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3.5 Protein Servings/ 1 Vegetable

Ingredients

• 1 large egg, plus 3 large egg whites
• 4 ounces soft silken tofu, drained
• Coarse salt and ground pepper
• 1 teaspoon olive oil
• 1 bell pepper, chopped (ribs and seeds removed)
• 1 scallion, white and green parts separated and thinly sliced

Directions

In a bowl, whisk together egg, egg whites and tofu, season with salt and pepper.

In a small nonstick skillet, heat oil over medium-high, add bell pepper and scallion whites. Cook until scallion has browned, 3–5 minutes, transfer to a plate. Add egg mixture to skillet, cook, stirring occasionally with a rubber spatula, just until set, 2–3 minutes. Top with bell pepper mixture and scallion greens.

4 Protein Servings/ 2 Portions

Ingredients

• 2 large eggs plus 4 large egg whites
• Coarse salt and ground pepper
• 1 ounce feta cheese, crumbled (1/4 cup),
• 2 teaspoons olive oil
• 2 tablespoons fresh dill coarsely chopped, plus more for garnish

Directions

In a medium bowl, whisk together eggs and egg whites, season with salt and pepper. Whisk in cheese.

In a small nonstick skillet, heat oil over medium-low. Cook eggs, scraping bottom frequently with a flexible heat proof spatula, until just set, 11/2–2 minutes, stir in dill.

Spoon eggs onto a plate, and garnish with more dill.

4 Protein Servings/ .5 Vegetable

Ingredients

• 2 slices bacon
• 2 large eggs
• Coarse salt and ground pepper
• 1/4 avocado, diced
• Jarred salsa (optional)

Directions

Brown bacon in a small skillet over medium heat, 3–5 minutes per side. Remove bacon, pour off all but 1 teaspoon of fat.

In a bowl, beat eggs with 2 tablespoons water, season with salt and pepper. Pour into pan and cook, scraping bottom frequently with a flexible heat proof spatula for 2–3 minutes until just set.

Crumble bacon over top and sprinkle with avocado. Serve with salsa if desired.