EGGS

1 portion (3 muffins)
3 egg white
3 tbsp chopped tomato
3 tbsp chopped red bell pepper
3 tbsp chopped onion
1 ½ tbsp chopped fresh cilantro
ground pepper
3 muffin cups
Preheat oven to 390ºF. Lightly grease the muffin cups with coconut oil.
In a small bowl, beat the egg whites with a fork and add the vegetables. Season with a little pepper. Bake for about 10 minutes or until the top is golden brown and a toothpick comes out clean. Remove from cup and serve immediately.
* You can also use mushrooms, broccoli, asparagus, cucumber, cauliflower
1 portion: 3 muffins (135 gr)
Cal: 73.2 P: 10.8 F: 0 Cb: 3.3


2 servings

2 servings
2 slices whole wheat bread or oatmeal bread
1 egg
1 scoop of protein(optional)
1 tsp vanilla essence (optional)
cinnamon powder (optional)
sugar-free syrup (optional)
In a bowl (in which the slice of bread fits) beat the egg and add the protein scoop and vanilla. Stir to mix well. Dip the slices one at a time, turning them over so they are soaked on both sides.
Heat a frying pan over medium heat and add a slice of bread, once browned turn it over to brown. Take out to a plate and repeat the same with the second slice.
If desired sprinkle with cinnamon powder and add a little syrup.
1 serving:
Cal: 150 P: 15 F: 4.6 Cb: 15

6 eggs
½ cup chopped scallions
1 cup finely chopped cilantro leaves
1 cup finely chopped parsley leaves
½ cup chopped fresh dill
¼ tsp ground cumin
¼ tsp ground turmeric
1 tsp salt
½ tsp pepper
Pinch of coconut or avocado oil
Beat the eggs in a bowl and add cilantro, parsley, dill, cumin, turmeric, salt and pepper.
Warm the oil in a skillet and sauté the scallions. Add the egg mixture and with the help of a spatula, constantly scrap the edge of the pan to release the egg mixture. When mixture in no longer runny but not set place the skillet on the top shelf of the oven and broil 1 or 2 minutes, until golden brown. (if you don´t want to use the oven you can cook the omelette in the skillet, classic way). Enjoy immediately.

2 servings
2 eggs
1 tbsp light greek yogurt
½ tsp chili pepper
pinch of sea salt
½ tsp finely chopped chives
Place the eggs in a small saucepan and fill with enough cool water to cover the eggs by an inch or two. Place the pan over high heat. Once the water reaches a boil cook for 10 minutes.
Once ready, remove the eggs and place them under the stream of ice water.
Once cold, peel them and cut them in half. Remove the yolks, transfer to a small bowl and grind them with a fork.
Add the yogurt, chili and pinch of salt, stir well.
Fill the eggs with the prepared yolk paste. Garnish with a pinch of chili pepper on top and sprinkle the chive. Place on a plate and serve.

2 servings
2 eggs
½ tbsp light greek yogurt
1 tbsp mashed avocado
pinch of sea salt
2 sliced black olives
Place the eggs in a small saucepan and fill with enough cool water to cover the eggs by an inch or two. Place the pan over high heat. Once the water reaches a boil cook for 10 minutes.
Once ready, remove the eggs and place them under the stream of ice water.
Once cold, peel them and cut them in half. Remove the yolks, transfer to a small bowl and grind them with a fork.
Add the yogurt, avocado and pinch of salt, stir well.
Fill the eggs with the prepared yolk paste. Garnish with sliced olives on top. Place them on a plate and serve.

2 servings
2 eggs
1 tbsp light greek yogurt
1 tbsp chopped roasted bell pepper and a bit more for garnish
pinch of sea salt
Place the eggs in a small saucepan and fill with enough cool water to cover the eggs by an inch or two. Place the pan over high heat. Once the water reaches a boil cook for 10 minutes.
Once ready, remove the eggs and place them under the stream of ice water.
Once cold, peel them and cut them in half. Remove the yolks, transfer to a small bowl and grind them with a fork.
Add the yogurt, bell pepper and pinch of salt, stir well.
Fill the eggs with the prepared yolk paste. Garnish with a bit of bell pepper on top. Place them on a plate and serve.

2 servings
2 eggs
1 tbsp light greek yogurt
1 tbsp chopped fresh cilantro and a bit more for garnish
pinch of sea salt
Place the eggs in a small saucepan and fill with enough cool water to cover the eggs by an inch or two. Place the pan over high heat. Once the water reaches a boil cook for 10 minutes.
Once ready, remove the eggs and place them under the stream of ice water.
Once cold, peel them and cut them in half. Remove the yolks, transfer to a small bowl and grind them with a fork.
Add the yogurt, cilantro and pinch of salt, stir well.
Fill the eggs with the prepared yolk paste. Garnish with cilantro on top. Place on a plate and serve.

2 servings
2 eggs
1 tbsp light greek yogurt
½ tsp mustard
pinch of sea salt
paprika
Place the eggs in a small saucepan and fill with enough cool water to cover the eggs by an inch or two. Place the pan over high heat. Once the water reaches a boil cook for 10 minutes.
Once ready, remove the eggs and place them under the stream of ice water.
Once cold, peel them and cut in half. Remove the yolks, transfer to a small bowl and grind them with a fork.
Add the yogurt, mustard and pinch of salt and stir well.
Fill the eggs with the prepared yolk paste. Garnish with a pinch of mustard on top and sprinkle a little paprika. Place on a plate and serve.

2 servings
1 large red pepper
2 eggs
aromatic herbs (rosemary, thyme, chives, oregano, etc.)
pinch of sea salt
pepper to taste
Heat a grill to medium high (about 450°F)
Wash and dry the pepper. Cut in half and remove seeds and ribs.
Grill pepper halves, cut side down, about 5 minutes to seal them.
Clean and chop the aromatic herbs.
Turn the peppers, cut side up, and grill for another 5 minutes.
Put the aromatic herbs at the bottom and add an egg in each half. Add salt and pepper to taste.
It will be ready when the egg is cooked. Remove and serve immediately.
* If your plan says only egg white, remove the yolk

1 portion
1 egg*
20 gr whole oats
40 ml water
½ tsp vanilla extract
stevia to taste
cinnamon powder
little coconut oil
30 gr chopped walnuts
80 gr berries (blueberries, raspberries, strawberries, blackberries)
In a food processor combine the egg, oats, water, vanilla extract and stevia, and pulse a few times to coarsely grind oats.
Heat a small nonstick skillet over medium heat with little coconut oil. Drop batter in skillet and cook until a few bubbles have burst, 1 minute. Flip pancake and cook until browned, 1 more minute.
Remove and place on a plate, sprinkle with cinnamon and eat immediately with berries.
* If your plan says only egg white, remove the yolk
* If your plan has 40 gr whole oats you will need 60 ml of water.

1 portion
1 egg*
¼ chopped tomato
1 tbsp red bell pepper
1 tbsp chopped fresh cilantro
little coconut oil
ground pepper

1 portion
1 egg*
20 gr whole oats
40 ml water
¼ chopped tomato
1 tbsp bell pepper
little coconut oil
1 tbsp chopped fresh cilantro
ground pepper
In a small bowl put the egg, oats, water, stir well and set aside. Heat a small nonstick skillet over medium heat with little coconut oil. Pour the egg mixture, when it starts to turn white add the vegetables to one half of the omelette and close. Cook just until set and golden, flip and cook until golden.
Remove and place on a plate and eat immediately.
* If your plan says only egg white, remove the yolk
* If your plan has 40 gr whole oats you will need 60 ml of water.

1 portion
1 egg*
20 gr whole oats
40 ml water
½ tsp vanilla extract
stevia to taste
cinnamon powder
little coconut oil
30 gr chopped almonds
80 gr berries (blueberries, raspberries, strawberries, blackberries, cherries)
In a small bowl put oats, water, vanilla and stevia, stir well and set aside. Beat the egg with a fork.
Heat a small nonstick skillet over medium heat with little coconut oil. Pour the egg, when it starts to turn white add the oatmeal mixture to one half of the omelette and close. Cook just until set and golden, flip and cook until browned.
Remove and place on a plate, sprinkle with cinnamon and eat immediately with berries.
* If your plan says only egg white, remove the yolk
* If your plan has 40 gr whole oats you will need 60 ml of water.
Cal: 347 P: 15.5 F: 20 Cb: 25.3

1 egg*
1 tbsp chopped tomato
1 tbsp chopped red bell pepper
1 tbsp chopped green onion
½ tbsp chopped fresh cilantro
ground pepper
coconut oil
1 muffin cup
Preheat oven to 390º F. Lightly grease the muffin cup with coconut oil and place the chopped vegetables.
In a small bowl, beat the egg with a fork and pour over the vegetables. Season with a little pepper. Bake for about 10 minutes or until the top is golden brown and a toothpick inserted into the centre comes out clean. Remove from cup and eat immediately.
* Remove the yolk if you have indicated only egg white in your plan
* You can also use mushrooms, broccoli, asparagus, cucumber, cauliflower, zucchini, etc.