Egg, Steak and Toast

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Egg, Steak and Toast
Nutrition Facts
Egg, Steak and Toast
Amount Per Serving
Calories 414 Calories from Fat 189
% Daily Value*
Total Fat 21g 32%
Saturated Fat 8g 40%
Polyunsaturated Fat 2g
Monounsaturated Fat 9g
Cholesterol 257mg 86%
Sodium 650mg 27%
Potassium 394mg 11%
Total Carbohydrates 17g 6%
Dietary Fiber 6g 24%
Sugars 1g
Protein 41g 82%
Vitamin A 4%
Calcium 12%
Iron 22%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 2 minutes
Cook Time 5 minutes
Passive Time
Servings serving
Category FP+FC
Ingredients
Prep Time 2 minutes
Cook Time 5 minutes
Passive Time
Servings serving
Category FP+FC
Ingredients
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Nutrition Facts
Egg, Steak and Toast
Amount Per Serving
Calories 414 Calories from Fat 189
% Daily Value*
Total Fat 21g 32%
Saturated Fat 8g 40%
Polyunsaturated Fat 2g
Monounsaturated Fat 9g
Cholesterol 257mg 86%
Sodium 650mg 27%
Potassium 394mg 11%
Total Carbohydrates 17g 6%
Dietary Fiber 6g 24%
Sugars 1g
Protein 41g 82%
Vitamin A 4%
Calcium 12%
Iron 22%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Cook steak and egg to desired taste. Toast bread.

Egg White Omelet and Oatmeal

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Egg White Omelet and Oatmeal
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Category LP+FC+NC
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Instructions
  1. Saute peppers, onion, and olives in 0 calorie cooking spray
  2. Add egg whites and cook to desired consistency
  3. Top with cherry tomatoes and reduced sugar ketchup
  4. Prepare Oatmeal according to package and top with blueberries

Turkey Sausage Omelet (Vegetarian)

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Turkey Sausage Omelet
Nutrition Facts
Turkey Sausage Omelet
Amount Per Serving
Calories 218 Calories from Fat 90
% Daily Value*
Total Fat 10g 15%
Saturated Fat 4g 20%
Polyunsaturated Fat 3g
Monounsaturated Fat 1g
Cholesterol 10mg 3%
Sodium 712mg 30%
Potassium 615mg 18%
Total Carbohydrates 9g 3%
Dietary Fiber 3g 12%
Sugars 1g
Protein 19g 38%
Vitamin A 32%
Calcium 18%
Iron 18%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 5 Minutes
Cook Time 5 Minutes
Passive Time
Servings serving
Category LP+FP+FC
Ingredients
Prep Time 5 Minutes
Cook Time 5 Minutes
Passive Time
Servings serving
Category LP+FP+FC
Ingredients
Votes: 0
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Nutrition Facts
Turkey Sausage Omelet
Amount Per Serving
Calories 218 Calories from Fat 90
% Daily Value*
Total Fat 10g 15%
Saturated Fat 4g 20%
Polyunsaturated Fat 3g
Monounsaturated Fat 1g
Cholesterol 10mg 3%
Sodium 712mg 30%
Potassium 615mg 18%
Total Carbohydrates 9g 3%
Dietary Fiber 3g 12%
Sugars 1g
Protein 19g 38%
Vitamin A 32%
Calcium 18%
Iron 18%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. If uncooked, cook sausage in microwave according to directions
  2. Chop up cooked turkey sausage and combine with egg beaters and cook in 0 calorie cooking spray
  3. Top with cheese
  4. Toast muffin and top with butter

Turkey Sausage Omelet

, , , , ,
Turkey Sausage Omelet
Nutrition Facts
Turkey Sausage Omelet
Amount Per Serving
Calories 238 Calories from Fat 117
% Daily Value*
Total Fat 13g 20%
Saturated Fat 5g 25%
Polyunsaturated Fat 4g
Monounsaturated Fat 2g
Cholesterol 55mg 18%
Sodium 782mg 33%
Potassium 290mg 8%
Total Carbohydrates 3g 1%
Protein 22g 44%
Vitamin A 32%
Calcium 14%
Iron 18%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 5 Minutes
Cook Time 5 Minutes
Passive Time
Servings serving
Category
Ingredients
Prep Time 5 Minutes
Cook Time 5 Minutes
Passive Time
Servings serving
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Nutrition Facts
Turkey Sausage Omelet
Amount Per Serving
Calories 238 Calories from Fat 117
% Daily Value*
Total Fat 13g 20%
Saturated Fat 5g 25%
Polyunsaturated Fat 4g
Monounsaturated Fat 2g
Cholesterol 55mg 18%
Sodium 782mg 33%
Potassium 290mg 8%
Total Carbohydrates 3g 1%
Protein 22g 44%
Vitamin A 32%
Calcium 14%
Iron 18%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. If uncooked, cook sausage in microwave according to directions
  2. Chop up cooked turkey sausage and combine with egg beaters and cook in 0 calorie cooking spray
  3. Top with cheese
  4. Toast muffin and top with butter

Veggie Omelet and Muffin

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Veggie Omelet and Muffin
Nutrition Facts
Veggie Omelet and Muffin
Amount Per Serving
Calories 223 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Saturated Fat 1g 5%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 0.002g
Sodium 343mg 14%
Potassium 334mg 10%
Total Carbohydrates 29g 10%
Dietary Fiber 10g 40%
Sugars 13g
Protein 21g 42%
Vitamin A 52%
Vitamin C 75%
Calcium 21%
Iron 52%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 5 minutes
Cook Time 5 minutes
Passive Time
Servings servings
Category
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Prep Time 5 minutes
Cook Time 5 minutes
Passive Time
Servings servings
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Nutrition Facts
Veggie Omelet and Muffin
Amount Per Serving
Calories 223 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Saturated Fat 1g 5%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 0.002g
Sodium 343mg 14%
Potassium 334mg 10%
Total Carbohydrates 29g 10%
Dietary Fiber 10g 40%
Sugars 13g
Protein 21g 42%
Vitamin A 52%
Vitamin C 75%
Calcium 21%
Iron 52%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Saute veggies in non-stick skillet with 0 calorie cooking spray. Add egg whites. Top with Cheese. Enjoy with muffin top

Eggs and Grits

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Eggs and Grits
Nutrition Facts
Eggs and Grits
Amount Per Serving
Calories 295 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Saturated Fat 0.02g 0%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 0.002g
Sodium 783mg 33%
Potassium 473mg 14%
Total Carbohydrates 47g 16%
Dietary Fiber 10g 40%
Sugars 3g
Protein 27g 54%
Vitamin A 2%
Vitamin C 25%
Calcium 22%
Iron 53%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 5 Minutes
Cook Time 10 Minutes
Passive Time
Servings serving
Category
Ingredients
Prep Time 5 Minutes
Cook Time 10 Minutes
Passive Time
Servings serving
Category
Ingredients
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Nutrition Facts
Eggs and Grits
Amount Per Serving
Calories 295 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Saturated Fat 0.02g 0%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 0.002g
Sodium 783mg 33%
Potassium 473mg 14%
Total Carbohydrates 47g 16%
Dietary Fiber 10g 40%
Sugars 3g
Protein 27g 54%
Vitamin A 2%
Vitamin C 25%
Calcium 22%
Iron 53%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Cook grits according to instructions
  2. Sauté veggies in cooking spray. Add egg beaters.
  3. Toast the bread and top with Sugar Free Jelly

Veggie Omelete and Oatmeal

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Veggie Omelete and Oatmeal
Nutrition Facts
Veggie Omelete and Oatmeal
Amount Per Serving
Calories 246 Calories from Fat 36
% Daily Value*
Total Fat 4g 6%
Saturated Fat 1g 5%
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Sodium 443mg 18%
Potassium 506mg 14%
Total Carbohydrates 33g 11%
Dietary Fiber 7g 28%
Sugars 4g
Protein 22g 44%
Vitamin A 2%
Vitamin C 28%
Calcium 4%
Iron 8%
* Percent Daily Values are based on a 2000 calorie diet.
Votes: 1
Rating: 5
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Prep Time 5 Minutes
Cook Time 10 Minutes
Passive Time
Servings Serving
Category LP+FC+NC
Ingredients
Prep Time 5 Minutes
Cook Time 10 Minutes
Passive Time
Servings Serving
Category LP+FC+NC
Ingredients
Votes: 1
Rating: 5
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Nutrition Facts
Veggie Omelete and Oatmeal
Amount Per Serving
Calories 246 Calories from Fat 36
% Daily Value*
Total Fat 4g 6%
Saturated Fat 1g 5%
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Sodium 443mg 18%
Potassium 506mg 14%
Total Carbohydrates 33g 11%
Dietary Fiber 7g 28%
Sugars 4g
Protein 22g 44%
Vitamin A 2%
Vitamin C 28%
Calcium 4%
Iron 8%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Sautee veggies and onion in MCT Oil.
  2. Add egg whites/substitute
  3. Prepare the oatmeal according to package directions.

Egg, Bacon, and Toast

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Egg, Bacon, and Toast
Nutrition Facts
Egg, Bacon, and Toast
Amount Per Serving
Calories 328 Calories from Fat 162
% Daily Value*
Total Fat 18g 28%
Saturated Fat 6g 30%
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 439mg 146%
Sodium 550mg 23%
Potassium 184mg 5%
Total Carbohydrates 23g 8%
Dietary Fiber 8g 32%
Sugars 2g
Protein 22g 44%
Vitamin A 10%
Calcium 16%
Iron 16%
* Percent Daily Values are based on a 2000 calorie diet.
Votes: 1
Rating: 2
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Prep Time 2 Minutes
Cook Time 10 Minutes
Passive Time
Servings Serving
Category FP+FC
Ingredients
Prep Time 2 Minutes
Cook Time 10 Minutes
Passive Time
Servings Serving
Category FP+FC
Ingredients
Votes: 1
Rating: 2
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Nutrition Facts
Egg, Bacon, and Toast
Amount Per Serving
Calories 328 Calories from Fat 162
% Daily Value*
Total Fat 18g 28%
Saturated Fat 6g 30%
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 439mg 146%
Sodium 550mg 23%
Potassium 184mg 5%
Total Carbohydrates 23g 8%
Dietary Fiber 8g 32%
Sugars 2g
Protein 22g 44%
Vitamin A 10%
Calcium 16%
Iron 16%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Cook eggs and bacon to desired consistency. Enjoy with toasted bread.

Beef Burrito

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Beef Burrito Chips and Salsa
Nutrition Facts
Beef Burrito Chips and Salsa
Amount Per Serving
Calories 353 Calories from Fat 81
% Daily Value*
Total Fat 9g 14%
Saturated Fat 3g 15%
Polyunsaturated Fat 0.05g
Monounsaturated Fat 0.002g
Cholesterol 75mg 25%
Sodium 3758mg 157%
Potassium 175mg 5%
Total Carbohydrates 38g 13%
Dietary Fiber 12g 48%
Sugars 6g
Protein 33g 66%
Vitamin A 36%
Vitamin C 96%
Calcium 20%
Iron 30%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 5 Minutes
Cook Time 10 Minutes
Passive Time
Servings Serving
Category LP+FC+NC
Ingredients
Prep Time 5 Minutes
Cook Time 10 Minutes
Passive Time
Servings Serving
Category LP+FC+NC
Ingredients
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Nutrition Facts
Beef Burrito Chips and Salsa
Amount Per Serving
Calories 353 Calories from Fat 81
% Daily Value*
Total Fat 9g 14%
Saturated Fat 3g 15%
Polyunsaturated Fat 0.05g
Monounsaturated Fat 0.002g
Cholesterol 75mg 25%
Sodium 3758mg 157%
Potassium 175mg 5%
Total Carbohydrates 38g 13%
Dietary Fiber 12g 48%
Sugars 6g
Protein 33g 66%
Vitamin A 36%
Vitamin C 96%
Calcium 20%
Iron 30%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Cook meat and add taco mix. Follow directions on package
  2. Remove meat. In same pan, saute green peppers and onion in leftover taco seasoning mixture.
  3. Spread cheese wedge on tortilla (s). Add meat mixture sauteed veggies to tortilla
  4. Enjoy with side of chips and salsa

Chicken Fajita, Chips & Salsa

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Chicken Fajita, Chips & Salsa
Nutrition Facts
Chicken Fajita, Chips & Salsa
Amount Per Serving
Calories 397 Calories from Fat 117
% Daily Value*
Total Fat 13g 20%
Saturated Fat 2g 10%
Trans Fat 0.02g
Polyunsaturated Fat 3g
Monounsaturated Fat 4g
Cholesterol 75mg 25%
Sodium 1595mg 66%
Potassium 614mg 18%
Total Carbohydrates 41g 14%
Dietary Fiber 16g 64%
Sugars 7g
Protein 38g 76%
Vitamin A 27%
Vitamin C 98%
Calcium 23%
Iron 15%
* Percent Daily Values are based on a 2000 calorie diet.
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Nutrition Facts
Chicken Fajita, Chips & Salsa
Amount Per Serving
Calories 397 Calories from Fat 117
% Daily Value*
Total Fat 13g 20%
Saturated Fat 2g 10%
Trans Fat 0.02g
Polyunsaturated Fat 3g
Monounsaturated Fat 4g
Cholesterol 75mg 25%
Sodium 1595mg 66%
Potassium 614mg 18%
Total Carbohydrates 41g 14%
Dietary Fiber 16g 64%
Sugars 7g
Protein 38g 76%
Vitamin A 27%
Vitamin C 98%
Calcium 23%
Iron 15%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Cook chicken breast and add taco mix. Follow directions on package
  2. Remove chicken. In same pan, saute green peppers and onion in leftover taco seasoning mixture.
  3. Spread cheese wedge on tortilla (s). Add chicken mixture. Add chicken, sauteed veggies to tortilla
  4. Enjoy with side of chips and salsa