Dear Moms,

It’s Meal Monday. On Mondays, we will share about healthy recipes and what we need to help us stay healthy. This is a very simple recipe. DIY breakfast, this means you can do as you please with it. You can also watch my live show Facebook Weight Loss Series

Main Items include-

1. Avocados– very nutritious and they contain a wide variety of nutrients, including 20 different vitamins and minerals. It contains small amounts of magnesium, manganese, copper, iron, zinc, phosphorous and vitamins A, B1 (thiamine), B2 (riboflavin) and B3 (niacin). This is coming with 160 calories, 2 grams of protein and 15 grams of healthy fats. Although it contains 9 grams of carbs, 7 of those are fiber, so there are only 2 “net” carbs, making this a low-carb plant food. Here are some of other nutrients, in a single 3.5-ounce (100-gram) serving (3):

   Vitamin K: 26% of the daily value (DV), Folate: 20% of the DV,  Vitamin C: 17% of the DV, Potassium: 14% of the DV, Vitamin B5: 14% of the DV, Vitamin B6: 13% of the DV,  Vitamin E: 10% of the DV

2. Eggs– are a very good source of inexpensive, high-quality protein. More than half the protein of an egg is found in the egg white, which also includes vitamin B2 and lower amounts of fat than the yolk. Eggs are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper. Egg yolks contain more calories and fat than the whites. They are a source of fat-soluble vitamins A, D, E and K and lecithin, the compound that enables emulsification in recipes such as hollandaise or mayonnaise.

   Some brands of egg now contain omega-3 fatty acids, depending on what the chickens have been fed (always check the box). Eggs are regarded as a ‘complete’ source of protein as they contain all nine essential amino acids, the ones we cannot synthesize in our bodies and must obtain from our diet.
   One Medium Egg (boiled) contains – 84 Calories, 8.3g Protein, 5.7g fat and 1.6g -Saturated Fat

3. Red Bell Peppers– Fresh, raw bell peppers are mainly composed of water (92%). The rest is carbs and small amounts of protein and fat.The main nutrients in 3.5 ounces (100 grams) of raw, red bell peppers are Calories: 31, Water: 92%, Protein: 1 gram, Carbs: 6 grams, Sugar: 4.2 grams, Fiber: 2.1 grams,Fat: 0.3 grams
4. Onions: More than just a tasty culinary plant, the onion contains natural sugar, vitamins A, B6, C and E, minerals such as sodium, potassium, iron and dietary fibre. They are also a good source of folic acid.

Instructions- Fry the number of Eggs you want. I like using two and with mine, I always add 1/2 onion, a pinch of cinnamon, a pinch of cayenne pepper and a pinch of turmeric as my basic seasonings. I actually add all 3 in everything I take. I’ll speak about my best spices and why by next Monday.

Free Workout Plan to download Workout plan

Did you enjoy reading this article?…