Cottage Cheese Tuna and Avocado

INGREDIENTS

Non-Fat Cottage Cheese
Canned Tuna in Water with No Salt Added
Avocado

DIRECTIONS

1. Add all ingredients together and enjoy!

NOTES

Calories: 300
Fat: 3g
Protein: 35g

Black Bean and Mango Salad

INGREDIENTS

Black Beans
Cubed Mango
Chopped Tomato
Cubed Avocado
Corn
Cilantro
Chopped Red Onion
Lime Juice
Pepper

DIRECTIONS

1. Throw all ingredients together and toss with Lime juice!

Green Eggs NO HAM

INGREDIENTS

2 Whole Eggs
Handful of Kale
Coconut Oil
Splash of Water
Seasoning to Taste (Garlic, Onion, Pepper)

DIRECTIONS

1. Crack 2 eggs, handful of kale, splash of water and seasoning in a high powered blender and blend.
2. Heat coconut oil on a pan over medium heat.
3. Pour egg mixture in pan and scramble!

Serve with a fresh avocado, salsa, or Tapatio! 

Quinoa and Poached Egg Brunch

INGREDIENTS

1. Cooked Quinoa
2. Sauteed Kale
3. Sauteed Onion
4. Chopped Tomato
5. Peas
6. Egg
7. Avocado
8. Salsa

DIRECTIONS

1. Saute your onion and kale
2. Add cooked quinoa to the pan
3. Add chopped tomato and any other vegetables you may have in your fridge or freezer
4. Poach your egg
1. Bring a pot of water to a boil and slowly drop your egg into the water. 
2. I like to break my egg into a small bowl first, then put the egg into the pot so it does not break apart. 
3. Leave in for about 3 minutes. 
4. Use a large serving spoon to take the egg out.
5. Serve your egg on top of the warm quinoa and veggie mixture.
6. Serve with a side of avocado and salsa,

Avocado and Poached Egg Toast

INGREDIENTS

1. 1 Egg
2. 1/2 Avocado
3. 1 Slice of 100% Whole Grain Bread
4. Onion and Garlic Powder
5. Pepper

DIRECTIONS

1. Layer 1: Toast your bread of choice
2. Layer 2: Mash 1/2 avocado in a bowl and mix in onion powder, garlic powder and pepper 
3. Layer 3: Poached Egg
• Bring a pot of water to a boil 
• Gently place the egg into the water (you can use a large spoon to place it in)
• Turn down the heat and let egg cook for a little less than 5 minutes
• Use your large spoon to grab the poached egg
4. Join all layers and enjoy!

NUTRITIONAL INFORMATION

Calories: 275

Fat: 13 g

Fiber: 7 g

Carbs: 21 g

Protein: 11 g

Energy Breakfast Bowl

INGREDIENTS

Cooked quinoa
Bell pepper
Grilled onion
Avocado
Egg whites
Salsa

DIRECTIONS

Layer your bowl from bottom to top: Quinoa, grilled onion, avocado, bell peppers, egg whites and salsa. (Basically you can add any vegetables you want!)

BENEFITS

Egg whites: very low calorie, high protein, cholesterol-free (2). They are classified as a high quality complete protein that provide your body with all the essential amino acids your body needs to function and build muscle mass (1)
Avocado: a mono-unsaturated/good fat your body needs. It reduces the level of bad cholesterol, lowers your risk of stroke and heart disease. Avocados also provide lots of fiber and potassium to the body (3)

SOURCES

1. Canadian Journal of Cardiology
2. Erin Colemen R.D. L.D. Demand Media
3. Medical News Today