If you love eggs but think they have no place in a health fitness plan then I’m here to tell you that you have been misinformed. In the 80’s they were called cholesterol bombs but later we found out there is good and bad cholesterol and eggs in fact have the good cholesterol. They may be high in fat but your body needs to get 20%-30% of your calories from fat for a healthy metabolism so don’t be scared of eggs!

A quick and easy breakfast can be made with a minute of prep time and about 5 minutes of slaving over your stove. These meals don’t take long but will start your day off right giving you plenty of protein and energy to get you to your mid-morning snack or lunch.

Let’s start off with a few essentials to make great egg scrambles. Buy yourself Omega 3 eggs. These chickens are actually fed a diet high in omega 3’s so then they lay Omega 3 eggs. If that’s how it works shouldn’t we be feeding chickens gold? (Has anyone tried)? Each egg has around 200mg of Omega 3’s so I highly suggest you get these for your kitchen. Grab your favorite vegetables. I recommend onions, red and green peppers, tomatoes, mushrooms, and spinach. To truly get this done quickly, you’re also going to need a Slap Chop. You don’t want to spend 10 minutes dicing up vegetables so get it done in 10 seconds instead. Pick out a fat free or low fat shredded cheese that you can also keep handy in the fridge. And last but not least, a pan and some non stick cooking spray.

Here's what is needed - the simple list.

• Omega 3 eggs - This is the key to keeping it healthy.
  
• Vegetables (Red and Green peppers, onions, mushrooms, spinach, tomatoes, anything).
• Fat Free or Low Fat shredded cheese – any flavor will do.
• A Pan (I’m not leaving anything to chance here, yes a pan, not a pot)
• Non stick spray.
• A Slap Chop – unless you enjoy spending your morning cutting instead of eating.

Preheat your pan to medium heat and add the diced vegetables – any combo.

Sautee for about 2-3 minutes. While it’s cooking mix 2 whole eggs and 2 egg whites into a small bowl. Mix it up with a fork or whisk and add a bit of salt and pepper to taste.

Once your veggies have cooked to taste add the egg mixture and cook while folding ¼ cup of cheese in. This will only take a couple minutes and it’s done.

Throw this on a plate with a piece of Ezekiel toast and a grapefruit and you are ready to start your day with energy and in fat burning mode! The veggies will add fiber, vitamins, and will slow down the digestion of the food and the gastro emptying rate of the calories. This is a great way to control blood sugar and have steady energy while burning fat. Using these fibrous vegetables will not even add anything significant to the calorie count so add as much as you want. The more the better!

The egg scramble will give you around 300 calories with 28grams of protein. Round it off with a piece of toast and fruit to add more antioxidants and fiber and you won’t be hungry on the way to the office. Enjoy!