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30 Days of Fat Loss–Day #22: Monday Morning Egg White Omelet Breakfast

By Jillian Teta

Happy Monday everyone! Today we continue our Monday Morning Breakfast feature with one of our favorite clean staples, egg whites. Egg whites are wonderful because they are quick and convenient, versatile, protein packed and, of course – delicious!

The type of egg whites you pick up is a consideration. I buy several dozen per week (yikes, sounds like a lot when I write that!) from a local farmer and separate them out by hand, feeding the yolks to my pets. Of course, not everyone is going to want to do that, so you also have the option of buying cartons of liquid egg whites. These are great because you can pour them right from the container into your pan!

So, you may be wondering – what is the deal with the yolks? Egg yolks are quite healthy, made up of phospholipids that are great for your liver and for neurotransmitter production. We definitely don’t have a thing against egg yolks. If you are looking for physique sculpting and body change, and you have a few extra inches on your frame, you may want to consider only eating 1-2 yolks per day. Remember, a healthy food is not always the same thing as a fat loss food. I’ve found that now I much prefer the taste of egg whites and that when I am out in a restaurant, I will always order an egg white omelet whether I have a contest coming up or not.

Egg whites can be cooked in limitless ways with limitless combinations of veggies. They can be made into an omelet or a scramble, can be hard-boiled and used in shakes as egg protein powder.

You can make more than just a savory omelet as well. I’ve made a video for you guys (below) to demonstrate how super-fast and easy it is to make a spinach and goat cheese omelet, but also wanted to enclose a recipe for a sweet option as well.

Even people that do not have a lot of time in the morning can still pull an omelet together in less than 10 minutes, with very little prep and clean up.

Bon Appétit!  :)

Cinnamon “Sugar” Omelet

4-6 egg whites
1 TB erythritol or xylitol
2-3 tsps cinnamon, or to taste
Optional: 5-6 drops of French Toast or Cinnamon Roll Capella drops (yummy!)
Zero calorie cooking spray (like PAM)

Bring a pan to medium-high heat and spray PAM to coat. Drop flavor drops into egg whites. Add egg whites and cook until the edges begin to look dry and the omelet is opaque. Sprinkle erythritol and cinnamon over omelet and cook for about 20-30 more seconds, and then flip, cooking until omelet is not runny. Enjoy!

Spinach and Goat Cheese Omelet with Black Pepper


2 cups spinach
4-6 egg whites
1-2 oz goat cheese or cheese alternative
black pepper to taste
Zero calorie cooking spray (like PAM)

Bring pan to medium high heat and spray PAM to coat. Add spinach, stirring with spatula until wilted, about 30-60 seconds and remove from pan and set aside. Re-spray PAM to coat and add egg whites and black pepper, cooking until the edges begin to look dry and the omelet is opaque. Carefully flip omelet over and put goat cheese and spinach I n the center of the omelet. Cook for 30-60 seconds more, until the omelet is done. Fold in half with spatula and slide the omelet onto your plate. One of our favorite additions is several tablespoons of low-sodium chunky salsa.

Check out this video clip of me making the Spinach & Goat Cheese Omelet:

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