veggies (bell peppers, onion, tomato, spinach, garlic, broccoli, your favorites)
2 egg whites, 1 whole egg (buy the omega 3 eggs, only a little more and way better for you)
kraft FF shredded cheese (only FF cheese i can find anywhere)
tomato or spaghetti sauce
previously cooked chicken (or beef, turkey, your choice)
spices (turmeric, cinnamon, red pepper, oregano)
flaxseed
if you are like me, you don't have a bunch of time in the morning to fix a complicated breakfast. that's why i take care of most of the prep in advance.
will chop up a couple bell peppers (mix up the colors, as you should with all your vegatables and fruits), an onion (i pick a different type every time), a few tomatoes, broccoli, a bunch of spinach, some garlic and put it all in a big tupperware container. will last me 5-7 days. don't make TOO much or it will go bad before you can use it. all of these veggies are really good for you, but feel free to substitute. i grill up 3-4 chicken tenderloins at a time when i'm cooking dinner and put them in a container.
in the morning, throw it all together and let it cook. some of you might wonder about the tomato sauce. it's really good for you (read about it in several books, including RealAge Makeover) and it tastes good too. the spices kick it up a notch (read about why they are good for you under my Do you want to spice it up a bit? tip). i throw in a tablespoon of ground flaxseed, but you might want to start off with less and build up (REALLY good for you). some of you may wish to add an extra egg white or too (i weigh 160), but make sure you use at least one yolk for the fats and satiety levels.
add a piece of whole wheat bread/toast, which i put some virgin olive oil on and eat while i'm cooking, and some fruit and milk, and there's a really healthy breakfast that doesn't take a whole lot of time. it's the biggest meal of the day (or it should be) and will get you going! add this to Don's twice a day smoothie and you've got half of your six meals taken care of.
give it a shot!