I've been eating this on repeat and it's been a fantastic recipe that gives you everything you need to build a high protein meal. Eating high protein meals can help you lose weight as it keeps you full longer. I've recently started a weight loss journey and I'm already down 8 lbs in one month by eating this breakfast Mon-Fri every week.
I use the Mission Protein Tortilla Wraps with this recipe which also comes in a garlic herb flavor which was inedible so don't get that flavor. One whole wheat wrap is 70 calories and is really high in fiber at 12g, has 7g of protein made from pea protein and half the amount of carbs than a regular wrap. The cottage cheese really ups the protein count in this recipe! I personally don't like the taste of cottage cheese alone since it's so salty but in this recipe I don't taste it. I strongly believe in not salting eggs. I find you can add flavor to eggs with celery seed which has the same effect as salt. Not to be confused with "celery salt" which does contain salt. I also season eggs with either Sunny Paris, Pasta Sprinkle + Onion Powder. I just feel we already have too much salt in our diet and eggs are an easy food to not use salt.
I mix all the ingredients in the blender so it makes for a fluffy pancake. I add a little spinach which you don't taste but it makes it a little healthier for you. Spinach has iron which gives you energy, has potassium which may help with blood pressure, good for brain health, has fiber for gut health and antioxidants for eye health.
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Ingredients:
- ¼ cup egg whites
- 2 eggs
- ½ cup cottage cheese (I've used fat free and 4%)
- ¼ avocado
- ¼ ts onion powder
- 1 Mission Protein Wrap
- spinach
- black pepper
- ½ TB of Golden Flaxseed (optional)
Directions:
1. Crack the eggs open in a small bowl to ensure no shell gets inside, then put into a blender
2. Add the cottage cheese, egg whites and onion powder
3. Spray some oil lightly on a pan and heat on medium-low heat
4. Pour batter on pan and sprinkle the rest of the seasonings and add a little spinach. Let the eggs cook, this takes awhile on low heat but you know it's time to flip once the eggs start to bubble and the edges brown. If you flip too soon, it breaks into multiple pieces so take your time.
5. Spread the avocado on your tortilla and top with the eggs. Serve with a side of blueberries or cherries.
40g of protein + 15g of fiber = 416 calories (not including the blueberries)
You can also add some roasted cherry tomatoes if you some extra in the fridge. Once I had some left over Trader Joe's Vegan Kale, Cashew & Basil Pesto so every morning I would put one tablespoon on top of this, plus the tomatoes and it was almost like eating pizza.
I add a little ground golden flaxseed to the blender which you don't notice at all in the eggs as it gets completely absorbed. I do this because eating regularly eggs raises your blood pressure and added flaxseed to your diet helps to lower your blood pressure. Since golden flaxseed is yellow, you don't see it mixed into the eggs.
Your metabolism is in your gut, and while I have no gut issues, I have been following gut doctors on IG and reading their books to get their tips for a few years now. A healthy gut means you have a stronger immune system, an improved metabolism and a healthy brain and heart. As a result, improving your gut health means improving your overall health. The tips I've gotten from them for an optimized life is it's important to have a high fiber diet aiming to eat lots of different kinds of vegetables in one week. Probiotics should be taken on an empty stomach so that they can reach the gut, if food is there, the pills get slowed down and breakdown before reaching their destination. Eat fermented foods like yogurt, kimchi, sauerkraut and kombucha because they strengthen your gut microbiome. Recently a doctor said he eats blueberries every morning because they have fiber, vitamin C, have less sugar than other fruits, are high in antioxidants, and studies have shown they may play a role in lowering your cholesterol and blood pressure.
I've been drinking kombucha for breakfast for a few years now, love the new flavor Island Bliss. I just added 1/3 cup of blueberries to my breakfast. I also buy fermented beets to eat throughout the week. There's a couple brands that make it: Cleveland and Wildbrine. Only 2 tablespoons is a serving size so it's so easy to add to my plate.
The NIH has said "Increasing weight loss is positively associated with increases in gut microbiota α-diversity and reductions in intestinal permeability." The American Association for Microbiology says "Gut microbiota influences the ability to lose weight in humans. Your gut microbiome can help or cause resistance to weight loss and this opens up the possibility to try to alter the gut microbiome to impact weight loss,”..... “Before this study, we knew the composition of bacteria in the gut were different in obese people than in people who were nonobese, but now we have seen that there are a different set of genes that are encoded in the bacteria in our gut that also responds to weight loss interventions,” said Dr. Diener. “The gut microbiome is a major player in modulating whether a weight loss intervention will have success or not. The factors that dictate obesity versus nonobesity are not the same factors that dictate whether you will lose weight on a lifestyle intervention.”
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