If you're starting the Zig Zag Eating Plan, here are several of my favorites for breakfast & mid-morning snack. If you have my laminated meal tracker, be sure to use your dry-erase marker and fill in the boxes for the combo: You'll be eating out of two groups - LEAN PROTEIN GROUP & WHOLE GRAIN-BEANS-LEGUMES GROUP. Remember to look on the back of your laminated sheet. It's full of foods in each group to whet your appetite and spark your imagination! Good luck! Contact me if you need help.
Breakfast Scramble - 1 carton eggwhites or 12 eggwhites, ¼ small chopped onion, 1 small chopped tomato, 1 C. lowfat shredded cheddar cheese, 1 C. chopped deli shaved turkey. Cook all together: eggs, onion, then add tomatoes. Sprinkle with lowfat cheese.
"Mo' Feta, Mo' Betta Eggs" - 2 eggs, ½ Tbs. Feta Cheese, 1/3 c torn baby spinach leaves, dash oregano. Combine 2 eggs. Add Feta, spinach, oregano. Cook in microwave for about 2 1/2 minutes.
Breakfast Burrito - 2 eggs, 2 Tbs. fat free cheese, Salsa, Dollop of fat free sour cream (optional), Wheat Tortilla. Scramble eggs, add salsa and cheese (sour cream). Put in tortilla. Wrap like a burrito.
Fat Burning Oatmeal- 1/2 c. quick-cooking oats, 2/3 c. vanilla soy milk or nonfat milk, 1/2 - 1 tsp. cinnamon. Combine oats & milk. Cook. Stir in cinnamon . Add a little brown sugar to taste.
Blueberry, Strawberry, or Peach Greek Yogurt (Be sure to mix the yogurt because the fresh fruit is on the bottom of the cup!) with Kashi-Go-Lean Cereal.
Toasted Whole Wheat English Muffin with a slice of Canadian Bacon, one cooked egg, and a piece of lowfat Sargento Cheddar Cheese.
Any whole grain cereal (I love Kashi varieties) with 1 C. nonfat milk. (Dairy is interchangeable so it can count as your "Lean Protein Group")
Some ideas for snack between breakfast and lunch
"Change Your Tuna" Mix 2 eggs, 2 Tbs. canned tuna, sliced ½ green onion. Cook in microwave 2 ½ minutes or until eggs are set.
"Corn to be Wild!" Mix 2 eggs, 2 Tbs. frozen corn, 1 slice tomato (chopped), 1 Tbs. black beans (rinsed). Nuke in microwave for 2 ½ minutes or until eggs are set.
Breakfast “Bacon Burger” 1 Honey Wheat English Muffin, ½ tsp. trans fat-free margarine, 1 egg, 1 slice lowfat cheese, 1 slice Canadian Bacon, Vegetables if you want. Split the muffin & toast it. Spread with margarine. Break the egg, prick the yolk, and cook in microwave covered with plastic wrap. Microwave on high for 30 seconds. Add lowfat cheese, egg, and bacon to muffin. Then nuke for 20 seconds. Add veggies to taste.
Egg Salad Sandwich - use lowfat mayo or Miracle Whip, mix boiled eggs, vinegar and dallop of mustard. Serve on whole wheat sandwhich thin.
Turkey & Cheese Sandwich - My favorite turkey is Oscar Meyer brand Mesquite Deli Turkey. Add 1 piece of lowfat Sargento Cheddar Cheese, lettuce & lowfat Miracle Whip.
Tuna Bagelwich - Mix tuna with lowfat mayo or Miracle Whip, can add celery, pickle, boiled eggs to mixture. Then serve on a toasted Bagel Thin or wheat bread.
Brown Rice & Egggs - How to prepare brown rice: 3 Cups Chicken Broth + 1 ½ C. Brown Rice. Boil broth, lower heat, add rice. COVER and cook 45 minutes, NO stirring. DO NOT take lid off. Top with eggs cooked as desired.
Brown Rice Cake with 2 Tbs. nonfat Cream Cheese, 3 oz. Deli Turkey
Grilled Cheese Sandwich on 100% Whole Wheat Bread (2 pieces less than 30 Grams carbs), lowfat Sargento Cheddar Cheese (may have to add slices of deli shaved turkey or Ham to make sure your protein is over 10 grams) Could add mustard. Grill with non-transfat margarine.
Turkey & Cranberry Cream Cheese Tortilla Wrap – Mix some canned cranberry sauce with fat free cream cheese, spread in a wheat tortilla then layer some deli turkey in it and roll into a wrap.
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