BREAKFAST RECIPES

Sausage Patties

 

Makes 4 protein servings

Ingredients:

1 pound ground turkey breast (extra lean, 99% fat free, very low sodium

4 teaspoons sugar-free pancake syrup

1/2 teaspoon dried sage

1/4 teaspoon cayenne pepper

1/4 teaspoon Ms. Dash (For Turkey)

1/8 teaspoon freshly ground black pepper

1/8 teaspoon ground ginger

Pam Cooking Spray

Instructions:

Heat oven to broil.

Combine turkey, syrup, sage, cayenne, Ms. Dash, pepper, and ginger in a mixing bowl and mix well. Divide into 4 (1/2-inch-thick) patties.

Spray Pam Cooking Spray (use sparingly) in a large nonstick skillet over medium-high heat; cook patties until well browned and cooked through, about 4 minutes per side. Remove from heat.

Enjoy

 

Egg Whites & Oatmeal

 

Ingredients:

8-10 EGG WHITES (MALES) 4-5 EGG WHITES (FEMALES)

1/2 TO 1 cup (MALES) dry weight OATMEAL 1/2 cup (FEMALES)

CINNAMON TO TASTE

SUGAR FREE MAPLE SYRUP

 

(WHEN YOU REACH YOUR WEIGHT LOSS GOAL, YOU MAY ADD)

1/2 to 1 CUP FRESH BLUERERRIES or STRAWBERRIES 

 

 

Directions:

Use a large pyrex cooking bowl

Add EGG WHITES and OATMEAL together and mix. 

(use EGG WHITES as water or add a little water)

Cook in microwave until EGG WHITES are done (usually 2 minutes)

Sprinkle CINNAMON on top

Add SUGAR FREE MAPLE SYRUP

 

 

Eggs and Hash Browns

 

Ingredients:

(1 to 2) 8 ounce POTATOES or (1 to 2) 6 ounce SWEET POTATOES (Males)

(1) 8 ounce POTATOE or (1) 6 ounce SWEET POTATOE (Females)

8-10 EGG WHITES (Males) 4-5 EGG WHITES (Females)

HUNTS SALT FREE KETCHUP

GROUND PEPPER to taste

ANY MRS DASH SALT FREE SEASONING to taste

PAM COOKING SPRAY

 

Directions:

Use a no stick frying pan. If frying pan is not non stick,

Spray PAM COOKING SPRAY ON TO FRYING PAN, use sparingly.

Grate POTATO in frying pan

Set stove top to medium heat

Add GROUND PEPPER and or MRS DASH SEASONING

Cook until crispy golden brown

Add EGG WHITES and cover frying pan

Cook until EGG WHITES are done