EGG WHITE BITES

6 SERVINGS (2 muffins) | 25 MINUTES

MACROS

carbs - 5g | fiber - 1g | fat - 0g | protein - 9g

INGREDIENTS

16-ounce container egg whites

2 bell peppers, chopped

1 cup spinach, chopped

Salt and pepper (to taste)

INSTRUCTIONS

PREHEAT oven to 350°F.

GREASE muffin pan with nonstick cooking spray.

WHISK egg whites, peppers, spinach, and salt and pepper in large bowl. 

POUR mixture into muffin pan.

BAKE for 15–17 minutes or until the eggs are set.

ENJOY!

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CHICKPEA SCRAMBLE BREAKFAST BOWL

2 SERVINGS | 10 MINUTES

MACROS

carbs - 62g | fiber - 25g | fat - 23g | protein - 21g

INGREDIENTS

Scramble:

1 (15-ounce) can chickpeas, some liquid reserved

½ teaspoon turmeric

½ teaspoon salt

½ teaspoon pepper

¼ cup diced white onion 

2 cloves garlic, minced

drizzle of extra virgin olive oil

Bowl:

Mixed greens

Handful of parsley, minced

Handful of cilantro, minced

Avocado

INSTRUCTIONS

Chickpea Scramble:

POUR chickpeas into a bowl with a little bit of the water from the can. Mash chickpeas slightly with a fork, leaving some whole. Mix in turmeric, salt, and pepper until evenly combined.  

MINCE the garlic and dice the onion. 

HEAT a pan over medium heat with a drizzle of olive oil. Sauté the onions until they are soft, then add the garlic and continue sautéing until garlic is fragrant—about a minute or so. Be careful not to let the garlic brown!

ADD mashed chickpeas when onions and garlic are done and sauté for about five more minutes.  

Breakfast Bowls:

ASSEMBLE the breakfast bowls: add some mixed greens to the bowls and top with the chickpea scramble. 

SPRINKLE with minced cilantro and parsley. 

SERVE with avocado slices.  

ENJOY!

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EGGS OVER EASY WITH SPINACH AND CHOPPED VEGETABLES

1 SERVING | 5 MINUTES

MACROS

carbs - 17g | fiber - 11g | fat - 42g | protein - 17g

INGREDIENTS

2 large eggs

2 tablespoons chopped onion

¼ jalapeño pepper, finely chopped (optional)

1 cup chopped spinach

1 tablespoon chopped green or black olives

2 teaspoons extra virgin olive oil

Salt, pepper, red pepper flakes and/or other seasonings of choice

Toppings (optional, not included in macros):

Avocado slices or salsa (for topping)

Chopped mushrooms 

Minced garlic

Chopped bell peppers

Sliced green onions

Chopped chives or parsley 

INSTRUCTIONS

HEAT olive oil in a skillet over medium heat. Add veggies to skillet and cook for 3 minutes, or until veggies are soft and onions are fragrant. Create two holes in the center of the veggies and crack an egg into each hole. 

COVER with a lid or baking sheet and let sit for 4–5 minutes, or until egg whites are cooked through. 

SPRINKLE seasonings evenly over top. 

TOP with avocado slices or salsa (both optional) and serve warm. 

ENJOY!

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HARD BOILED EGGS WITH ARUGULA AND SAUSAGE

1 SERVING | 5 MINUTES (WITH PRE-COOKED EGGS)

MACROS

carbs - 7g | fiber - 1g | fat - 22g | protein - 28g

INGREDIENTS

3 hard boiled eggs, rough chopped

2 cups arugula 

3 links chicken or regular sausage 

Salt and pepper (to taste)

INSTRUCTIONS

COOK sausages according to package directions. 

PLACE into bowl with chopped eggs and arugula.

MIX and add salt and pepper to taste. 

ENJOY!

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