Breakfast Sammie - only 190 calories!

Despite what you may have heard... proteins, carbohydrates and fats are important in your diet. To be deficient in one can lead to various health issues making your body unable to function at the appropriate levels. This is especially true during "training" also known as weight loss, fat loss and muscle building. As I've been researching and studying and re-evaluating my own diet I have been rethinking a lot of my meal options.

Some people believe it's simply calories in, calories out... and while most of that holds true to lose fat, you still need an appropriate level of vitamins, minerals, fats, proteins, carbs and water.

If you fill up on junk food, even though you are staying within your calorie range, you are not treating your body to the nutrients it needs to build a better, stronger, faster, healthier you.

Off the soap box (for now...)

One of my favorite breakfast foods is the breakfast sandwich. Now when I was a teenager, I could safely say it was (and I'm only a little ashamed to admit this...) McDonald's Sausage and Egg Biscuit. (**Disclaimer, if you'd rather stay in the dark about the nutritional information regarding this tasty yet deadly sandwich stop reading here**)

McDonald's Sausage Egg Biscuit:

510 calories

33g fat

14g saturated fat (the bad kind!)

250g cholesterol (which is 83% of your total daily value)

1170mg sodium

18g protein

36g carbs

You can find all of McDonald's Nutritional Data here

Fit Foodie's Bacon & Egg on an Everything Bagel:

190 calories

5g fat

1g saturated fat

15g cholesterol

515mg sodium

16g protein

25g carbs

This sandwich will take you less time to make, than to drive to McDonald's and wait in the drive-thru.Plus, it's cheaper to make at home, you can sit at home enjoying your meal instead of eating on the run and you will feel much better about eating it!

In our fast paced world, we don't take enough time to actually taste the foods we eat, which often leads to overeating. I know this sounds like a no-brainer, but chew your food people! Chew it well! Not only will you feel fuller, but you will help aid in the digestion process which in turn makes it easier on your stomach. It takes about 20 minutes for your brain to register the amount of food you've eaten. So if you think you are still hungry, sit with it awhile and re-evaluate later.

Bacon & Egg on Everything Bagel:

1 - Thomas or Lender's Everything Bagel Thin

1/4 cup egg substitute (I prefer the taste of the regular substitute to the 100% egg whites)

2 slices of Oscar Meyer center cut bacon (veggie or turkey bacon works too!)

That's it people! Toast your bagel while your bacon cooks (stove-top or microwave - your preference), if you do use a skillet, wipe out most of the excess grease but leave a little in for flavor! Center cut bacon is the best cut of bacon, so it already has a lower amount of fat - therefore not as much grease. I lay my cooked bacon on a paper towel for a few minutes. Then assemble! 

Should take you less than 10 minutes - more like 5! And you'll feel better about your breakfast choices. So simple!!