Crustless Quiche (makes 6 servings)
- 5 eggs
- 1/3 cup of milk (unsweetened almond, cow’s milk, rice milk)
- Salt, pepper, dill, turmeric, cumin, thyme
- 1 cup veggies (bell peppers, broccoli, fennel – whatever you like)
- 1/2 cup low-fat cheese (optional) Feta is nice, but goat cheese is perfect
Preheat the oven to 375 degrees.Thinly oil a round baking pan or glass dish.
Beat the eggs with the milk, add the spices and herbs, and add the cheese. Spread the veggies evenly in the baking dish and pour the egg mixture over the veggies. Cook your quiche for about 35 minutes (until golden brown).
Nutrition info for 1/6th of the quiche
High-Protein Parfait (1 serving)
- 1 cup Greek yogurt, low-fat, plain (click here for Chobani coupons)
- 1/3 cup of berries (blueberries, raspberries, blackberries – any you like
- 1/2 cup of Quaker’s slow-cooked oats (already cooked)
In a wide-mouth glass layer the yogurt with blueberries and top it with oatmeal, then repeat until you filled the glass. Top with roasted nuts or toasted oats or your favorite sprinkle of granola.
This parfait is slightly higher in carbs, so it’s perfect for post-workout breakfast when you want to refuel your lost glycogen stores.
Fruity Cottage Cheese
- 1 cup Cottage Cheese, plain, low-fat
- 5 large frozen strawberries (or any other berries you like)
- Stevia (optional)
Egg Avocado Flatbread
- 1 low-carb, high-fiber wrap
- 1 avocado
- 1 egg, 3 egg whites
- salt, pepper to taste
Place the wrap flat in the oven to toast until slightly brown. Cook the eggs as you like: Sunny-side up, scrambled, omelet-style. Then spread the meat of an avocado over the wrap and top it off with the cooked egg. Season to taste. Cut into slices and enjoy. To cut down on the fat, use less avocado. This one’s definitely a bit higher in fat, so don’t consume before you exercise or the fat intake will weigh you down. However, it’s good fat and it will keep you full for hours.
Carbs: 4g (depends on the type of wrap you use)