From page 26 of Elite Nutrition (Insanity)
1 whole egg
3 egg whites
2 oz. deli-style turkey breast, sliced
1/2 cup sliced mushrooms and onions
1 slice whole-grain bread
1 cup melon balls
Nonstick cooking spray
In a nonstick skillet lightly coated with cooking spray, make an omelet with egg and egg whites and fill omelet with turkey, mushrooms and onions. Serve omelet with 1 slice of whole wheat toast and melon balls.
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Nutrition Breakdown:
298 calories
21 grams protein
40 grams carbohydrate
7.5 grams fat
5.5 grams fat
*For a 400 calorie meal: Add 1 oz. crumbled feta or goat cheese to the omelet.
*For a 500 calorie meal: Add 1 oz. crumbled feta or goat cheese to the omelet and add 1 slice whole wheat toast.