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Meal Prep Breakfast Egg Bake (Paleo, Vegetarian, Low Fat, Low Carb, Keto)

Breakfast is definitely the hardest meal to prep in advanced.

Why?

Because there aren’t many options! If you’re into cold oatmeal then sure, overnight oats is a good choice, but for us, these cold winter months call for a warming meal to kickstart each day. This egg bake is loaded with vegetables to keep you full and can be tailored to your tastebuds. We threw in whatever veggies were in the fridge, but you can take it a step further by adding sautéed onions, chicken, ground turkey, cheese, etc.

Meal Prep Breakfast Egg Bake (Paleo, Vegetarian, Low Fat, Low Carb, Keto)

Prep Time: 10 minutes

Cook Time: 35 minutes

Total Time: 45 minutes

Category: Breakfast

Yield: 6

Serving Size: 1 Slice

Calories per serving: 132

Fat per serving: 3

Carbs per serving: 8

Protein per serving: 16

Fiber per serving: 3

Sugar per serving: 4

Sodium per serving: 252

Meal Prep Breakfast Egg Bake (Paleo, Vegetarian, Low Fat, Low Carb, Keto)

Ingredients

  • Non stick coconut or avocado oil cooking spray
  • 2 cups egg whites
  • 3 large eggs
  • 1 bag Birds Eye Steamfresh Cauliflower, Broccoli, Carrot Mixture
  • 1 sliced zucchini
  • 1 cup dandelion or spinach leaves (Dandelion is a great source of prebiotic fiber to feed the probiotic bacteria in your gut, but it can be hard to find!)
  • Feel free to add in any other veggies (sautéed onions, bell peppers, potatoes) or protein sources (bacon, sausage, cheese)

Instructions

  1. Preheat oven to 375 F
  2. Coat a 9x12 casserole dish with cooking spray
  3. Cook Birds Eye Steamfresh veggies according to instructions on package
  4. Evenly place the steamed vegetables, sliced zucchini and dandelion (or spinach) leaves into the casserole dish
  5. In a large bowl, beat egg whites and eggs
  6. Pour egg mixture over the vegetables into the casserole dish
  7. Bake for 30-35 minutes or until center is set
  8. Cut into 6 slices
http://crunchandlunch.com/meal-prep-breakfast-egg-bake-paleo-vegetarian-low-fat-low-carb-keto/

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Could Your Breakfast be Sabotaging Your Energy Levels and Fat Loss?

If you find yourself sluggish and/or hungry soon after breakfast it may be time to change things up!

A bowl of oatmeal topped with coconut sugar and fresh fruit is definitely a delicious way to start the day, but it’s all carbohydrates. It’s good to have carbs in your morning meal but too much (even the good kind) may lead to weight gain and sluggish energy.

What Happens When we Eat Carbohydrates?

  • Carbohydrates raise blood sugar signaling the release of a hormone produced in the pancreas called insulin. When blood sugar elevates insulin works to regulate these levels by taking up the sugar from your bloodstream and bringing it to your cells to use for energy. Insulin works to eliminate or store fat.
  • Too much insulin causes your body to stop burning fat and start storing it.

What Causes High Insulin Levels and Sugar Crash and How it Leads to Weight Gain 

  1. Refined carbs- When we eat low fiber refined carbohydrates (cakes, cookies, white bread, pasta, etc.) blood sugars rapidly increase (sugar rush). Insulin levels rise and quickly swoops in to take the sugar from your bloodstream (sugar crash).

2. Not including protein and fat in your meal– A breakfast consisting of sliced banana on 100%             whole wheat toast with a drizzle of honey has nutritional value, but its still all carbs. Although                 these complex carbs contain fiber which helps slow that rise and fall in blood sugar and insulin,             incorporating a protein and fat in the meal slows it down further. Remake your breakfast by                   adding greek yogurt or hard boiled egg for protein and nuts or nut butter for fat.

Do you find yourself needing to eat several times a day because of poor energy or hunger? Or do you think you’re hungry but you’re actually just tired? When we eat a meal that is high in carbohydrates and low in protein and fat we risk taking a ride on the sugar rollercoaster. When blood sugars run high and then crash it leads us to reach for more food soon after the meal we just had. The unfortunate result of this scenario is we tend to choose foods with high sugar content for quick energy. When we do this, the cycle repeats.

On another note fiber keeps us full, and since refined carbs contain little to no fiber eating a bowl of lucky charms for breakfast will not fill you up and lead to eating more food.

Carbs Stimulate Hormones That May Lead to Overeating 

Eating lots of carbs in the morning causes an increase in the calming hormone, serotonin and a decrease in cortisol, the hormone that gets us up and moving. Starting your day with a carb filled meal may make you feel tired and reaching for more food for energy.

If you have a hard time getting going in the morning try swapping out your bagel and cream cheese for an omelet with veggies and a slice of ezekial bread.

Bottom Line:

  • Eating a breakfast high in carbs (especially refined) and not incorporating protein and fat can lead to a sugar crash and overeating soon after your meal to compensate for lack of energy.
  • To avoid this eat complex carbohydrates full of fiber like fruits, veggies and wholesome grains like brown rice,  quinoa, and Ezekiel bread (or another quality 100% whole wheat bread).
  • Incorporate proteins and fats into all your meals

Healthy Breakfast Ideas (1)

Healthy Habits Pt 1: Cleaning Up Breakfast

“I’m gonna lose weight!”

Easier said than done, right? Whether you’re new to adopting a healthy lifestyle or a veteran to all things nutrition and fitness, everyone can benefit from going back to basics and cleaning up some not so great habits.

The Internet is filled with an overload of tips and advice on achieving a healthy lifestyle. This abundance of information can get extremely overwhelming and sometimes just downright contradictory.

Don’t fret! I’m here to simplify things (*insert calm faced emoji here*). For the next few weeks we will go meal by meal to help you clean up your diet in a sustainable way. This week we will focus on healthifying Breakfast, next week we will focus on Lunch and the last week we will cover Dinner. I chose to split this segment into 3 parts to give you the opportunity to adjust to the change in diet. Taking a gradual approach will help you to adapt and not feel overwhelmed by a sudden shift in lifestyle.

Let’s start with Breakfast!

Most will argue that breakfast is the most important meal of the day, and I agree! You’ve been asleep for around 8 hours and are literally Breaking a Fast. Breakfast should be your largest meal of the day filled with protein, good fats and some complex carbs rather than simple carbs.

 

Complex carbs like sweet potatoes, sprouted wheat toast, and oatmeal are your friend! They provide a gradual increase in blood sugars and energy that will last hours. Simple carbs on the other hand like poptarts, white bread, and any other processed foods will cause a drastic increase in blood sugars followed by a crash. In other words, these refined carbs will put you on an immediate sugar high which will give you a lot of energy in a little bit of time.

Soon after eating these sugary foods your energy levels will plummet, causing you to eat more for another surge of energy (AKA you are likely to overeat which can lead to weight gain)

So lets get down to some yummy, healthy and filling breakfasts you can go to town on…

P.S: The measurements of food are just an estimate of how much I eat but we all have different               caloric needs so don’t feel forced to eat the same amount as me.

  1. 2 organic eggs cooked in olive oil, a slice of ezekial bread and grassfed butter
  2. 2 organic egg 1 egg white omelet filled with spinach, zucchini, onions and a slice of ezekial bread on the side with either a drizzle of olive oil or grassfed butter
  3. 2 organic egg 1 egg white omelet with spinach, zucchini, onions and sweet potato (notice I used sweet potato in place of the ezekial bread as my carbs
  4. ½ cup gluten free oatmeal with 2 tbsp. natural nut butter
  5. Ill find a good gluten free Paleo pancake or waffle recipe and top it with melted nut butter and 1-2 slices of regular or turkey bacon
  6. ¼ cup gluten free oatmeal with 1 tbsp. chopped nuts and 1 egg scramble with spinach
Bottom line:
  • Eat breakfast like a king making it the largest meal of the day.
  • Be sure to incorporate complex good carbs, protein, and fat.
  • Explore clean breakfast recipes that are low in sugar and have a good balance of the macronutrients (carbs, protein and fat)

Stay tuned for my take on Lunch this time next week*

pumpkin protein pancakes final

Pumpkin Pie Protein Pancakes

This is definitely me… but for the 3 months before and after Halloween

I get so excited for fall and Christmas time that I’m always little ahead of everyone else with the seasons. Okay, lets be honest, A LOT ahead. Around the end of July I’m on Pinterest searching unique Halloween costumes, Googling the best fall festivals on Long Island and even checking out local turkey trots to burn off Thanksgiving dinner!

While everyone is holding onto summer sipping their iced coffees and fruit smoothies I’m counting down the days until Starbucks brings back the Pumpkin Spice Latte (AKA: PSL). But eventually the leaves change color and autumn finally comes and goes and as everyone transitions into the Christmas season, I have been there since Halloween while still holding on to all things pumpkin spice.

There are 7 days until Christmas, the trees are bare and there’s snow on the ground but you better believe I made these pumpkin spice pancakes this morning!

 

Ingredients:

 

-1 scoop vanilla chai Fitmiss protein powder

– dash of cinnamon

– 1 tsp. baking powder

– 1 packet stevia

– ½ Tbsp. all purpose flour (I used GF)

– 2 Tbsp. pumpkin spice Chobani (any greek yogurt will do)

– 1 Tbsp. pumpkin puree

– 1 egg (or 3 Tbsp. eggbeaters)

– ½ Tbsp. semi sweet chocolate chips

– cooking spray

 

Directions:

  1. Whisk together dry ingredients
  2. Mix in wet ingredients
  3. Coat skillet with cooking spray and on medium-high heat pour in batter. (I made 3 mini pancakes cooking on one side for 3 minutes, flipping, and cooking the other side for about 1 minute).
  4. Top with Greek yogurt, nuts, more chocolate chips, pumpkin froyo, maple syrup, whipped cream, peanut butter, or whatever else your heart desires.

 

Nutritional Facts made with egg (just pancakes, no toppings):

Serving size: 1

Calories: 243

Fat: 9g

Carbs: 17g

Fiber: 2g

Protein: 25g

Sodium: 767mg

Sugar: 9g

Nutritional Facts made with eggbeaters (just pancakes, no toppings):

Serving size: 1

Calories: 195

Fat: 4g

Carbs: 17g

Fiber: 2g

Protein: 24g

Sodium: 788mg

Sugar: 10g