I have never been a big fan of breakfast. Coffee was usually all that interested me. Over the years as I picked up weight and started trying to figure out the error of my ways, I discovered that people who skip breakfast are 50% more likely to struggle with their weight.
Regardless of what it is, I want my breakfast to have at least 5 grams of fiber (fiber intake should be gradually increased to avoid stomachache), and be around 40% of my daily calorie intake. This will vary from person to person. As you age, your recommended fiber intake decreases.
There are several free tools available to help you decide what is best for you. I highly recommend mynetdiary. This is available on-line and also as a phone app. Here is the link https://mynetdiary.com/logonPage.do
Whole-wheat English Muffin Breakfast
(Calories - 150 per serving----makes 4 servings)
1 cup fat-free egg product or 4 eggs
1/4 cup fat-free (skim) milk
Dash of salt Dash of pepper
2 teaspoons canola or soybean oil
2 tablespoons chopped onion
2 tablespoons chopped red bell pepper
2 tablespoons chopped cooked ham
1/2 cup shredded reduced-fat Cheddar cheese (2 oz)
2 whole wheat English muffins, split, toasted
In small bowl, beat egg product, milk, salt and pepper with wire whisk or fork until well blended
In 10-inch nonstick skillet, heat oil over medium heat. Cook onion, bell pepper and ham in oil 3 to 5 minutes, stirring occasionally, until vegetables are crisp-tender. Pour egg mixture into skillet. As eggs begin to set at bottom and side, gently lift cooked portions with spatula so that uncooked egg can flow to bottom. Cook 3 to 4 minutes or until eggs are thickened throughout but still moist; stir cheese into eggs.
Spoon egg mixture evenly over muffin halves
- Rhonda Shepperd
- Married, mother of 3, grandmother of 3. I have a 27 year old son that is the Bud-Man(Budweiser delivery driver), I have a 22 year old son that is in the Army National Guard, works full-time for the Guard and attends MTSU as a full-time student, I have a 17 year old a drama queen :)that is a senior in High School,she is also on the swim team.