By Dr. John Berardi of Precision Nutrition(Gourmet Nutrition Cook Book Available at : http://www.precisionnutrition.com/products/books/gourmet-nutrition

When I need a delicious, easy-to-make breakfast for fat loss, this is my default choice. I can whip it up in minutes from a few basic ingredients that I keep on hand, and then I’m off to work, knowing the day’s fat loss is well under way.

Ingridients:

3 whole eggs

3 egg whites

1 oz mozzarella cheese

Olive oil cooking spray

2 cups of spring mix (greens)

1 avocado

3 oz raw mixed nuts

2 tbsp extra virgin olive oil

Sea salt, to taste

Pepper, to taste

Instructions:

Preheat a large non-stick frying pan on medium heat. Lightly oat with olive oil cooking spray. Whisk egg whites, eggs, and grated mozzarella cheese together in a mixing bowl. Pour egg mixture to the pan. Cook for a couple of minutes until the bottom is golden brown. Flip the omelet and cook until the other side is golden brown. While omelet is cooking, in a separate bowl, add spring mix, chopped avocado, mixed nuts, olive oil, sea salt, and pepper. Toss lightly to mix the ingredients. When omelet is done cooking, transfer to a plate.

Add salad to the side and serve.

Variations and Options

Toss a few asparagus spears (pictured) in with the eggs for some extra greens and a crunchier taste.

Large Serving Full: 580 Calories

Small Serving Half: 290 Calories

Serves 1 large or 2 small.

This is a very simple and quick snack recipe that is a spin on deviled eggs while adding heart healthy fats, fiber, and broad collections of vitamins and minerals.

Hard boil a couple eggs, shell them, cut the eggs in half (lengthwise), and remove the yolks as if you were making deviled eggs. Now fill the space left by the yolk with 1-2 teaspoons of guacamole.

There you have it simple yet delicous and healthy!

Here’s an awesome recipe from my partners at Prograde Nutrition

Grease two baking sheets and preheat oven to 375° F. In a medium size bowl, combine the oil, maple syrup, and vanilla. Beat the egg and stir into the oil mixture. Gradually stir in flour and baking soda to form a stiff batter. Fold in carob chips and drop the batter into the baking sheets by teaspoons. Bake for 10-15 minutes until cookies are lightly brown. Remove from the oven and cool. Serve with almond or rice milk.

from http://healthyurbaneating.com

Pre-heat oven to 350° Fahrenheit. Mix seasoning in a bowl. Place chicken, turkey, and sausage on a flat roasting sheet or pan. Sprinkle with half of seasoning. Cook 15 minutes. Remove and sprinkle with remaining seasoning. Continue basting and turning for 15 minutes and cook through. Turn once more then pour lemon juice over the legs and the sausage. Garnish with lemon slices.

from http://healthyurbaneating.com

Ingredients: – 3 cloves garlic, minced – 1T anchovy paste – 1T Dijon mustard – 2oz Worcestershire sauce – 16oz low-fat mayonnaise – 2oz lemon juice – 2oz grated parmesan – salt & pepper – water

Procedure: – Place all ingredients in medium-size bowl, except for salt, pepper and water. – Whisk all together. – Add water to desired consistency. – Taste and season with salt and pepper.

*Nutritional analysis per 2oz serving: 70 kcal; 3g fat (1g sat fat); 8g CHO; 2g Protein

 It is simple, quick and tastes delicious. This recipe  is a great lunch when your in a hurry and don’t have much time to eat. 

 Mix tuna packed in water as you like it:

Lite mayo
any spices you like
relish
cilantro

Slice red (or yellow, orange, green) bell pepper in half and remove seeds.  Put tuna mixture into bell pepper and enjoy a light, easy, healthy meal.

 Now I didn’t put quantities in this recipe because everyone likes their tuna salad mixed differently.  I suggest you start with 2 cans of tuna packed in water and then mix 1 Tbsp of lite mayo and 1 Tbsp of relish with the tuna.  Then continue to add small amounts of each until it becomes the consistency you desire. 

Then add a small amount of cliantro and taste.  Continue to add cliantro until it meets your taste levels.  You can do the same with any other spices that you like to add to tuna dishes.  Just remember to start with small amounts and then taste because too much of any one spice could ruin the entire meal.

This recipe  is courtesey of Jayson HunterRD, CSCS
America’s Trusted Weight Loss Expert

http://askjaysonhunter.com/

Vanilla Spice Oatmeal

Ingredients

• 3 1/2 cups water
• 1/4 teaspoon salt, optional
• 2 cups old-fashioned oats
• 1/2 cup raisins
• 1/2 cup walnuts, coarsely chopped, optional
• 1/4 teaspoon vanilla extract
• Pinch nutmeg
• 2 tablespoons dark brown sugar, plus more, to taste
• 1 cup lowfat milk, divided
• 1/8 teaspoon ground cinnamon

Directions
In a medium saucepan, bring the water and salt to a boil. Stir in the oats and raisins, reduce the heat to low and simmer, stirring occasionally, uncovered, for 5 minutes.

In the meantime, place nuts, if using, in a dry skillet over a medium-high flame, and toast, stirring frequently, until golden and fragrant, about 5 minutes. Set aside.

When the oats are cooked remove pan from the flame and stir in the vanilla and nutmeg. Swirl in the brown sugar and place the oatmeal in serving bowls. Pour 1/4 cup of milk on top of each bowl, and top with toasted nuts and a sprinkle of cinnamon.

Note: For a quicker version using quick cooking or plain instant oatmeal: Cook the oatmeal according to the directions on the package. Stir raisins, brown sugar, and nutmeg into the cooked oatmeal. Top with milk, nuts (toasted or un-toasted) and cinnamon

Copyright Ellie Krieger, All rights reserved.

Strawberry & Mozzarella Salad

• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1 heart romaine lettuce, torn or cut into bite-sized pieces (3 cups lightly packed)
• 1 8-ounce container of strawberries, hulled and sliced
• 3 ounces part-skim mozzarella cheese, diced (about 3/4 cup)
• 1/4 cup fresh basil leaves, cut into ribbons

Directions

In a small bowl whisk together the oil, vinegar salt and pepper. Place the lettuce in a large bowl and toss with half the dressing. Place the lettuce onto 4 salad plates.

Toss the strawberries with the remaining dressing and place 1/4 of the berries on top of each mound of lettuce. Top each with cheese and sprinkle with the basil.

Nutrition Info

Calories 150; Total Fat 12 g; (Sat Fat 3.5 g, Mono Fat 5 g, Poly Fat 1 g) ; Protein 6 g; Carb 7 g; Fiber 2 g; Cholesterol 15 mg; Sodium 320 mg

Excellent source of: Vitamin A, Vitamin C

Good source of:Protein, Vitamin K, Calcium, Manganese

Copyright Ellie Krieger, All rights reserved