These 4 recipes below are what I call the great 4 .. Because in my words, these are quick, healthy , and most of all delicious!

– Greek yogurt with granola. Take low fat Greek yogurt , and mix it with 1 cup of granola. Top with 1/2 cup of blueberries!

-peanut butter smoothie- take 2 tbsp of organic peanutbutter , and mix with 2 cups of soy almond milk, add in 1/2 banana and 1 tsp flaxseed!

– scrambled eggs with veggies. Over med heat, put two large egg whites with 1 egg.. Add in 1/2 red pepper , 1/2 cup mushrooms.. Delicious.. Add 1 tsp if olive oil .

-breakfast burrito.. Scramble 2 egg whites , 1/2 cup low skim mozzarella, 1/2 cup spinach. Roll up in whole wheat tortilla. Add 1/3 cup marinara or 1/3 cup salsa!

These are really delicious breakfast picks, with the right amount if carbs and protein!


The first wealth is your health- Emerson


This is a great recipe for good carbs , and great protein

1 cup turkey chili
2 cups mixed greens
2 hard boiled egg whites
1 tbsp red wine vinegar
1 tsp extra virgin olive oil
1/8 tsp cayenne

Heat the chili in a saucepan over med heat
Place greens in a med bowl . Top with the egg whites
Drizzle the salad with the vinegar and oil mix.
Stir together.
The best mix is serving the chili with the salad on the side’
Add 1 whole grain garlic bread with it!