Fit Meal By: Annie Goldman, SPT
Video By: Katie Shelnitz, SPT
Servings Prepared:3
Option 1: Spinach and Mushroom Egg Sandwich
Ingredients:
½ C. Spinach
¼ C. Mushrooms
3 Eggs
3 Slices of Whole Wheat Bread
3 tbs of 1/3 Fat Cream Cheese
Salt & Pepper
Directions:
Finely chop spinach and mushroom.
Preheat frying pan to medium-high heat.
For each serving, mix 1 egg with ⅓ of the available spinach/mushroom combination.
Spray pan with Olive Oil.
Pour egg/vegetable mixture into pan. Add salt and pepper to taste.
Flip when golden on one side.
Toast slice of bread.
Cut toast diagonally and spread 1 tbs of cream cheese between the two halves.
Place cooked egg on toast, and enjoy your FIT meal!
Nutritional Facts:
Calories per meal: 151
Protein: 5.6 g
Carbohydrates: 23.8 g
Fiber: 2.4 g
Sugar: 3.2 g
Fat: 4 g
Cholesterol: 10 mg
Sodium: 496.5 mg
Potassium: 28 mg
Option 2: Spinach and Cheese Egg Sandwich
Ingredients:
½ C. Spinach
1 ½ oz. Shredded Cheese
3 Eggs
3 Slices of Whole Wheat Bread
3 tbs of 1/3 Fat Cream Cheese
Salt & Pepper
Directions:
Finely chop spinach.
Preheat frying pan to medium-high heat.
For each serving, mix 1 egg with ⅓ of the available spinach and ½ oz. of cheese.
Spray pan with Olive Oil.
Pour egg/vegetable mixture into pan. Add salt and pepper to taste.
Flip when golden on one side.
Toast slice of bread.
Cut toast diagonally and spread 1 tbs of cream cheese between the two halves.
Place cooked egg on toast, and enjoy your FIT meal!
FIT Tip: Slice veggies ahead of time and keep in a Tupperware in the fridge for a quicker prep time when you're cooking!
Nutritional Facts:
Calories per meal: 155
Protein: 5.7 g
Carbohydrates: 23.3 g
Fiber: 2.1 g
Sugar: 3 g
Fat: 4.8 g
Cholesterol: 12.5 mg
Sodium: 509.8 mg
Potassium: 28 mg
Option 3: Broccoli and Cheese Egg Sandwich
Ingredients:
½ C. Broccoli
1 ½ oz. Shredded Cheese
3 Eggs
3 Slices of Whole Wheat Bread
3 tbs of 1/3 Fat Cream Cheese
Salt & Pepper
Directions:
Finely chop broccoli.
Preheat frying pan to medium-high heat.
For each serving, mix 1 egg with ⅓ of the available broccoli and ½ oz. of cheese.
Spray pan with Olive Oil.
Pour egg/vegetable mixture into pan. Add salt and pepper to taste.
Toast slice of bread.
Cut toast diagonally and spread 1 tbs of cream cheese between the two halves.
Place cooked egg on toast, and enjoy your FIT meal!
Nutritional Facts:
Calories per meal: 159
Protein: 6 g
Carbohydrates: 24.1 g
Fiber: 2.4 g
Sugar: 3.3 g
Fat: 4.8 g
Cholesterol: 12.5 mg
Sodium: 509.8 mg
Potassium: 4 mg
Printable Instructions:
