by Lisa Douglas
Serves: 1
Ready to Eat in: 5 minutes
Carbs 15g Fiber 2g Calories 256 Fat 16g Protein 14g
Peanut Butter and Banana Smoothie
1/4 frozen banana
1/8 cup peanut butter
1/2 cup half and half
2 scoops vanilla protein powder
2 tablespoons Splenda
3 ice cubes
Pulse all the ingredients in a blender and blend until the smoothie reaches the desired consistency. Pour into a glass and top with a banana slice for garnish.
Serves: 1
Ready to Eat in: 5 minutes
Carbs 20g Fiber 3g Calories 463g Fat 32g Protein 30g
Have a Blue Cow Smoothie
Blueberries are low in carbs as well as a very low glycemic index food, which means they don’t cause a spike in your blood sugar. They’re the perfect fruit for adding to low carb smoothies, especially frozen. This is a simple recipe and filled with delicious nutrition to start your day.
1/2 cup frozen blueberries
1/2 cup frozen strawberries
1/2 cup plain or Greek yogurt
1/2 cup half and half
2 tablespoons Splenda
2-3 ice cubes
2 scoops vanilla protein powder
Pulse all the ingredients in a blender and blend until the smoothie reaches the desired consistency. Serve in a tall glass.
Serves: 1
Ready to Eat in: 5 minutes
Carbs 28g Fiber 3g Calories 388 Fat 18g Protein 33g
Notes
One of the most important things any dieter can do to ensure success is to eat breakfast. Multiple studies have shown that people who eat a high protein breakfast have an easier time controlling their appetite and naturally eat less during the day.
But, what do you do if you’ve overslept the alarm and you’ve got a meeting in 20 minutes? Don’t worry; I’ve got your back. Here are some ideas for quick low carb breakfasts you can grab on days you’re in a rush or just don’t feel like cooking.
Ten Super-Speedy Low Carb Breakfast Ideas
1. Steel cut oats: though these take about 30 minutes to cook, you can prepare a large batch in advance and store them in the fridge all week. They are fantastic warmed up in the microwave. I love mine with cream, butter and Splenda on top. For extra protein, you can always chuck in a scoop of vanilla whey protein powder.
2. Greek yogurt and berries: Greek yogurt has about 9g of carb per serving and about twice as much protein as regular yogurt. This also makes it a fabulous smoothie thickener.
3. String cheese and nuts (smoked almonds are especially good.)
4. Cottage cheese with berries or low-sugar jam.
5. Leftovers (there’s no law that says breakfast has to be breakfast foods.)
6. Ricotta cheese with a tablespoon of vanilla essence and some Splenda. This is one of my favorite breakfasts, especially on days when I’m craving a treat. Add some flax seeds or chopped nuts for some crunch.
7. Any of the breakfast smoothies in this book.
8. Lox and cream cheese on high fiber crackers (Like WASA).
9. Hard boiled eggs with butter and salt. I often will boil 8-12 eggs at a time so I always have some low-carb emergency food stashed in the fridge. Preparing to succeed goes a long way!
10. Breakfast wrap. Gotta run? Throw your scrambled eggs into a low-carb tortilla with some cheese and a little salsa, wrap it in a napkin and off you go.
Copyright
First Kindle Edition January 2012
© 2012 Lisa Douglas
All Rights Reserved. No part of this book may be used or reproduced or distributed in any manner without the express written consent of the author. No part of this book may be transmitted in any form or by any means: mechanical, photocopying, recording or electronic without the express written permission of the author.
Medical Disclaimer
Nothing in this book should be considered medical advice. Readers should not rely on the information given in this book to make medical decisions. You should always consult with your doctor before starting any weight loss plan or making any major dietary changes.
The statements in this book are based on the personal experience and opinions of the author, not on medical expertise. Your results may vary.
Table of Contents
Table of Contents
Introduction
A Note on the Carb Counts
Eggs
How to Cook a Perfect Hard-Boiled Egg
Cheesy Eggs Benedict
Veggie Parade Scrambled Eggs
Baked Eggs
Texan Huevos Rancheros
Feta, Ham and Basil Scramble
Creamy Cheesy Scrambled Eggs with Basil
Chive and Parmesan Shirred Eggs
Omelets, Frittatas & Breakfast Quiches
How to cook a perfect omelet
Spinach and Mushroom Omelet
Sweet Potato Omelet
Basic Baked Omelet
Spinach Breakfast Frittata
Mediterranean Frittata
Sweetheart Baked Omelet
Sides
How to Cook Perfect Bacon
Sweet Potato Hash Browns
Low Carb Pancakes
Egg and Sausage Muffins
Homemade Breakfast Sausage
Breakfast Smoothies
Attack of the Health Monster Smoothie
Wake You Up Smoothie
Strawberries and Cream Smoothie
Peanut Butter and Banana Smoothie
Have a Blue Cow Smoothie
Notes
Copyright
