Tag Archives: protein

Egg White Omelet with Spinach, Onion, Tomatoes

Lots of protein, vitamins, antioxidants and less than 150 calories.

(serves 1) 


  • Nonstick pan spray
  • 4 egg whites, beaten with a fork
  • 1 cup fresh spinach leaves, rinsed and patted dry
  • 2 teaspoon minced onion
  • 2 fresh mushrooms, diced
  • 2 tablespoon diced fresh red tomato
  • 1 teaspoon olive oil
  • 1 teaspoon fresh chopped herbs or 1/4 teaspoon dried herbs of choice


Spray the omelet pan with nonstick pan spray. Heat the pan over medium high heat. Add the spinach leaves, onion, mushrooms and tomato, and saute until vegetables soften, about 2 minutes. Remove the vegetables from to pan to a small plate and set aside.

Wipe out the omelet pan with paper towel, return to the heat, and add the olive oil, swirling to coat the pan with the oil. Pour in the egg whites, and lift the edges of the omelet as they set, allowing the uncooked egg to run underneath. When omelet is just set, flip it over to briefly cook the other side. Top with the sauteed vegetables and herbs and fold in half to serve.

Nutritional Analysis Per Serving:

  • Calories: 135
  • Protein: 17 grams
  • Fat: 5 grams
  • Carbohydrate: 7 gramseggwhite-omelet

Sooo what did You have For Breakfast?

I don’t want to sound like your mom, but  yes, it is the most important meal of your day.  They call it breakfast for a reason, it is the first food, you have after your fast, your sleep.  Thus break fast.

Do you eat a healthy balanced diet?

If not, start to slowly eliminate unhealthy foods, such as refined processed foods that are high in fat and sugar and replace them with healthy foods such as raw fruits and vegetables, whole grains and lean protein sources.  Experts recommend that 50% of your daily protein should be soy.  Your body uses soy more efficiently than meat.

Waay too many busy people hurry into a fast food place like McDonalds, Wendy’s or Burger King or they hurry in to grab a coffee at Starbucks or Coffee Etc., problem here is those muffins look so good that they grab one to go with the Cafe Mocha or low fat Frappachino and have added fat and calories.  Fast food is mostly fat food and they are probably consuming 2/3 or more of their total volume of food for the day.  Why you think so many people are a part of the obesity “epidemic” in the U. S.?