It’s here. The New Year, aka “Make me fit”. Most people are out there setting New Year’s resolutions and most are centered around making the body leaner, stronger, better and healthier. The problem is that a lot of people not only don’t know where to start, but they also don’t really know what’s truly a healthy breakfast or lunch recipe which is why I thought we should talk about these avocado egg whites.
I’ve always tried to take care of myself. I would go running, try to not eat too much too late at night, drink plenty of water and try to make healthy choices, but the older I got the more I realized that I didn’t really understand what was healthy and what wasn’t. For example, I’d make chicken and rice (white rice), serve it with a little sauce, maybe a side salad and feel pretty good about my decision. Or I’d have a healthier cereal for breakfast and a turkey sandwich (with mayo of course) for lunch and feel like I was making healthy decisions.
And to a point I was. I mean, there are waaaaaaay worse decisions I could have been making like, skipping breakfast (I’m lookin’ at you) eating pancakes every morning, or a grilled cheese or philly cheese steak for lunch, but in reality my choices weren’t ones that would help me to maintain my waistline and muscle. The little that I actually have that is. Yeah, turkey is a great protein, but I’d ruin it with my mayonnaise, cheese, and pretend wheat bread. And breakfast, well a healthier cereal really doesn’t give your body all of the nutrients it needs to maintain weight and muscle mass. So, I started looking into healthier options.
Egg whites (not that the yolk is bad) are a great way to get protein in a lean way for breakfast or lunch. I like to add heart healthy tomatoes and avocados. Did you know avocados are heart healthy, great for immune systems to fight off illnesses, bone health, muscle tone to help maintain and grow muscles, digestion and metabolism and even good for your skin and hair?! That’s pretty awesome. So I whip up my egg whites, add avocado, saute a little tomato and cook up my eggs. Then I serve it all alongside some citrus fruit for the vitamin c, or an apple for fiber and almonds because not only are they are great nutritional source but I love the crunchy along with the meal. So, if you’re looking to lean up with winter it’s time to try this simple, 5 minute meal.
Is Avocado Nutritious?
Avocados are a great source of vitamins C, E, K, and B-6.
One-third of a medium avocado has 80 calories and contributes nearly 20 vitamins and minerals, making it a great nutrient-dense food choice.
Are Egg Whites Better Than Whole Eggs?
An egg white contains fewer calories than a whole egg.
It is also lower in protein, cholesterol, fat, vitamins and minerals.
For a low-calorie breakfast, egg whites are high in protein but low in calories.
Avocado Egg Whites
- 1/3 cup grape tomatoes, sliced in half
- 3 Egg whites
- 1/4 Avocado, smashed
- pinch of salt and pepper
- olive oil
- In a small bowl, add the avocado, egg whites and salt and pepper.
- Whisk to combine and set aside.
- In a skillet over medium heat add a little drizzle of olive oil.
- Add the tomatoes and cook until tender, add a little more oil if needed so the eggs don't stick.
- Add the egg whites and cook, stirring occasionally until set, about 30 to 60 seconds.
- Remove to a plate and enjoy with a healthy side like fresh fruit and nuts, or a piece of seeded whole wheat bread.
You may add other veggies like mushrooms or even sauteed Brussel sprouts.
Amount Per Serving:Calories: 131 Saturated Fat: 0g Cholesterol: 0mg Sodium: 0mg Carbohydrates: 7.2g Fiber: 4.1g Sugar: 2.4g Protein: 10.2g