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Ham and Egg McMuffin

Ham and Egg McMuffin
Nutrition Facts
Ham and Egg McMuffin
Amount Per Serving
Calories 263 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 2g 10%
Cholesterol 42mg 14%
Sodium 1118mg 47%
Potassium 383mg 11%
Total Carbohydrates 27g 9%
Dietary Fiber 8g 32%
Sugars 1g
Protein 27g 54%
Vitamin A 19%
Calcium 19%
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 Person
Category LP+FC
Ingredients
Prep Time 2 Minutes
Cook Time 5 Minutes
Passive Time
Servings Person
Category LP+FC
Ingredients
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Nutrition Facts
Ham and Egg McMuffin
Amount Per Serving
Calories 263 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 2g 10%
Cholesterol 42mg 14%
Sodium 1118mg 47%
Potassium 383mg 11%
Total Carbohydrates 27g 9%
Dietary Fiber 8g 32%
Sugars 1g
Protein 27g 54%
Vitamin A 19%
Calcium 19%
Iron 22%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Cook egg and add to Muffin
  2. Heat ham in pan and then add to egg on the slim bun and add cheese slice
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Egg and Ham Breakfast Sandwich

Egg and Ham Breakfast Sandwich
Nutrition Facts
Egg and Ham Breakfast Sandwich
Amount Per Serving
Calories 204 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Saturated Fat 0.004g 0%
Polyunsaturated Fat 1g
Monounsaturated Fat 0.003g
Cholesterol 5mg 2%
Sodium 841mg 35%
Potassium 221mg 6%
Total Carbohydrates 26g 9%
Dietary Fiber 5g 20%
Sugars 6g
Protein 19g 38%
Vitamin A 19%
Vitamin C 2%
Calcium 8%
Iron 18%
* 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 Person
Category
Ingredients
Prep Time 2 Minutes
Cook Time 5 Minutes
Passive Time
Servings Person
Category
Ingredients
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Nutrition Facts
Egg and Ham Breakfast Sandwich
Amount Per Serving
Calories 204 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Saturated Fat 0.004g 0%
Polyunsaturated Fat 1g
Monounsaturated Fat 0.003g
Cholesterol 5mg 2%
Sodium 841mg 35%
Potassium 221mg 6%
Total Carbohydrates 26g 9%
Dietary Fiber 5g 20%
Sugars 6g
Protein 19g 38%
Vitamin A 19%
Vitamin C 2%
Calcium 8%
Iron 18%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Cook egg whites/beaters in 0 calorie cooking spray Heat ham in pan after cooking eggs Place ham, eggs and cheese on slimwich bun with thin spread of mayo. Enjoy
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Sausage, Egg, and Cheese McMuffin

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Sausage, Egg, and Cheese McMuffin
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Prep Time 15 minutes
Cook Time 15 minutes
Passive Time
Servings servings
Category
Ingredients
Prep Time 15 minutes
Cook Time 15 minutes
Passive Time
Servings servings
Category
Ingredients
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There is no Nutrition Label for this recipe yet.
Instructions
  1. Fry sausage in MCT OIl.
  2. Cook eggs in 0 calorie cooking spray.
  3. Toast the muffin.
  4. Place cheese, eggs and sausage on hot muffin.
Recipe Notes

Modifications

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McDonald’s Style Egg McMuffin with Hashbrowns

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McDonald's Style Egg McMuffin with Hashbrowns
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Prep Time 15 minutes
Cook Time 20 minutes
Passive Time
Servings servings
Category
Ingredients
Prep Time 15 minutes
Cook Time 20 minutes
Passive Time
Servings servings
Category
Ingredients
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Instructions
  1. Grate potato. Season with salt and pepper and fry in MCT oil until golden brown.
  2. Toast the muffin.
  3. Cook eggs and turkey in 0 calorie cooking spray.
  4. Place cheese, eggs and turkey on hot muffin.
  5. Serve with hashbrowns
Recipe Notes

Modifications

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Cinnamon Oatmeal Muffins

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Cinnamon Oatmeal Muffins
Nutrition Facts
Cinnamon Oatmeal Muffins
Amount Per Serving
Calories 366 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Saturated Fat 5g 25%
Polyunsaturated Fat 0.3g
Monounsaturated Fat 0.3g
Sodium 173mg 7%
Potassium 107mg 3%
Total Carbohydrates 23g 8%
Dietary Fiber 3g 12%
Sugars 1g
Protein 12g 24%
Vitamin A 10%
Vitamin C 0.2%
Calcium 5%
Iron 12%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 15 minutes
Cook Time 18 minutes
Passive Time
Servings servings
Category LP +NC+ FC
Ingredients
Prep Time 15 minutes
Cook Time 18 minutes
Passive Time
Servings servings
Category LP +NC+ FC
Ingredients
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Nutrition Facts
Cinnamon Oatmeal Muffins
Amount Per Serving
Calories 366 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Saturated Fat 5g 25%
Polyunsaturated Fat 0.3g
Monounsaturated Fat 0.3g
Sodium 173mg 7%
Potassium 107mg 3%
Total Carbohydrates 23g 8%
Dietary Fiber 3g 12%
Sugars 1g
Protein 12g 24%
Vitamin A 10%
Vitamin C 0.2%
Calcium 5%
Iron 12%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Preheat oven to 350 F.
  2. Reduce bread slice to crumbs in a food processor
  3. In a bowl, stir together bread crumbs, oatmeal, sweetener, and cinnamon
  4. Add egg substitute and MCT oil and stir until blended
  5. Spray muffin pan with 0 calorie cooking spray
  6. Divide batter evenly for 2-3 average size muffins, depending on the size of your muffin pan
  7. Bake approximately 18 minutes or until lightly browned
  8. Cool in pan 5 minutes before removing
Recipe Notes

Modifications
May have with 1 cup of Kroger Carbmaster Milk!:

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Breakfast Casserole

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Breakfast Casserole
Nutrition Facts
Breakfast Casserole
Amount Per Serving
Calories 350 Calories from Fat 90
% Daily Value*
Total Fat 10g 15%
Saturated Fat 3g 15%
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Cholesterol 71mg 24%
Sodium 2778mg 116%
Potassium 585mg 17%
Total Carbohydrates 14g 5%
Dietary Fiber 3g 12%
Sugars 1g
Protein 49g 98%
Vitamin A 27%
Calcium 43%
Iron 16%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 15 minutes
Cook Time 45 minutes
Passive Time
Servings servings
Category FP + FC
Ingredients
Prep Time 15 minutes
Cook Time 45 minutes
Passive Time
Servings servings
Category FP + FC
Ingredients
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Nutrition Facts
Breakfast Casserole
Amount Per Serving
Calories 350 Calories from Fat 90
% Daily Value*
Total Fat 10g 15%
Saturated Fat 3g 15%
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Cholesterol 71mg 24%
Sodium 2778mg 116%
Potassium 585mg 17%
Total Carbohydrates 14g 5%
Dietary Fiber 3g 12%
Sugars 1g
Protein 49g 98%
Vitamin A 27%
Calcium 43%
Iron 16%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Layer bread in bottom of 9X13" pan sprayed with Zero-Calorie cooking spray.
  2. Sprinkle Canadian bacon over bread.
  3. Add cheese.
  4. Beat eggs and mix with remaining ingredients.
  5. Pour slowly over cheese.
  6. Refrigerate overnight.
  7. Bake at 325 degrees for 45 minutes.
Recipe Notes

Modifications
Other FC veggies (broccoli, spinach, etc.) can be added or substituted for the vegetables. If you substitute turkey sausage in place of the Canadian bacon, you can count this as a LP + FC.

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Lean French Toast

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Lean French Toast
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Prep Time 10 minutes
Cook Time 10 minutes
Passive Time
Servings serving
Category LP+FC
Ingredients
Prep Time 10 minutes
Cook Time 10 minutes
Passive Time
Servings serving
Category LP+FC
Ingredients
Votes: 0
Rating: 0
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Instructions
  1. Mix egg beaters, cinnamon, vanilla, and half and half.
  2. Spray skillet with 0 calorie cooking spray; fry bread until golden brown.
  3. Cover with sugar free syrup and a dollop of fat free or low fat cool whip.
Recipe Notes

Modifications
Serve with NC like fruit or berries. May also enjoy with 1 Cup of Approved Lean Protein or Condiment Milk (Kroger Carbmaster, Fairlife Fat Free, etc.)

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Lean Carbquick Pancakes

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Lean Carbquick Pancakes
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Prep Time 10 minutes
Cook Time 10 minutes
Passive Time
Servings serving
Category LP+FC
Ingredients
Prep Time 10 minutes
Cook Time 10 minutes
Passive Time
Servings serving
Category LP+FC
Ingredients
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Instructions
  1. In a bowl, mix Egg Beaters, Fat Free Half and Half, Imitation Vanilla, Splenda,%; mix.
  2. Measure out a 1/4 cup of Carbquik and then sift into bowl.
  3. Add baking powder and mix together.
  4. Spray griddle with a 0 calorie cooking spray and heat griddle on a medium heat.
  5. Use an 1/8 cup measuring cup and pour batter onto heated griddle.
Recipe Notes

Modifications
Can add with Carbmaster milk

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John Wayne Omelet

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John Wayne Omelet
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Prep Time 10 minutes
Cook Time 10 minutes
Passive Time
Servings servings
Category LP+FC
Ingredients
Prep Time 10 minutes
Cook Time 10 minutes
Passive Time
Servings servings
Category LP+FC
Ingredients
Votes: 0
Rating: 0
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Instructions
  1. Saute vegetables; cook egg beaters in MCT oil. Add vegetables and fold over. Top with chili.
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Salmon Patties

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Salmon Patties
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Prep Time 5 minutes
Cook Time 15 minutes
Passive Time
Servings patties
Category FP+FC
Ingredients
Prep Time 5 minutes
Cook Time 15 minutes
Passive Time
Servings patties
Category FP+FC
Ingredients
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Instructions
  1. Mix ingredients together and make into three patties. Pan fry in MCT oil.