One of the number one questions I get asked working as a nutrition coach is: “How can I cut down on my food preparation time?” Let’s face it, eating clean, and doing so every 3 hours isn’t always easy or convenient, especially when it comes to cooking, which is why preparation is key. My answer to my clients and friends is, “always be ready, and prepare multiple meals/portions at once.” If done properly, you should be able to cook two times per week, say, Sundays and Wednesdays, to get you through your busy week. If you’re grilling chicken or fish, why not grill up 6 extra portions to be cut up and used throughout the week? If you’re roasting vegetables, triple the amount and eat your broccoli or asparagus chilled for lunch. This breakfast on-the-go “muffin” I created can be eaten any time of day, and what I love is its portability. I can even pack two in my son’s lunch at his “nut-free zone” school for a healthy lunch alternative since my easy PB&J days are a thing of the past.
7- egg whites
1/2 cup low-fat cheese, any kind
1/4 cup salsa
1 cup fresh spinach
4 ounces low-sodium turkey
Yields: 10 muffins
Serving Size: 1 muffin
Calories: 80, Protein: 10, Carbs: 1, Fat: 3
Preheat over to 350. Whisk together the eggs and egg whites. Stir in remaining ingredients. Spray Pam into 10 muffin tins and portion out the eggs mixture between them, filling no more than 3/4 full because they tend to puff up when they cook. Bake for 25 minutes or until set.
Pop out and enjoy, or pack two for lunch. Use hot sauce freely. No fork required. Serve with a small apple and it’s a complete meal.