Three Eggs with Veggies Breakfast

I’m starting to count macros this week. I haven’t tried this before, but I have less than 10 pounds to lose and really want to gain some muscle, especially in my arms and back. Someday I want to be able to do pull ups…

This recipe has good protein but also about 28% of my daily fat allowance. If you need less fat, substitute in some egg whites for one or two of the eggs.

Mix up the vegetables in this recipe based on what you like, what’s in season and what you have leftover from dinner.

Ingredients:

  • Avocado Oil Spray (or other non-stick, no calorie spray)
  • 3 Eggs beaten
  • 1 t. Mrs. Dash or other spices you like
  • 1 C. Mushrooms chopped
  • 2 T. Red Onions diced
  • 1 C. Power Greens
  • 6 Broccolini tops leftover from dinner

Steps:

Chop and dice all the vegetables into smallish pieces. Place a small skillet on medium heat and add a shot of non-stick cooking spray. Add the veggies that take longer to cook (mushrooms, onions, garlic, peppers, carrots etc.). Saute and stir/flip until desired doneness. For mushrooms I like to wait until some of the juice comes out and edges get a little brown. For onions, cook until they get kind of translucent but not too brown. Add the quick cooking veggies like leftovers from dinner that were already cooked, Power Greens or Spinach just until wilted. Stir the eggs quickly with the spices and add to the skillet. If you know how to lift the edges and flip to make an omelette, do that. Otherwise just stir and scramble until no raw egg remains.

I like to serve with a piece of fruit like an orange, two kiwi or a glass of pomegranate juice.

Nutrition Facts:

  • Calories: 240
  • Protein: 21.5
  • Fat: 15
  • Carbs: 5.4
  • Fiber: 1.8

My Favorite Quick Oatmeal

Ingredients:

  • ⅓ Cup Quick Cooking Rolled Oats
  • ⅔ Cup Water
  • 2 t. Almond Butter
  • 2 T. 50% Less Sugar Craisins
  • Pinch of Salt
I love the baby measuring cup I found at Target to measure 2 tablespoons….

Steps:

Place oatmeal in bowl. Add water. Microwave for 1 Min and 30 sec. Add Almond Butter, Craisins and a pinch of salt. Allow to sit for 30 seconds or so until almond butter starts to melt, stir and enjoy.

Jar Version to Make Ahead:

I like to make this version when I have to go into the office. Some coworkers will look at you like you are crazy and some will think you are brilliant and ask you for the recipe.

Add all ingredients except for water to a jar with a lid. Place in refrigerator until ready to eat. Use the hot water spigot from the coffee machine, water cooler, or microwave regular water in a cup for 1 minute 30 seconds until very hot. Add hot water to jar. Allow to sit for a few minutes until water absorbs into the oats. Stir and enjoy.

Nutrition Facts:

  • Calories: 221
  • Protein: 6.6
  • Fat: 7.3
  • Carbs: 34
  • Fiber: 9.5

Easy Ravioli Lasagna

I got the idea for this recipe from a pre-made dinner that is sometimes available for purchase at Costco. The problem with the store version is that it can feed 10 people and has too much cheese to be reasonable in calories.

I’m not counting calories today. Sundays are my rest days and also the days I eat what sounds good. Something with cheese is almost always on the list. I’m planning on starting a new workout routine and seeing if I can count macros starting tomorrow. So tonight we’re having something covered in gooey mozzarella.

I’ll be serving this casserole with a side of roasted broccolini and some pull apart white dinner rolls. I’ll throw those both on a sheet pan in the oven for the last 10 minutes or so and have dinner on the table in no time.

Ingredients:

  • 2 9 oz. packages of any flavor fresh ravioli from the deli (or you can also use part of a bag of frozen ones)
  • 1 jar of your favorite pasta sauce
  • 4 T. Shredded Parmesan Cheese
  • One 6 oz. package of fresh snack size mozzarella (or use ~1.5 C regular shredded mozzarella)

Steps:

Preheat the oven to 375. Cut the mozzarella bits in half or quarters. Using an 8 or 9” square baking pan, spread a big spoonful of sauce on the bottom of the pan. Add half of the ravioli trying not to overlap the pieces too much. Add half of the parmesan cheese and half of the mozzarella bits. Spread a few more spoonfuls of sauce on that layer. I try to mostly get the edges of the raviolis so they won’t be too crispy after baking. Repeat the layers, ending with sauce again, but leave some of the mozzarella bits uncovered so they can get melty and brown on top. Cover with foil and bake in 375 degree oven until bubbly hot, about 55 minutes. Remove the foil for the last 5-10 minutes. A thermometer in the center of the dish should read at least 165. Allow to cool at least 5 minutes before serving.

Easy Ravioli Lasagna, broccolini with garlic and dinner rolls

Nutrition Facts:

These numbers are for 1 out of 6 servings, based on using 2 packages of Sprouts Grilled Chicken and Prosciutto Ravioli, ⅘ of a jar of Classico Fire Roasted Tomato and Garlic Sauce, 6 oz. BelGioioso Mozzarella Snacking Cheese and Private Selection Shredded Parmesan.

  • Calories: 350
  • Protein: 19.3
  • Fat: 13.4
  • Carbs: 32.6
  • Fiber: 3.3
  • Sodium: 745

Easy Chicken Broccoli Soup

This is a super easy and versatile recipe that is one of my go-to’s when I’m counting calories. It’s easy to make, fills you up (see if you can even eat the whole bowl), and makes you warm from the inside. It’s as easy as making a bowl of ramen noodles, but with actual nutritional value…

I make this for lunch when I’m tired of salad with chicken. I make it for dinner when the kids are eating MacD’s or mac and cheese or something else that won’t fit into my day. I eat it when I’m saving calories for something special like dinner out with my husband.

This recipe is super budget friendly if you can buy the chicken from Costco or use leftovers from another meal, but you can change the ingredients to whatever you have on hand and make more expensive versions if you’re not counting cash along with your calories.

This recipe has a lot of sodium from the bouillon and canned chicken. If you are watching sodium, be sure to use a low sodium broth and leftover baked chicken from home.

Easy Chicken Broccoli Soup

Basic Recipe

  • 1 Chicken Bouillon Cube or other broth
  • 2 Cups Fresh or Frozen Broccoli
  • 1/2 of a 12 oz. can of Kirkland Chicken Breast drained or any 4-6 oz. leftover chicken (baked, rotisserie, etc)
  • Spices or Hot Sauce to taste (I like garlic, pepper, dry mustard and poultry seasoning)

Steps:

Add 2 cups of water and bouillon cube or broth and water to make 2 cups liquid to a small saucepan. Heat on high until boiling and bouillon dissolves completely. Add chicken and broccoli and continue cooking until broccoli is hot but still fairly crisp (about 3 minutes from frozen). Add spices to taste. Pour into a really big bowl and allow to cool a bit before taking a bite.

Add-in option ideas:

If you’re not on a super tight budget or have other things to use up in the kitchen you can try some other options. These are just ideas, use whatever you like:

  • Use any frozen vegetables like mixed veggies, cauliflower, asparagus or Brussels sprouts
  • Use any broth like vegetable broth, beef broth or bone broth (I’ve even used the sauce packet from a package of ramen in a pinch…)
  • Add a handful of fresh spinach or power greens right at the end
  • Add fresh minced or canned garlic or some green onions
  • Add diced fresh or canned mushrooms
  • Only if you want to add more calories/carbs: Add leftover cooked quinoa, brown rice or farro

Recipe nutrition facts for Basic Recipe:

  • Calories: 172
  • Protein: 25.3
  • Fat: 2.95
  • Carbs: 13.08
  • Fiber: 4.7
  • Sodium: 1267.5 <–That’s almost a whole days worth!!
Basic Chicken Broccoli Soup with a handful of spinach. Yum!