Kickstart Breakfast - Cheesy Egg Muffins and Toast.. Delish!

There's no doubt that egg whites are a super food when it comes to weight loss. Ask any bodybuilder trying to lean out to virtually no body fat before a show.. egg whites are a diet staple. They're basically a combo of protein and water, which means they fill you up and keep you full for hours for very few calories. Further, the high protein content keeps your metabolism nice and revved. FYI: Typically in an egg, the yolk has the fat (about 60 calories worth) and the whites have the protein (about 20 calories).

When trying to lose weight, protein is essential and I see so many clients who are eating few calories yet not losing weight and often it's because the ratio of protein is simply too low. Adding egg whites to the diet is often a simple fix that can really help. But.. who wants to constantly be cooking omelets or harboiling eggs.. no one.. too much effort. So here's a simple solution. Make Egg Muffins in the microwave.

 * This muffin tray is awesome. I bought it fom Loblaws.. silicone.. so it's floppy and goes in microwave and then I just throw it in the dishwasher to clean.

* Spray muffin pan with Pam cooking spray. Pour 1/3 cup liquid egg whites into each. Add 1 tbsp shredded Part Skim mozza/cheddar cheese into each. Add salt, pepper, spices to taste.

* Put in microwave for 5 minutes. Done!

Here's how cheesy egg white muffins come out. Delicious! I put two of these on a bed of spinach and voila.. a high protein, low calorie snack. I keep them in the fridge and grab one on the go. They're great to pack for work.

Kickstart Breakfast Idea (280 calories; approximately 40% protein, 30% fat, and 30% carbs):

Have 2 of these cheesy egg white muffins with 2 slices of low calorie Weight Watchers Wheat bread (or any thin sliced lower calorie bread) toasted and topped with 2 tsp of any lower calorie butter or non hydrogenated margarine (some of my faves are light Becel or PC Celeb or Gay Lea Light Spreadables). Enjoy with a tbsp of ketchup.

This is a great and easy breakfast or lunch on the go that will keep you full and satisfied and it's cheap and easy so no excuses!!

Ingredients Recap:

- Liquid Egg Whites
- Park Skim shredded cheese
- Cooking spray
- salt, pepper
- Ketchup
- Thin sliced bread like Weight Watchers
- Reduced calorie margerine or butter