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COTTAGE SCRAMBLED EGGS - 1-2 Servings

3 egg whites, 1 yolk, 30ml non fat milk, 1/4 cup water, Pinch of pepper, 1/2 cup low fat cottage cheese, Olive oil, 1 tomato sliced (5.8 g)

Beat eggs with added non fat milk, water, and pepper. Fold in low fat cottage cheese. Heat olive oil or similar in skillet & cook egg mixture in skillet. Serve with tomato.

Carb Count: Recipe Total 14.2 g, Per Serving: 3.7 g, Protein Count: 20g per serving, Fat Count: 4g

LOW CARB/HIGH PROTEIN PANCAKES - 1-2 Servings

3 egg whites, 1, yolk, 1 scoop of protein powder, 50ml non fat milk, 1 tablespoon of water, 1/4 teaspoon of baking powder,

Blend all ingredients until smooth. Cook on medium-low heat, turn carefully when edges are set and bubbly throughout. Serve with fruit or low fat syrup.

Carb Count: Recipe Total 3.7 g, Per Serving: 1.8 g, Protein Count: 22g per serving, Fat Count: 4g

HAM AND CHEESE OMELET - 1 Serving

4 egg whites, 1 yolk, 30ml non fat milk, Pinch of pepper, Grated cheese, diced ham, Olive oil

Spray skillet/non stick pan with cooking spray or olive oil. Beat eggs whites and ingredients and pour mixture into pan. Cook on medium heat, turning omelet to ensure each side is cooked. Cottage cheese can also be added for extra protein or egg protein mix.

Carb Count: Per Serving: 3.7 g, Protein Count: 12g per serving, Fat Count: 6g

WHOLEWHEAT CEREAL WITH PROTEIN SHAKE - 1 Serving

Regualr bowl of Shredded Wheat, Total or Similar with non fat milk, raisins or fruit may be added. 1 scoop of Whey Protein powder in water and a cup of tea or coffee

This is such a great breakfast to start the day with.

Carb Count: Per Serving: 25 g, Protein Count: 20g per serving, Fat Count: 4g

OVEN OMELET - 1 Serving

4 egg whites, 1 yolk, 1/8 cup water, pepper, 1/2 cup shredded cheese, 3 slices bacon or sliced ham, cooked & crumbled

Combine eggs, water, pepper. Beat well. Pour egg mixture in lightly greased pan. Bake at 400 degrees F for 5 minutes. Add cheese & bacon/ham and bake for 5 more minutes.

Carb Count: Per Serving 0 g, Protein Count: 13g, Fat Intake: 7g