For the scrambled egg whites, don’t use butter, just about a teaspoon of extra virgin olive oil. Buy a container of the pre-washed baby spinach leaves, throw a handful in a skillet and saute them for just a couple of minutes until they wilt. Add beaten egg whites, scramble them all up together until cooked, season with a little fresh ground pepper and fresh ground nutmeg.

It’s really good, and very good for you, and it literally takes about 4 minutes to cook.

Sorry, I don’t know how to give you a link, but I copied and pasted, that’s the best I could do!

If you have time to throw something in a blender there are a ton of smoothie recipes you could make. Invest in a good travel cup with a straw or whatever so you can make your smoothie and go.

String cheese or other kinds of cheese. They make all kinds now that are already cut and easy to take with you. Bake muffins on the weekends (if you are willing to bake). Then you’ll have muffins for the week. Or do the same with healthy cookie recipes.There are also all kinds of recipes for cereal and granola bars. If you’re willing to put in a littl work on the weekend then you’ll have quick breakfasts for the entire week.

There are all kinds of things you can do. Just be imaginative and willing to think outside the box. And try really hard to avoid the prepackaged convenience foods because they are not healthy–even if many of them say they are. If they have a list of preservatives then they are NOT healthy.

~1 ½ cups high fiber cereal with 1 cup of 1% or 2% milk or soy milk of your choice add ¼ cups of blueberries or strawberries

~ 2 tbsp. of Acai berry juice (20 minutes before every meal ) with Sweet potato and grilled chicken breast

~ 1 cup of low-fat cottage cheese with a piece of whole grain toast ¼ spoon of cinnamon and ¼ spoon of splenda added

~ 1 cup low-fat yogurt with ½ cup of berries of your choice mixed in along with a piece of whole grain toast with peanut butter.

~ 1 grapefruit with 2 tsp. splenda and a slice of whole grain toast with 1 tbsp. peanut butter

~ 1 cup of steel-cut oatmeal with ¼ to ½ cup of frozen mixed berries and ½ cup of cottage cheese

~Scrambled eggs with very light cooking spray and any veggies of your choice and a slice of whole grain toast with 1 tbsp. of peanut butter

~ 1 Weight watchers bagel of choice with 2 wedges of laughing cow cheese or low fat cream cheese with sliced strawberries and 1 tsp. splenda

~ Oat bran bagel with cream cheese, 6 oz. of low fat yogurt and cantelope

~ 1 c. of high fiber cereal and 1 medium banana

~1 med. banana ¼ c. almond 1 c. yogurt (mix together

Mid morning/ afternoon snack

~ Imitation crab meat salad with your choice of toppings

~ 1 apple and three graham crackers

~ Peanut butter and low sugar jelly sandwich

~ 1 apple and three graham crackers

~ ½ cup of raw baby carrots, ½ c. of sliced and peeled cucumbers with light ranch dressing

~ 1 100 calorie pack of smart pop popcorn

~ 1 fresh and peeled pear cut in half with 2 tsp. of light mayo and ¼ c. of 2% shredded cheese to go on top

~ ½ c. hummus (homemade if possible) with 1 c. of fresh veggies

~ 1 serving of whey protein

~ 1 serving of casein powder

~ 1 South beach protein bar

~ 1 Fiber 1 bar

Lunch and or dinner

~ 2-3 slices of fresh low-sodium turkey breast, 1 c. of seedless red grapes, ¼ c. of walnuts or almonds, and a stick of 2% cheese of your choice

~ 1 Weight watchers bagel of choice with 2 wedges of laughing cow cheese or low fat cream cheese with sliced strawberries and 1 tsp. splenda

~ 1 c. whole grain pasta with small grilled chicken ****** tossed in a fresh basil extra virgin olive oil

~ grilled chicken breast, 1/2 c. of brown rice, ½ c. steamed broccoli

~Lean hamburger on a wheat bun with light condiments and all of the veggies you can handle on it

~ grilled chicken breast, 1/2 c. of brown rice, ½ c. steamed broccoli

~ 1 c. whole grain pasta with small grilled chicken ****** tossed in a fresh basil extra virgin olive oil

~ grilled salmon, ½ c. brown rice, and 1 c. steamed zucchini and squash

~ baked flounder, ½ cup of brown rice, and 1 c. of steamed veggies

~grilled lean steak with grilled portabello mushroom caps and a side romaine salad

~Lean hamburger on a wheat bun with light condiments and all of the veggies you can handle on it

~ 6 oz. of boiled shrimp, 1 c. whole grain pasta, ½ c. steamed broccoli and 5 sprays of smart balance butter

~Grilled chicken ****** romaine salad with your choice of good toppings (include some type of nut)

~ Imitation crab meat salad with your choice of toppings

Night time snack ( before bed, important to keep blood sugar levels even through the night)

~ 1 serving of whey protein

~ 1 serving of casein powder

~ 1 South beach protein bar

~ 1 Fiber 1 bar

~ 1 apple and three graham crackers with 1 tablespoon smart balance or all natural peanut butter

2 cups Original Bisquick® mix
1 cup milk
2 eggs

1. Heat griddle or skillet over medium-high heat or electric griddle to 375°F; grease with cooking spray, vegetable oil or shortening. (Surface is ready when a few drops of water sprinkled on it dance and disappear.)
2. Stir all ingredients until blended. Pour by slightly less than 1/4 cupfuls onto hot griddle.
3. Cook until edges are dry. Turn; cook until golden.

Note: If you like thin pancakes, use 1 1/2 cups milk

some great breakfasts I make for my 6 year old, quick and easy and delicious

yogurt with rasberries and grape nuts/granola

peanut butter banana sandwich

scrambled eggs, sausage and american cheese wrapped in a flour tortilla

egg whites and skim milk scrambled, over a piece of wheat toast

good luck ~