join us

 for the 


Recipe Exchange @ 9pm!

Egg White Omelet Recipe

Coffee and a fasted run outside in the beautiful Sierra Nevada mountains. Followed by this yummy egg white omelet. And the organic carrots and green heirloom tomato. I just tried this fire roasted chipotle salsa for the first time --- YUMMY! The inside of the omelet contains an ounce of mozzarella cheese and 1/2 Organic sweet Italian chicken sausage (True Story). Life is good. It doesn't get much better. See there, I have a lot of reasons to stay on track because I have lots of exciting opportunities ahead.

Here's the ingredients:

1/2 cup egg whites

1/2 True Story Italian Chicken Sausage

1/4 cup shredded low fat Mozerella Cheese

On the side any color heirloom tomato. I love the green tomatos raw when they are ripe.

Also on the side organic carrots. I love the purple, yellow, and white heirloom carrots when they are available. Today I just had the standard orange carrots.

I cook the omlete in a stainless steel pan using cooking spray. Use whatever cooking spray you are comfortable using.

Other days when I can afford more calories I love to cook this in a cast iron pan using butter instead of cooking spray.

It is good to increase macros some days and eat a little more, it does not take much.

For more carbs you can easily add your choice; a slice of toast, a serving of oatmeal, grits, a corn tortilla. So many good choices.

Here's the change in nutrtion for simply doubling the avocado:

And here's the change in nutrition for doubling the avocado and sausage link:

See there are so many ways to eat healthy. The key is to find healthy foods that YOU love.

Notice that increasing the sausage does not increase the protein all that much, to get more protein doubling the egg whites is a great option. That can add another 12 grams of protein.

You may not like some of these ingredients, so tailor them to your own needs.

Life is too short to eat foods you don't love unless you are in a survival situation.

The reason why most diets don't work is because they deprive you of foods you love and give you foods you don't love.

Instead, find the foods you love that are also healthy and eat them in the correct portion sizes for you.

It takes some practice and trial and error, but anyone can do it if they decide to do it.


And remember, it is yet another glorious day to make good choices!


Join Roberta Saum

Never miss an update

Success! Message received.