This is my own recipe for scrambled eggs. The combination of eggs with vegetables easily provides you with a complete protein and meets part of your vegetable requirement for the day.  Add a piece of fruit on the side and you have a good protein-carbohydrate balance.

  Amount Calories Fat (g) Carbohydrates (g) Protein (g)
Onion, raw, sliced ¼ diced 11 0.0 2.6 0.3
Kidney beans, canned, drained 0.25 cup 54 0.2 10.0 3.4
Tomatoes, canned, drained 0.25 cup 36 0.3 8.3 1.9

 
Eggs 2 155 10.6 1.1 12.6
(Egg Whites only) (2) (34) (0.1) (0.5) (7.2)
Mozzarella cheese, shredded 0.25 cup 85 5.7 1.1 7.3
Total   342 16.8 23.0 25.4 
Total (egg whites only)   (221) (6.3) (22.4) (20.0)

Simple spray some olive oil cooking spray into a pan and toss all ingredients together. Within a minute or so, you have a delicious and healthy meal, ideal for breakfast or lunch. Add an apple on the side and you’re looking at about 414 (293) total calories, 17.1g (6.6g) fat, 42.1g (41.5g) carbohydrates, and 25.8g (20.4g) protein. Enjoy!

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