• Ariel Esperancilla, SPT

FIT Meals - 3 Ways to Make an Egg Sandwich

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:

  1. Finely chop spinach and mushroom.

  2. Preheat frying pan to medium-high heat.

  3. For each serving, mix 1 egg with ⅓ of the available spinach/mushroom combination.

  4. Spray pan with Olive Oil.

  5. Pour egg/vegetable mixture into pan. Add salt and pepper to taste.

  6. Flip when golden on one side.

  7. Toast slice of bread.

  8. Cut toast diagonally and spread 1 tbs of cream cheese between the two halves.

  9. 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:

  1. Finely chop spinach.

  2. Preheat frying pan to medium-high heat.

  3. For each serving, mix 1 egg with ⅓ of the available spinach and ½ oz. of cheese.

  4. Spray pan with Olive Oil.

  5. Pour egg/vegetable mixture into pan. Add salt and pepper to taste.

  6. Flip when golden on one side.

  7. Toast slice of bread.

  8. Cut toast diagonally and spread 1 tbs of cream cheese between the two halves.

  9. 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:

  1. Finely chop broccoli.

  2. Preheat frying pan to medium-high heat.

  3. For each serving, mix 1 egg with ⅓ of the available broccoli and ½ oz. of cheese.

  4. Spray pan with Olive Oil.

  5. Pour egg/vegetable mixture into pan. Add salt and pepper to taste.

  6. Flip when golden on one side.

  7. Toast slice of bread.

  8. Cut toast diagonally and spread 1 tbs of cream cheese between the two halves.

  9. 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:


Option 1: Spinach and Mushroom



















Option 2: Spinach and Cheese



















Option 3: Broccoli and Cheese





















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