Single Milk Single Sugar (Medium) – 50 calories
Breakfast Sandwich – English Muffin, Egg, Cheese 20% fat, – 280 calories
This is how I evaluate my food choices. The average person burns 410 calories per hour on an elliptical. So this light quickie will take me 48 minutes to burn. Boy that’s a lot of work.
A 5 minute alternative from the microwave for a 20 minute workout… Egg in a Mug
Egg in a Mug .5% fat, 5% carbs – 174 calories
One sugar one milk coffee – 50 calories or 25 calories with sweeter
Ingredients: ( I use the creamed cheese or old cheddar cheese but not both because I do not have time)
1/2 cup egg whites
One wedge The Laughing Cow Light cheese or 1 T of light cream cheese,cut into pieces
1 1/2 oz. (about 3 slices) extra-lean ham, chopped
One-half slice whole wheat bread – gluten free is best but not required
1 tbsp. chopped/shredded light cheddar cheese
Toast bread and cut into cubes. Spray a large microwave-safe mug lightly with nonstick spray. Add bread cubes, egg substitute, cheese wedge pieces, and ham, and stir. Microwave for about a minute. Stir gently, and then top with shredded cheese. Microwave for another 30 – 45 seconds, until scramble is just set. Stir and enjoy!