Cheesy Scrambled Eggs and Toast

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Cheesy Scrambled Eggs and Toast
Scrambled eggs
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Nutrition Facts
Cheesy Scrambled Eggs and Toast
Amount Per Serving
Calories 232 Calories from Fat 81
% Daily Value*
Total Fat 9g 14%
Saturated Fat 3g 15%
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 372mg 124%
Sodium 558mg 23%
Potassium 347mg 10%
Total Carbohydrates 17g 6%
Dietary Fiber 4g 16%
Sugars 6g
Protein 20g 40%
Vitamin A 16%
Vitamin C 4%
Calcium 7%
Iron 9%
* Percent Daily Values are based on a 2000 calorie diet.
Course Breakfast
Cuisine American
Prep Time 5 Minutes
Cook Time 5 minutes
Servings
servings
Course Breakfast
Cuisine American
Prep Time 5 Minutes
Cook Time 5 minutes
Servings
servings
Scrambled eggs
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Nutrition Facts
Cheesy Scrambled Eggs and Toast
Amount Per Serving
Calories 232 Calories from Fat 81
% Daily Value*
Total Fat 9g 14%
Saturated Fat 3g 15%
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 372mg 124%
Sodium 558mg 23%
Potassium 347mg 10%
Total Carbohydrates 17g 6%
Dietary Fiber 4g 16%
Sugars 6g
Protein 20g 40%
Vitamin A 16%
Vitamin C 4%
Calcium 7%
Iron 9%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Whisk eggs and sour cream
  2. Sautee mushrooms and onion in 0 calorie cooking spray
  3. Combine egg mixture and vegetables. Cook to desired consistency. Place cheese slice on top of cooked mixture until melted. Serve with toast.
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Egg White Omelete

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Egg White Omelete
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Nutrition Facts
Egg White Omelete
Amount Per Serving
Calories 323 Calories from Fat 162
% Daily Value*
Total Fat 18g 28%
Saturated Fat 16g 80%
Polyunsaturated Fat 0.01g
Monounsaturated Fat 0.002g
Cholesterol 10mg 3%
Sodium 542mg 23%
Potassium 102mg 3%
Total Carbohydrates 27g 9%
Dietary Fiber 8g 32%
Sugars 4g
Protein 20g 40%
Vitamin A 6%
Vitamin C 25%
Calcium 9%
* Percent Daily Values are based on a 2000 calorie diet.
Course Breakfast
Cuisine American
Prep Time 5 Minutes
Cook Time 5 Minutes
Servings
servings
Course Breakfast
Cuisine American
Prep Time 5 Minutes
Cook Time 5 Minutes
Servings
servings
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Nutrition Facts
Egg White Omelete
Amount Per Serving
Calories 323 Calories from Fat 162
% Daily Value*
Total Fat 18g 28%
Saturated Fat 16g 80%
Polyunsaturated Fat 0.01g
Monounsaturated Fat 0.002g
Cholesterol 10mg 3%
Sodium 542mg 23%
Potassium 102mg 3%
Total Carbohydrates 27g 9%
Dietary Fiber 8g 32%
Sugars 4g
Protein 20g 40%
Vitamin A 6%
Vitamin C 25%
Calcium 9%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Saute peppers, onion in Mct Oil. Add egg whites. Melt cheese on cooked mixture.
  2. Toast bread and add orange marmalade
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Doggy Eggs

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Doggy Eggs
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Nutrition Facts
Doggy Eggs
Amount Per Serving
Calories 359 Calories from Fat 135
% Daily Value*
Total Fat 15g 23%
Saturated Fat 14g 70%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 0.002g
Cholesterol 20mg 7%
Sodium 1588mg 66%
Potassium 1130mg 32%
Total Carbohydrates 23g 8%
Dietary Fiber 4g 16%
Sugars 6g
Protein 33g 66%
Vitamin A 2%
Vitamin C 29%
Calcium 6%
Iron 9%
* Percent Daily Values are based on a 2000 calorie diet.
Course Main Dish
Cuisine American
Prep Time 2 Minutes
Cook Time 5 Minutes
Servings
serving
Course Main Dish
Cuisine American
Prep Time 2 Minutes
Cook Time 5 Minutes
Servings
serving
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Nutrition Facts
Doggy Eggs
Amount Per Serving
Calories 359 Calories from Fat 135
% Daily Value*
Total Fat 15g 23%
Saturated Fat 14g 70%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 0.002g
Cholesterol 20mg 7%
Sodium 1588mg 66%
Potassium 1130mg 32%
Total Carbohydrates 23g 8%
Dietary Fiber 4g 16%
Sugars 6g
Protein 33g 66%
Vitamin A 2%
Vitamin C 29%
Calcium 6%
Iron 9%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Cut hot dogs into pieces and saute in MCT oil. Add peppers, mushrooms and onion in MCT oil.
  2. Add egg whites to hot dog and veggie mixture. Serve with toasted bread.
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Veggie Omelet and Muffin

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Veggie Omelet and Muffin
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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.
Course Breakfast
Cuisine American
Prep Time 5 minutes
Cook Time 5 minutes
Servings
servings
Ingredients
Course Breakfast
Cuisine American
Prep Time 5 minutes
Cook Time 5 minutes
Servings
servings
Ingredients
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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
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Alfredo Chicken

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Alfredo Chicken
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Nutrition Facts
Alfredo Chicken
Amount Per Serving
Calories 380 Calories from Fat 189
% Daily Value*
Total Fat 21g 32%
Saturated Fat 16g 80%
Polyunsaturated Fat 2g
Monounsaturated Fat 0.01g
Cholesterol 98mg 33%
Sodium 660mg 28%
Potassium 851mg 24%
Total Carbohydrates 15g 5%
Dietary Fiber 5g 20%
Sugars 7g
Protein 37g 74%
Vitamin A 56%
Vitamin C 262%
Calcium 6%
Iron 8%
* Percent Daily Values are based on a 2000 calorie diet.
Course Main Dish
Cuisine American
Prep Time 5 Minutes
Cook Time 15 Minutes
Servings
servings
Course Main Dish
Cuisine American
Prep Time 5 Minutes
Cook Time 15 Minutes
Servings
servings
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Nutrition Facts
Alfredo Chicken
Amount Per Serving
Calories 380 Calories from Fat 189
% Daily Value*
Total Fat 21g 32%
Saturated Fat 16g 80%
Polyunsaturated Fat 2g
Monounsaturated Fat 0.01g
Cholesterol 98mg 33%
Sodium 660mg 28%
Potassium 851mg 24%
Total Carbohydrates 15g 5%
Dietary Fiber 5g 20%
Sugars 7g
Protein 37g 74%
Vitamin A 56%
Vitamin C 262%
Calcium 6%
Iron 8%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Pan fry chicken in MCT oil. Then saute peppers and mushrooms in remaining oil.
  2. Cook pasta according to directions on package
  3. Mix Alfredo sauce with peppers and mushrooms.
  4. Place 3/4 cup cooked pasta on plate. Top with mixed Alfredo sauce. Enjoy with salad and approved dressing.
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Slow Cooker Balsamic Chicken Thighs with Tomato, Green Pepper and Eggplant

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Slow Cooker Balsamic Chicken Thighs with Tomato, Green Pepper and Eggplant
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Nutrition Facts
Slow Cooker Balsamic Chicken Thighs with Tomato, Green Pepper and Eggplant
Amount Per Serving (200g)
Calories 436 Calories from Fat 144
% Daily Value*
Total Fat 16g 25%
Saturated Fat 9g 45%
Polyunsaturated Fat 0.2g
Monounsaturated Fat 0.04g
Cholesterol 190mg 63%
Sodium 378mg 16%
Potassium 469mg 13%
Total Carbohydrates 24g 8%
Dietary Fiber 7g 28%
Sugars 13g
Protein 49g 98%
Vitamin A 21%
Vitamin C 80%
Calcium 10%
Iron 22%
* Percent Daily Values are based on a 2000 calorie diet.
Course Main Dish
Cuisine American
Prep Time 10 Minutes
Cook Time 6-8 Hours
Servings
servings
Ingredients
Course Main Dish
Cuisine American
Prep Time 10 Minutes
Cook Time 6-8 Hours
Servings
servings
Ingredients
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Nutrition Facts
Slow Cooker Balsamic Chicken Thighs with Tomato, Green Pepper and Eggplant
Amount Per Serving (200g)
Calories 436 Calories from Fat 144
% Daily Value*
Total Fat 16g 25%
Saturated Fat 9g 45%
Polyunsaturated Fat 0.2g
Monounsaturated Fat 0.04g
Cholesterol 190mg 63%
Sodium 378mg 16%
Potassium 469mg 13%
Total Carbohydrates 24g 8%
Dietary Fiber 7g 28%
Sugars 13g
Protein 49g 98%
Vitamin A 21%
Vitamin C 80%
Calcium 10%
Iron 22%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Add chicken thighs to a slow cooker along with oil, garlic, thyme, onion, pepper, tomatoes, eggplant and salt and pepper.
  2. Pour Balsamic over all and cook on low for about 6 to 8 hours.
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Veggie Omelete and Oatmeal

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Veggie Omelete and Oatmeal
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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.
Course Breakfast
Cuisine American
Prep Time 5 Minutes
Cook Time 10 Minutes
Servings
Serving
Ingredients
Course Breakfast
Cuisine American
Prep Time 5 Minutes
Cook Time 10 Minutes
Servings
Serving
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.
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Egg White Veggie Omelet

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Veggie Omelet
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Nutrition Facts
Veggie Omelet
Amount Per Serving
Calories 183 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Saturated Fat 0.03g 0%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 0.01g
Sodium 461mg 19%
Potassium 487mg 14%
Total Carbohydrates 20g 7%
Dietary Fiber 7g 28%
Sugars 3g
Protein 25g 50%
Vitamin A 2%
Vitamin C 27%
Calcium 10%
Iron 7%
* Percent Daily Values are based on a 2000 calorie diet.
Prep Time 2 Minutes
Cook Time 5 Minutes
Servings
Person
Ingredients
Prep Time 2 Minutes
Cook Time 5 Minutes
Servings
Person
Ingredients
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Nutrition Facts
Veggie Omelet
Amount Per Serving
Calories 183 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Saturated Fat 0.03g 0%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 0.01g
Sodium 461mg 19%
Potassium 487mg 14%
Total Carbohydrates 20g 7%
Dietary Fiber 7g 28%
Sugars 3g
Protein 25g 50%
Vitamin A 2%
Vitamin C 27%
Calcium 10%
Iron 7%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Sautee pepper. mushroom and onion in 0 calorie cooking spray in non-stick pan.
  2. Add egg beaters/whites to veggie mixture
  3. Add cheese when mixture is cooked
  4. Enjoy with toasted bread with an approved condiment of your choice
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Egg and Ham Breakfast Sandwich

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Egg and Ham Breakfast Sandwich
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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.
Prep Time 2 Minutes
Cook Time 5 Minutes
Servings
Person
Ingredients
Prep Time 2 Minutes
Cook Time 5 Minutes
Servings
Person
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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Hamburger Helper

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Hamburger Helper
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Nutrition Facts
Hamburger Helper
Amount Per Serving
Calories 440 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Saturated Fat 3g 15%
Polyunsaturated Fat 0.2g
Monounsaturated Fat 0.005g
Cholesterol 55mg 18%
Sodium 831mg 35%
Potassium 331mg 9%
Total Carbohydrates 65g 22%
Dietary Fiber 20g 80%
Sugars 8g
Protein 46g 92%
Vitamin A 17%
Vitamin C 7%
Calcium 61%
Iron 24%
* Percent Daily Values are based on a 2000 calorie diet.
Course Main Dish
Cuisine American
Prep Time 5 Minutes
Cook Time 20 Minutes
Servings
Servings
Course Main Dish
Cuisine American
Prep Time 5 Minutes
Cook Time 20 Minutes
Servings
Servings
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Nutrition Facts
Hamburger Helper
Amount Per Serving
Calories 440 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Saturated Fat 3g 15%
Polyunsaturated Fat 0.2g
Monounsaturated Fat 0.005g
Cholesterol 55mg 18%
Sodium 831mg 35%
Potassium 331mg 9%
Total Carbohydrates 65g 22%
Dietary Fiber 20g 80%
Sugars 8g
Protein 46g 92%
Vitamin A 17%
Vitamin C 7%
Calcium 61%
Iron 24%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Heat a large skillet over medium heat. Brown the ground beef, onion, paprika, parsley, garlic powder, cayenne powder, salt and pepper.
  2. Stir in the milk, broth, macaroni and tomato sauce. Bring to a boil, cover and reduce heat to a simmer. Cook for 10-12 minutes or until pasta is tender. Stir occasionally to prevent sticking.
  3. Stir in cheddar cheese until melted.
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