Tuesday, October 21, 2014

Early morning breakfast in under 200 calories

Breakfast is frequently referred to as "the most important meal of the day."  Frankly, all meals are important.  But how you face the morning undoubtedly affects how you'll take on the day.  Experts recommend eating within an hour of waking, but with an 8 am class three times a week and 6:45 am team lift twice a week, it's difficult to consume a filling, balanced breakfast in under 15 minutes.

But not impossible.

Introducing my 195-calorie breakfast for early mornings.  Quick, healthful, and delicious, this meal takes minutes to prepare, enjoy, and clean up after.

I start with some cooking spray and small frying pan.  In goes a half cup of egg substitute (60 calories)--I use ShopRite's Great Eggscape Egg Product--and some Adobo seasoning.  Eggs are a great source of protein, which curbs hunger by making you feel full.  Egg substitute has the health benefits of eggs, but with fewer calories, fat, and cholesterol.

While I wait for the eggs to heat up, I measure out a half cup of nonfat cottage cheese (80 calories).  High in protein and calcium, nonfat cottage cheese may help you achieve or maintain a healthy body weight.  Even if you don't like cottage cheese--most people don't--this breakfast is worth a try.  I yumm-ify mine with dashes of cinnamon, apple pie spice, and vanilla extract.

Check the eggs.  Move them around a bit.  Back to the cottage cheese.

Since an apple a day keeps the doctor away, I chop up a small (2.5" diameter) apple (55 calories) into bite-sized pieces--I'm sure there's a term for that, but I'm no chef, let's be honest.  That gets mixed into the yumm-ified nonfat cottage cheese, just in time for me to finish scrambling the eggs.

Voila!  Including eating and cleanup time, you should be completely finished with this early morning meal in less than 15 minutes.  Talk about an efficient morning…Now what will you accomplish with the rest of your day?