Are you looking for an easy breakfast you can meal prep for the week?
Breakfast is a very important meal of the day. Breakfast gives you energy to start the day, and is also linked to many health benefits such as weight control. Early mornings can sometimes be hectic (especially when I hit the snoozed button a few too many times) so breakfast has to be something quick for me during the week. While currently on a weight loss style diet I am trying to eat more protein and less carbs. These breakfast mini omelet muffins are tasty and convenient when made all at once ahead of time.
Mini Omelet Muffins
Original Egg Beaters
1/3 Cup Diced Onions
1/3 Cup Diced Peppers
3 slices crispy cooked bacon (I used Meijer brand bacon that had 40 calories per slice)
Preheat oven to 375 degrees. Grease a muffin tin or use silver cupcake liners. I bake my bacon on a broiling pan for less grease and it makes it really crispy (Bake at 425 for 10-15min or until brown and crispy). Again I love the pre-diced and frozen onions and peppers and that is what I used in this recipe as well. Pour3TB egg beaters in each muffin tin, spread onions and peppers evenly between the 12 muffin tins. Crumble the crispy bacon and spread between all 12 muffin tins. Bake at 375 degrees for18-24 minutes or until egg beaters are firm. Let cool and place in plastic sandwich bags in refrigerator so they are ready to grab in the mornings. I usually eat 3 each morning and simply grab them and microwave them for about 20 seconds to warm them up when I am ready to eat.
Recipe makes 12 Servings
Nutritional info, per one mini omelet muffin:
Calories: 37
Fat: 0.8 grams
Protein: 5.6 grams
Carbs: 1.4 grams
Interval Workouts
Interval workouts are a great way to ramp up the calorie burn and keep you from getting bored. Today I did a short interval workout that combined strength training two different areas. The key to interval training is to refrain from taking breaks in between reps, that way your heart rate stays up.
1 set of 15 reps: Tricep dips (Use a chair or step and slowly bend and straighten)
1 set of 25 reps: Crunches (Make sure to keep legs bent at 90 degree angle and use abs to hold legs in air, do not pull on neck to lift head towards knees, engage abs!)
1 set of 25 reps: Lying Leg raises (Make sure to keep abs tight and lower back pushed to floor)
1 set of 15 reps: Weighted bicep curl on each arm (Use a dumbbell that is not too heavy, but offers a challenge. Make sure to slowly bend arms and bring weight up to shoulder and slowly straighten arm to bring weight back down to side. Do 15 curls on right arm and then switch to do 15 curls on left arm, make sure to keep abs tight and legs slightly bent)
1 set of 20 reps: Bicycle crunch (Lying on back tighten abs and slowly bring right elbow across body to left knee and vice versa, left elbow then right elbow equals one rep)
REPEAT ENTIRE SET TWICE
Strength training is a great workout but can sometimes get monotonous. Many people are mistaken when they base their entire workout plan on cardio. Strength training reduces body fatand increases lean muscle mass. As you gain muscle your body begins to burn calories more efficiently. The more toned your muscles, the easier it is to control your weight.
I used the Butterball Everyday Turkey Bacon (only 25 calories per slice :D) and microwaved it - tasted yummy and reduced the calorie count! Woohoo! :D
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