BRUNCH MEALS: I keep brunch between 300-350 calories. It can be a combination of eggs, toast, fruit, veggies, waffles, oatmeal, pancakes, and tea or coffee. Make sure it has a least one serving of protein, one serving veggies, and some form of diary.
Sample Brunch 1 : 300 calories. the omelet here has just egg whites and sauted onions topped with a dollop or sour cream. Served with toast and jam, cherry tomatoes and coffee.
Sample Brunch 2: Tortilla and Egg White Omelet (200), Salad: (100), Fruit and Veggie (70), Coffee (30): Total of 410 calories.
Sample Brunch 3: 3 large pancakes (150 calories), syrup (20 calories) butter(45 calories), 1 egg, 1 egg white and 1/4 onion (100) and tea (0). Total 315 calories.How to make Low Calorie Omelets:
To make an egg omelet, I use 4 large egg whites beaten with a drizzle of yellow mustard (for color), 1 Tbsp of light sour cream (for creamyness), and salt and pepper. This base mix has 75 calories.
I never have the omelet plain. I usually spray a pan with cooking spray (0 calories) and saute some onions, deli meat slices, imitation crab meat, salsa, mushrooms etc.. for a total addition of another 30-40 calories. Or I can also toss in 1/8 cup fat free shredded cheese into the egg mixture for another 20 calories. Or I serve with a dollop of light sour cream. The possibilities are endless. I eat the omelet on a 110 calorie tortilla. The total omelet with tortilla comes out to 200-250 calories. Below are a few of my omelet creations:
This one here has onions, turkey breast slices, and cilantro.
This is an all veggie (4) egg white omelet with onions, tomatoes, mushrooms, zucchini, and cilantro. About 100 calories for the whole omelet.
This is a Mexican style omelet with a dash of paprika for color, 1/4 cup salsa, and spinach leaves. About 100 calories for the whole thing.Grains: In addition to simply having a piece of toast with a laughing cow cheese wedge or fat free cream cheese and jam, there is oatmeal, waffles,pancakes, french toast, and cereal to choose from.
Oatmeal with 2/3 cup water, cinnamon, 1/8 cup almond milk, and fruit: 200 calories. Also good with crumbled pretzel pieces.
Pancakes: HUGE Strawberry Pancakes (size of dinner plate): 50 calories each served with 1 tsp fat free butter and sugar free syrup (20 calories for 1/4 cup).Recipe from http://amysmithr.blogspot.com/2005/08/how-i-do-ns-with-my-own-food.html.
I use 3 egg whites instead of egg beaters (protein) and I add a touch of stevia to sweeten before cooking.
Blueberry pancakes: same as above except with blueberries.
Waffles (80 calories each) with 2 Tbsp whip cream (20) and 1/4 cup syrup (20): 200 calories
Home made french toast: 2 slices bread (45 calories each) dipped in mixture of 1-2 egg whites (32 calories-protein), 1/8 cup almond milk, cinnamon, and dash of stevia. Cooked on cooking spray and topped with syrup (20 calories): about 150 calories. Can also be served with fruit and stevia mixture zapped in microwave or with some whip topping.
I do not recommend eating cereal because I have found it always leaves me hungrier than before I ate. But if you have no other options and your on the run, make sure you choose a low calorie variety such as cherrios or cornflakes. Here I have cornflakes with cinnamon, a touch of stevia for sweetness, fruit, and almond milk which is lower in calories than regular milk.
