender. Spoon into omelets.
Tidbit Omelet One serving. From Sugar Busters Quick & Easy Cookbook.
1/4 cup cubed leftover cooked beef or chicken or turkey 2 large eggs About 2 teaspoons chopped fresh herbs of your choice* Salt and ground black pepper to taste
Put the leftover meat in a small nonstick skillet. Cook over medium heat until thoroughly warmed through, 2 to 3 minutes. In a bowl, beat the eggs with the herbs, salt, and pepper. Add the egg mixture to the skillet and stir briefly to lightly scramble. Cook without stirring for about 2 minutes more, until the eggs are softly set. Tilt the skillet away from you. With a spatula, fold half of the omelet over to enclose the filling. Cook for 30 seconds more, then slide the omelet onto a plate and serve.
*For beef, choose from basil, marjoram, parsley, black pepper, white pepper, rosemary, sage, savory, thyme.
*For chicken, choose from basil, dill, marjoram, oregano, paprika, parsley, black pepper, white pepper, rosemary, sage, savory, tarragon, thyme, tumeric.
Dried herbs can be substituted, using about 1/2 teaspoon, but fresh is better. Serve with sliced tomatoes (sautéed or not) or other veggies as desired. Warmed-up leftover roasted veggies are good.
Smoked Salmon Omelet for One One serving (could be two small servings if using the larger amounts of salmon and cream cheese).
2 eggs 1 green onion, finely chopped 1 teaspoon olive oil or butter (or trans fat free margarine) 2 to 3 oz smoked salmon 1 to 2 oz cream cheese, cut into thin strips 1 teaspoon dried dill weed (or 1 tablespoon fresh)
Heat skillet with a teaspoon or so of oil or butter. Cook green onion for a minute or so, until aroma is released.
Beat eggs with wire whisk with dill weed for about a minute. Pour into hot skillet and cook over medium heat, lifting edges with spatula several times to allow uncooked egg to run to bottom of skillet. When bottom of omelet is firm, turn gently with spatula.
Crumble smoked salmon on 1/2 of the circle of cooked eggs, and top with strips of cream cheese. Fold the other half-circle over the top of the half with the ingredients, cover skillet with lid, and cook for a minute or two over low heat.
Note: Adjust dill amounts to taste. Can use low fat cream cheese if desired.
Fried Egg Breakfasts
Fried Egg Breakfast with Pan-Grilled Tomatoes One serving. From Sugar Busters Quick & Easy Cookbook.
1 tablespoon olive oil Three 1/4-inch-thick slices of tomato Salt and ground black pepper to taste 1 or 2 large eggs Fresh parsley springs if desired (for garnish)
Pour the oil into a small or medium (depending upon how many eggs you are cooking) nonstick grill pan. Warm over medium heat. When the oil is hot, add the tomato slices and cook until browned, about 1 minutes per side, seasoning to taste with the salt and pepper.
Remove the tomatoes to a plate, and add egg (or eggs) to the remaining oil in the pan. Cook for 2 to 3 minutes, until the white is set and the yellow is as set as desired. Add to the plate with the tomatoes, garnish with parsley sprigs if desired, and serve immediately.
Spicy Huevos (Eggs) with Salsa and Green Chilies Two servings. From Sugar Busters Quick & Easy Cookbook.
One 4-ounce can whole green chilies, drained 1 tablespoon olive oil 4 large eggs Salt to taste 1/2 cup salsa
Cut the chilies into 1/2-inch-thick strips and arrange them to form a circle or square on each of 2 plates. For over-easy eggs, preheat a medium nonstick skillet over medium heat. Add the butter and heat until it sizzles (or until olive oil is heated). Crack each egg into the pan and add salt to taste. Reduce the heat to medium-low, and cook until the whites are firm and beginning to brown lightly on the bottom, about 2 minutes.
Flip the eggs over and cook for another 10 to 15 seconds, until firm on the other side.
For sunny-side-up eggs, cover the pan when you reduce the heat and cook only on one side, until the whites are solid and the yolks are as runny or as hard as you like, 2 1/2 to 3 minutes.
Meanwhile, warm the salsa in a small microwave-safe dish in a microwave oven at full power for 1 to 2 minutes. Put a cooked egg in the center of each green chili frame and drizzle with 2 tablespoons warm salsa.
Boiled Egg Breakfasts Use hard boiled eggs to make deviled eggs for breakfast.
How to boil eggs
This method makes eggs that are easiest to peel and which will not have the dark green discolored coating around the yolk.
Extremely fresh eggs will not peel easily. In fact, an egg that is just a day or two old is almost impossible to peel. As eggs age, the shells will peel more easily. It’s better if eggs used for boiling are at least two weeks old. Eggs that are just simmered slowly over low heat, and not really boiled, will be more difficult to peel.
Directions for boiling eggs:
1. Place eggs in a saucepan with enough COLD water to cover completely by 1 inch. Bring to a rolling boil over high heat. Once the water is brought to a rolling boil, promptly reduce heat to a lower medium boil and boil an additional 10 minutes for a “hard boiled” egg. For a “soft boiled” egg, reduce the time by a few minutes.
2. Remove from heat and immediately place eggs under ice cold water or in a bowl of iced water to chill promptly to help yolks stay bright yellow. Chill for a few minutes in the cold water until the egg is completely cooled. If the egg is not chilled immediately after cooking, an unsightly dark greenish ring will eventually appear on the outside of the yolk.
3. To peel, crack on all sides, roll egg between hands to loosen shell, and remove shell.
Refrigeration is necessary for boiled eggs if they are not to be eaten within a few hours. Refrigerated boiled eggs, kept in the shell, can be kept for up to 1 week.
Boiled Egg or Deviled Egg and Turkey Breakfast Plate You can make deviled eggs ahead of time and refrigerate. They keep for several days.
2 boiled eggs (or deviled eggs) Turkey slices (2 to 4 ounces)* Tomato slices
Boil the eggs. Lightly brown turkey slices. Slice the tomato. Serve on a plate with a sprig of fresh parsley if desired.
*I use Jennie-O Turkey breast, Sundried Tomato or Cajun style, that I buy at Sam’s Club.
Note: You can use other veggies in place of, or in addition to, the tomato slices, (leftover roasted veggies are good—warm up in skillet with the turkey). Or you can drink 6 to 8 oz. tomato juice, or eat half a grapefruit or drink 6 to 8 oz. grapefruit juice (from carton, not the canned stuff).
Creamed Eggs Two servings.
1 tablespoon trans-fat-free margarine or butter 2 oz. (1/4 of an 8-oz package) low fat or nonfat cream cheese 1/4 cup fat free half & half (can use regular half and half or milk, if desired) 1/8 teaspoon onion powder (or to taste) Salt and pepper to taste 4 hard boiled eggs, sliced or chopped
In a small saucepan, melt margarine over medium heat. Add cream cheese, a small piece at a time, stirring until cheese and margarine are well blended. Add half & half and seasonings; mix well. Continue to heat, stirring frequently, until mixture is heated through. Add egg and stir in gently.
Serve in small individual custard cups or small bowls. Can serve over whole wheat toast in Phase 2.
Boiled Eggs with Laughing Cow Cheese Sauce From a SBD forum.
2 boiled eggs, cut into bite-sized pieces or quartered 1 wedge Laughing Cow Light Cheese 2 tablespoons nonfat milk (or to desired consistency) 1 to 2 teaspoons Dijon mustard, to taste (the creamy type, not the grainy type) Ground black pepper
In small saucepan, mix the cheese and mustard. Add milk and mix again. Turn burner on to low and stir until melted and warm. If too thick, add more skim milk. Top the eggs with the sauce and sprinkle with black pepper.
Miscellaneous Breakfasts
Zucchini Hash Browns Breakfast Good substitute for potato hash browns.
See Phase 1 Veggies—Zucchini for zucchini hash browns recipes. Hash browns can be made ahead of time and stored in the fridge until ready to heat and serve.
Zucchini hash browns Fresh sliced tomato or halved cherry tomatoes (can sauté if desired) Protein*
*Protein suggestions: scrambled or fried eggs, sliced turkey, smoked salmon, leftover roast beef, veggie sausage patty or links. Beans would also be a good protein source.
Phase 1 Breakfasts Without Eggs
There are so many tasty ways to prepare eggs that it’s hard to get tired of them in only two weeks. But even with all the egg choices, some people want a change or don’t eat eggs for other reasons such as allergy or not eating any type of animal products.
Try to make breakfast high in lean protein and with either vegetables or fruit (berries or grapefruit). You can also include a serving of dairy.
Note: Dairy includes low fat or nonfat milk, low fat soy milk, low fat or nonfat plain or vanilla yogurt. Cheese is counted as protein, not dairy. Beans and other legumes are also counted as protein, not vegetables.
No-Egg Phase 1 Breakfast Ideas and Recipes
You don’t have to eat “traditional” breakfast foods. Try anything on the list of Foods to Enjoy and the Phase 1 Snack Lists. You can eat leftovers from dinner and even have soup or a salad for breakfast.
Turkey-cheese rollups (see Phase 1 Snack List) and some raw veggies.
Peanut butter (natural, no added sugars) with celery sticks or jicama sticks.
Raw veggies with hummus (or any other appropriate Phase 1 dip).
Yogurt and berries. Low fat or nonfat plain or vanilla yogurt, 6 to 8 ounces (with no added sugars; 1 berry serving (see Phase 1 Foods to Enjoy list). You can add flavorings and extracts to the plain yogurt (orange, almond, maple, etc.).
1/2 cup nonfat or low fat cottage cheese and 1/2 grapefruit. If desired, can sweeten cottage cheese with sugar substitute and/or sprinkle with cinnamon. Can also sprinkle the grapefruit with sugar substitute and/or cinnamon.
1/2 cup nonfat or low fat cottage cheese and 1 serving berries. If desired, can sweeten cottage cheese with sugar substitute and/or sprinkle with cinnamon.
1/2 cup cottage cheese, sliced tomatoes, sliced turkey (or other meat, or a soy protein)
1 part-skim mozzarella cheese stick, 1/2 grapefruit (or 6 to 8 oz grapefruit juice from carton, not canned), 1/2 to 1 serving nuts.
1 part-skim mozzarella cheese stick, 1 serving of berries, 1/2 to 1 serving nuts.
1 part-skim mozzarella cheese stick, 1 oz. almonds, 6 to 8 oz. tomato juice or V-8. (Can use 1 oz. other nuts in place of almonds.)
Cottage Cheese Delight 1/2 cup low fat cottage cheese 1 packet Splenda Cinnamon to taste Toasted pecans
Mix cottage cheese and Splenda. Sprinkle with as much cinnamon as you like, and top with toasted pecans (I use 7 or 8 pecan halves.) You can break the halves into pieces if desired, and mix in with the cottage cheese. This is good if you like something sweet in the mornings.
Be sure to count the pecans as part of your nut allowance for the day.
This is also a good snack.
Cottage Cheese with Tomatoes and Turkey
Fix a plate of low-fat cottage cheese, sliced tomatoes, and a couple of slices of turkey breast. If you like, you can warm the turkey in the microwave or brown in a skillet, and broil the tomatoes in your toaster oven. Can top tomatoes with garlic salt and Parmesan cheese before broiling.
Note: I buy a slab of turkey breast (Jennie-O brand, Cajun or Sundried Tomato style) at Sam's Club, and slice it or dice it for various uses (breakfast, lunch salads, soups, etc.).
Veggie Sausage and Onion-Pepper Stir-Fry One serving. Eat as many veggies as you want. Recipe by MizFrog.
1 Morningstar Farms Veggie Breakfast Sausage patty 1 teaspoon olive or canola oil Sliced or coarsely chopped onions Bell peppers, any color, sliced or cut in bite-sized pieces* Seasonings as desired (salt, pepper, seasoned salt, herbs, etc.)
In a nonstick skillet (no oil necessary), cook frozen patty until done. Remove from pan and cut into bite-sized pieces; set aside. Put oil in pan and sauté veggies until crisp-tender. Add seasonings and return sausage pieces to pan with the veggies. Stir-fry all until hot. Can top with some low fat shredded cheese if desired.
*Other veggies can also be used.
Veggie Sausage with Roasted Veggies One serving. When you make roasted veggies for dinner, make enough to have some left over for breakfast.
1 Morningstar Farms Veggie Breakfast Sausage patty 1 to 2 cups leftover roasted veggies
In a nonstick skillet, cook frozen patty until done. Move to the side and add the roasted veggies to the skillet, stirring occasionally until hot.
Chicken Salad Breakfast
Chicken salad, sliced tomatoes, and cottage cheese make a good eggless breakfast.
See Phase 1 Lunches for chicken salad recipes. In phase 2, you can serve chicken salad in a whole wheat pita.
Salmon Brunch Bouquets Serves 3 at two per person.
6 ounces smoked salmon 1/4 cup light cream cheese 1/2 medium seedless (English) cucumber 6 strips of roasted red pepper 6 red leaf lettuce leaves, washed and blotted dry
Cut salmon into six strips. Thinly slice cucumber half, lengthwise, into six strips.
Microwave cream cheese in a small bowl for 15 to 20 seconds until softened. Lay out lettuce leaves, 2 each on 3 small salad plates.
Place one strip of salmon on top of lettuce. Spread softened cream cheese on the salmon, followed by one strip of cucumber and one roasted red pepper strip in the center of each. Roll each lettuce leaf from one corner to form a short cone. Chill before serving.
Salmon-Cream Cheese Spread Serves 4. No fiber in recipe, so serve with veggies.
1 can (6 ounces) boneless, skinless pink salmon in water, drained 4 ounces light cream cheese 1 teaspoon lemon juice Dash of salt Dash of ground black pepper Fresh dill for garnish (optional)
Combine all ingredients, except fresh dill, in a bowl. Mix until well blended, using an electric mixer on low speed. Cover and chill until ready to serve. Garnish with fresh dill, if desired.
Serving Suggestion: Serve on celery sticks for a quick breakfast or on a plate with any appropriate vegetable or fruit. In phase 2, can serve with high-fiber crackers or whole wheat/whole grain toast or bagels.
Ricotta and Cottage Cheese Crepes/Pancakes/Mock French Toast
These recipes are mostly just eggs and cheese, and have no fiber, so be sure to get some fiber in the form of berries or grapefruit, or take a fiber supplement.
There are several variations of these posted on forums, sometimes the same or very similar recipes using different names (French toast, pancakes, crepes). I’ll post a few here that I've gathered from different forums.
You can serve as is or with berries, trans fat free margarine, sugar-free syrup, or sprinkle with cinnamon and a sugar substitute to taste.
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1 cup part-skim ricotta cheese 2 whole eggs 1 packet Splenda Cinnamon and nutmeg to taste Vanilla extract to taste (1 or 2 teaspoons)
Whip it all up, using a wire whisk, until it makes a smooth batter. Lightly spray a nonstick frying pan with cooking spray, and heat over medium-high heat. Pour batter in pan and cook like pancakes. Just make sure you put enough spices in, otherwise it just tastes like ricotta and egg and doesn't give you those French toast vibes.
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1 whole egg 1/2 cup fat free egg substitute (such as Egg Beaters) 2 tablespoons part-skim ricotta Dash each of cinnamon and nutmeg 1 packet Splenda
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1 whole egg 4 egg whites 1/4 cup fat-free or low fat ricotta cheese 1/2 teaspoon vanilla 1 teaspoon Splenda Cinnamon to taste
Combine all the ingredients thoroughly, using wire whisk. Batter will be thin. Pour like pancakes on a hot skillet sprayed with cooking spray. Let set, then flip.
Makes 2 servings. Per Serving: 76 Calories; 2g Fat (1g saturated fat); 11g Protein; 2g Carbohydrate; trace Dietary Fiber; 95mg Cholesterol; 152mg Sodium.
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1 scoop whey protein powder 1 to 2 packets Splenda 1 teaspoon cinnamon 1/3 cup egg whites (or egg substitute such as Egg Beaters)
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3 egg whites 2 egg yolks 1/2 cup part-skim ricotta cheese Splenda and cinnamon to taste
Mix ricotta cheese, egg yolks, Splenda, and cinnamon. Set aside.
Whip the egg whites into a froth (like you're making meringue). Fold gently into the ricotta.
Cook as pancakes. Don’t make them too big.
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2 eggs 1/4 cup egg whites (can use the prepackaged whites) 1/2 cup part-skim ricotta cheese 1 teaspoon Splenda 1/2 teaspoon flavoring (vanilla extract or almond)
Blend with a wire whisk and cook like pancakes. Thicker than the above recipe.
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3 eggs2 tablespoons fat-free ricotta cheese (or low fat or part-skim) 2 teaspoons Splenda 1 teaspoon vanilla 1 teaspoon cinnamon 1/2 teaspoon nutmeg
Whisk until fluffy. Put in a medium-sized, nonstick pan sprayed with olive oil. Cover immediately, lower heat a bit.
When set, flip and cook until done. Slide into a dish. Top with "I Can't Believe Its Not Butter" spray and sugar-free maple syrup.
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1/2 cup Egg Beaters or 2 whole eggs 1/4 cup ricotta 2 packets Splenda 1 teaspoon vanilla extract Cinnamon and nutmeg, if desired, to taste
Beat eggs and ricotta with wire whisk until well blended. Add sweetener & vanilla extract. Put in nonstick skillet (sprayed) and cook slowly until well-browned, then flip and cook until done. You can top it with a little sweetener and "I can't believe it butter" spray, or some sugar-free syrup. Makes two pancakes.
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3 egg whites 1 egg 1 cup cottage cheese-blended 2 packets Splenda Cinnamon and/or pumpkin pie spice, to taste
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3/4 cup plain Egg Beaters 2 tablespoons low fat or part-skim ricotta cheese cinnamon nutmeg vanilla extract Splenda
Mix it all together in a bowl and cook it like an omelet. Serve with a trans fat free margarine and/or sugar-free maple syrup.
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Mock Danish
2 eggs 3 tablespoons Splenda granular 1/2 teaspoon vanilla 1/4 brick (2 oz) cream cheese, Neufchatel or fat free
In mixing bowl, beat 2 eggs and 1 tablespoon of the Splenda. Pour into preheated, sprayed, nonstick pan. Let set and do not stir. Can flip if desired.
While eggs are cooking, mash together the cream cheese, 2 tablespoons Splenda, and the vanilla. Eggs should be set. Spread cheese mixture over the eggs. Serve immediately.
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Mock Crepes
Filling mix:
1/4 cup. ricotta or cottage cheese splash lemon juice (optional) dash cinnamon 1 packet of Splenda (you could add a dash of cocoa powder here, too)
Crepe mix:
2 eggs 2 tablespoons low fat or part-skim ricotta cheese 1/2 teaspoon cinnamon (can also use a dash of nutmeg if desired) 1 to 1 1/2 teaspoons vanilla extract 1 packet of Splenda
Spray a small skillet or crepe pan with cooking spray, and heat the pan. Mix the filling in a small bowl and set aside.
Mix the crepe ingredients: Beat eggs with fork in medium-size bowl. Add remaining ingredients and beat until blended. Pour crepe mixture into the pan and cook until top looks dry and cooked. Put the filling mixture in a line down the middle and roll the crepe over it.
If desired, top with more ricotta cheese, sugar-free syrup of any flavor, more cinnamon, or a squirt of whipped cream from a can.
Note: You could also flip it like a pancake and top with the filling mix and other desired additions. You can add blueberries or strawberries to the filling or serve berries on the side.
Phase 1 Breakfasts On-The-Go Note: Some of these will need to be refrigerated if not eaten within an hour or two. Carry to work (or wherever) in insulated lunch bag.
Also see heading of Breakfasts Without Eggs.
~~~~~~~ 2 hard-boiled eggs, 1 part-skim mozzarella cheese stick, small can tomato juice or V-8 (or some berries).
~~~~~~~ Deviled Eggs are also good to take along for breakfast or a snack. See recipes on this page: Deviled Eggs
~~~~~~~ If you have access to a microwave at work, take one or two quiche cups and a small can of tomato or V-8 juice.
~~~~~~~ Turkey-cheese rollups (see Phase 1 Snacks for recipes) and some raw veggies.
~~~~~~~ 1 part-skim mozzarella cheese stick; 1 oz. almonds or other nuts; small can tomato juice or V-8.
~~~~~~~ 1 part-skim mozzarella cheese stick; 1/2 cup blueberries or sliced strawberries (or other berries); 1/2 to 1 oz nuts.
~~~~~~~ 1 part-skim mozzarella cheese stick; 1/2 grapefruit (prepare grapefruit ahead of time, and store in a plastic container); 1/2 to 1 oz nuts. (Note: Instead of grapefruit, take along 6 to 8 oz grapefruit juice from a carton (not from concentrate) and not canned.)
~~~~~~~ Yogurt and berries: 6 to 8 oz low fat or nonfat plain or vanilla yogurt (with no added sugars; 1 berry serving (1/2 cup blueberries or sliced strawberries or other berries). You can add flavorings and extracts to the plain yogurt (orange, almond, maple, etc.).
~~~~~~~ Cottage cheese and berries: 1/2 cup nonfat or low fat cottage cheese; 1/2 cup blueberries or sliced strawberries (or other berries). If desired, can sweeten cottage cheese with sugar substitute and/or sprinkle with cinnamon.
~~~~~~~ Cottage cheese, 1/2 cup; sliced tomatoes; sliced turkey
~~~~~~~ Cottage Cheese Delight: 1/2 cup nonfat or low fat cottage cheese mixed with 1 packet Splenda or other sweetener; sprinkle with cinnamon, top with 1/2 oz. toasted pecans (halves or coarsely chopped), and top with more cinnamon.
~~~~~~~ Peanut butter (natural, no added sugars) or other nut butter with celery or jicama sticks.
~~~~~~~ Raw veggies with hummus (or any other appropriate Phase 1 dip).
This page on-line September 10, 2003
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