Lisa Lillien - Hungry Girl - Recipes and Survival Strategies for Guilt-Free Eating in the Real World

ВЅ cup fat-free liquid egg substitute
1 slice fat-free American cheese

Pour egg substitute into a pan spritzed with nonstick spray and scramble over medium heat until fluffy and solid.

Heat tortilla in the microwave until slightly warm. Place cheese in the center of the tortilla. Top with eggs and bacon.

Build your burrito by first folding in the sides and then rolling the tortilla up from the bottom. Heat in the microwave (seam-side down) for an additional 15 to 20 seconds.

MAKES 1 SERVING

super-duper veggie scramble
PER SERVING (entire recipe): 183 calories, 3g fat, 614mg sodium, 17g carbs, 5g fiber, 5g sugars, 22g protein

Ingredients
1 veggie burger patty, thawed if previously frozen
ВЅ cup fat-free liquid egg substitute
Вј cup chopped tomatoes
Вј cup chopped mushrooms
2 tablespoons chopped onions

MAKES 1 SERVING

CHEW ON THIS:

An average bacon, egg, and cheese breakfast sandwich contains about 500 calories and 25 fat grams! You can eat 2 POUNDS of scrambled Egg Beaters and still not reach that calorie (or fat) count.

smokin' salmon

cream cheese roll-up
PER SERVING (entire recipe): 239 calories, 5.5g fat, 1,475mg sodium, 28g carbs, 9.5g fiber, 3g sugars, 24g protein

2 tablespoons fat-free cream cheese
2 tablespoons chopped red onions
2 slices tomato, halved

MAKES 1 SERVING

BITE IT!
FIGHT IT!

Cup of Oatmeal—120 calories, 2.5g fat
Side of Fruit
—
80 calories, 0.5g fat
2 Egg Whites
—
35 calories, 0g fat
1 Pancake
—
120 calories, 3g fat

Cup of Granola
—
400 calories, 10g fat
Side of Hash Browns
—
200 calories, 15g fat
2 Eggs
—
150 calories, 10g fat
Slice of French Toast
—
200 calories, 8g fat
Nutritional information based on averages (not including added toppings like milk, butter, or syrup).
fancy-schmancy oatmeal
PER SERVING (entire recipe): 183 calories, 2.5g fat, 187mg sodium, 35g carbs, 5.5g fiber, 2g sugars, 7g protein

I love oatmeal. The problem for me is that one serving of oatmeal isn't enough to fill me up (come on — are they SERIOUS?). Adding pumpkin to it makes it way more filling, and it adds some extra fiber as well. A double whammy! Feel free to use these same ingredients to add a little zazzle to instant oatmeal, too!

Ingredients
ВЅ cup regular oats (not instant)
3 tablespoons canned pure pumpkin
1 tablespoon sugar-free maple syrup
Вј teaspoon cinnamon
1 no-calorie sweetener packet
Dash of salt

MAKES 1 SERVING

bring on the breakfast pizza
PER SERVING (1 pizza): 127 calories, 0.5g fat, 762mg sodium, 9g carbs, 1.5g fiber, 5g sugars, 22g protein

This is definitely one of the cutest b-fast recipes ever. The key to making this one pretty is to carefully craft your egg crust. It's really not that complicated. If I can do it, anyone can.

Ingredients
ВЅ cup fat-free liquid egg substitute
Вј cup shredded fat-free mozzarella cheese
Вј cup canned tomato sauce
2 tablespoons chopped green bell peppers
2 tablespoons chopped mushrooms
Optional: salt, black pepper, oregano, garlic powder, onion powder, red pepper flakes, etc.

Bring a small pan sprayed with nonstick spray to low heat. Pour in egg substitute. Cover and then cook for 3 minutes, or until egg «crust» starts to form.