EGG DISHES & BREAKFAST FOODS

RECIPES
 TA BLE O F CO NT ENT S

3 Asparagus and Corn Omelet 5 Poached Eggs with Fresh Shiitake Mushroom Sauce

Asparagus Frittata Protein Pancakes - 1

Bell Pepper Omelet Protein Pancakes - 2

Blueberry-Almond Pancakes Scrambled Eggs with Goat Cheese

Grain-Free Protein Pancakes Soufflé Omelet with Zucchini, Artichoke and Cheddar

Broccoli and Cheese omelet Southwest Potato, Tofu and Spinach Scramble

Chicken and Vegetable Frittata Tomato-Mushroom Omelet

4 Cinnamon French Toast 6 Vegetable Omelet with Turkey Bacon

Cottage Cheese Pancakes Wild Mushroom and Herb Omelet

Egg Breakfast Muffins with Mushrooms and Cheese Zucchini Hash Browns

Easy Spinach and Onion Egg bake – Breakfast for 6 days!

Egg Salad

Fresh Tomato and Feta Frittata

Mushroom and Spinach Egg Bake

Oat Pancakes or Waffles

Asparagus and Corn Omelet Blueberry-Almond Pancakes
(RR, SS,CC) (SS, CC)
Serves 2
1 TBSP extra virgin olive oil
1 bunch (5½ oz.) stalk asparagus
½ cup fresh corn kernels ½ cup oat flour
1 TBSP fresh parsley ¼ cup almonds
Salt and pepper to taste ½ cup whole grain flour
4 whole eggs 1 cup of 2% milk
2 TBSP parmesan cheese, finely grated 1 tsp baking powder
2 slices whole grain bread (omit for grain free programs) ½ cup blueberries
1 avocado 3 eggs

Heat 2 tsp of the oil in a small non-stick frying pan over medium-high heat. Add the Sieve the dry ingredients into a mixing bowl. Add the egg whites and mix together.
asparagus and corn and cook 2-3 minutes or until vegetables are just tender. Remove Add half the milk and mix in well before adding other half of the milk. Add the
to a bowl, stir in parsley and season well. Use a fork to whisk the eggs with 2 TBSP blueberries and spoon small amounts of the mixture into a pan to form pancakes.
water. Heat 1 tsp of the remaining oil in the frying pan over medium heat. Pour in Cook 30 seconds on each side or until brown.
half of the egg mixture and cook for 3 minutes, or until almost set, using a fork to pull
the cooked egg away from the edges and allow the uncooked egg to run to the edges.
Sprinkle half the asparagus and corn mixture and half the parmesan cheese over half
of the omelet and fold over to enclose. Loft out and carefully set aside. Repeat with Grain-Free Protein Pancakes
the remaining egg and filling. Spread each toast with avocado and serve with omelet. (FS, RR, SS, CC)
Serves 1

Asparagus Frittata 2 scoops TLS Nutrition Shake — Vanilla

3 oz. unsweetened apple sauce
Serves 4 2 eggs
Cinnamon and nutmeg to taste
2 cups asparagus Coconut oil
1 leek
2 cups baby spinach Mix all ingredients together. Add coconut oil to a pan and when melted, spoon mixture
1 tsp extra virgin olive oil into pan to form pancakes. Cook on medium high heat until browned and flip.
1/8 tsp black pepper
6 large eggs
1 cup low fat parmesan cheese – grated
1 TBSP butter Broccoli and Cheese omelet
(RR, SS, CC)
Preheat broiler and set rack 6 inches from the flame. Crack eggs into a large bowl; Serves 4
add pepper and cheese. Lightly scramble and set aside. In a large oven-safe pan,
heat oil and butter over medium-high heat. Add the leek and sauté for 1 minute,
stirring occasionally. Add the asparagus, sauté for 3 minutes or until almost fully 1 cup broccoli florets
cooked. Add spinach and season with salt and pepper. When the spinach is almost 4 TBSP shallots
fully wilted, spread the mixture across the bottom of the pan and pour eggs over 1 TBSP water
top. Turn pan so eggs fully cover vegetables. When the edges of the eggs start to 1 cup 100% liquid egg whites
separate from the edges of the pan, turn off heat. Place pan under the broiler until 4oz low-fat Swiss cheese
the frittata is lightly golden and the eggs are fully set, about 5 minutes. Immediately
turn the frittata onto a serving plate and garnish with extra parmesan, if desired. Cut Mix broccoli, shallots and water in a microwaveable bowl and cover with plastic
into slices and serve. wrap. Microwave on high 3½ minutes until broccoli is soft, or steam. In a medium
saucepan, heat cooking spray, pour in egg whites and swirl to coat bottom of the pan.
Place cheese on half of the omelet and cover with broccoli mixture. Fold over, lower
heat, and cook 1-2 minutes.
Bell Pepper Omelet
(RR, SS, CC)
Serves 4 Chicken and Vegetable Frittata
(RR, SS, CC)
5 cilantro leaves Serves 4
½ cup each of sliced yellow and red pepper
1 TBSP vegetable oil
1/8 cup low-fat milk 1 tsp unsalted butter
2 jumbo eggs ¼ cup sliced mushrooms
¼ cup water ¼ cup chopped red bell pepper
1 clove garlic 2 TBSP parmesan cheese
½ chopped zucchini 2 TBSP low-fat cheddar cheese
½ cup low-fat parmesan grated cheese Chicken breast, cubed
3 eggs
Preheat oven to 450 degrees. Heat oil in skillet at medium heat. Add sliced peppers,
chopped zucchini and minced garlic and cook until ingredients begin to soften. Grill chicken. Beat eggs in a bowl and add chicken and parmesan cheese. Melt butter
Whisk eggs to vegetables in skillet and cook 5-7 minutes while lifting the edges to in a skillet over medium-high heat and add vegetables; cook until slightly tender
let excess egg go underneath. Transfer skillet to oven and bake until top of omelet is (about 5 minutes). Reduce heat and add egg mixture. Cover and cook without
golden brown. Sprinkle with cilantro. stirring for 3-5 minutes or until egg is set. Sprinkle cheddar cheese over the egg
mixture and cover for 1 minutes to melt cheese.

FS - Fat Shredder RR - Rapid Results SS - Sure & Steady CC - Continued Commitment 3.

Cinnamon French Toast Egg Salad
(SS, CC) (RR, SS, CC)
Serves 1 Serves 1

2 eggs 1 tsp yellow mustard

1 TBSP vanilla extract Dash black pepper
2 slices high fiber whole grain bread ½ cup cottage cheese
1 TBSP butter 2 large hard boiled eggs
1 tsp cinnamon 1/8 chopped celery

Heat a large non-stick griddle until hot and brush with butter. Put eggs in a shallow Mix all ingredients together and serve.
dish and beat well with the vanilla extract and cinnamon. Dip bread into egg mixture,
turning once to coat. Place the bread slices in the pan and cook 2 minutes, until
golden brown and crisp.
Fresh Tomato and Feta Frittata
(RR, SS, CC)
Serves 1
Cottage Cheese Pancakes
(SS, CC)
Serves 4 1 egg
2 egg whites
½ cup tomatoes
½ tsp vanilla extract 1 TBSP reduced fat feta cheese
1 cup low fat cottage cheese
3 eggs Whisk all ingredients together. Cook over medium heat (without stirring) in a small
2 TBSP olive oil skillet coated with cooking spray for 4 minutes until eggs are firm. Flip and cook
1/3 cup whole wheat flour other side for 2 more minutes.

Combine all ingredients and use as batter for pancakes or waffles. Heat a large skillet
over medium heat and spray with cooking spray. Pour 1/3 of the batter in the skillet
and cook until bubbles appear on the surface. Flip with a spatula and cook until Mushroom and Spinach Egg Bake
browned on the other side. (Detox, FS, RR, SS, CC)
Serves 6

Egg Breakfast Muffins with Mushrooms and Cheese 1 quart liquid egg whites
1 cup mushrooms
(SS, CC) 3 cups spinach
Serves 6 Salt and pepper to taste

¼ cup whole grain flour Mix all ingredients in a glass baking dish sprayed with cooking spray. Cook 45 minutes
1/ cup crumpled feta cheese at 350 degrees. Makes 6 servings. Can refrigerate and re-heat in the microwave.
2 TBSP chopped scallions
3 TBSP water
1 oz. Spike seasoning
2/3 cup almonds, ground Oat Pancakes or Waffles
1 tsp baking powder (SS, CC)
¼ cup grated parmesan cheese Serves 8
1/3 cup low-fat cottage cheese
1 cup mushrooms
½ cup old fashioned oats
Preheat oven to 400 degrees. Wash and dry mushrooms. Heat oil in skillet, then add ½ tsp baking powder
mushrooms and sauté for 5 minutes, until mushrooms start to brown and all liquid ½ tsp baking soda
has evaporated. While mushrooms are cooking, combine cottage cheese, parmesan 1 ½ cup low-fat buttermilk
cheese, flour, almond meal, baking powder, Spike seasoning, eggs (beaten) and water 1 ¼ cup whole grain flour
in a large bowl. When mushrooms are done and slightly cooled, gently stir them into 2 eggs, beaten
mix, then stir in feta cheese and scallions. Spray muffin tins with cooking spray and ¼ cup butter unsalted
fill about ¾ full with batter. Bake 25 minutes or until muffins are browned and firm. ½ tsp salt
Can re-heat in microwave for 1-2 minutes.
Mix flour, oats, baking powder, baking soda and salt together. Stir in buttermilk, eggs
and butter until smooth. For waffles, add 1 more egg and 1 TBSP of oil. For pancakes,
spray a pan with cooking spray and place over medium heat. Pour 2-3 TBSP of batter
Easy Spinach and Onion Egg bake – Breakfast for 6 days! into frying pan. Cook 2-3 minutes until bubbles form on top of pancake. Flip and
(Detox, FS, RR, SS, CC) cook 2 more minutes. For waffles, add 1 cup batter to hot waffle iron and close lid.
Allow to cook as desired crispness.
Serves 1 (or 6)

1-32 oz. carton of liquid egg whites

3 eggs
1-10oz package frozen chopped spinach
1 onion, chopped

Defrost spinach according to directions. Spray a glass 9x11 baking dish with cooking
spray. Add all ingredients. Bake at 350 degrees for 45 minutes. Split into 6 pieces.
Store in refrigerator and reheat in a microwave for 1-2 minutes.

FS - Fat Shredder RR - Rapid Results SS - Sure & Steady CC - Continued Commitment 4.

Poached Eggs with Fresh Shiitake Mushroom Sauce Scrambled Eggs with Goat Cheese
(SS, CC) (RR, SS, CC)
Serves 4 Serves 2

2 TBSP white vinegar 4 egg yolks

4 shiitake mushrooms 1/8 TBSP salt
1 TBSP olive oil ½ TBSP olive oil
½ tsp soy sauce 1 TBSP low-fat milk
½ tsp rice vinegar seasoned with salt and pepper 1/8 tsp pepper
1/8 tsp salt
2 shallots, minced In a bowl, whisk eggs with the milk, salt and pepper until blended. Heat the oil in a
2 whole wheat English muffins or whole grain bread heavy-bottomed skilled over medium heat. When hot, add the eggs and shake the
4 eggs pan to distribute them evenly. Cook 1 minute, then distribute the goat cheese and
herbs over the eggs. Scramble the eggs until done.
Boil water in a shallow and large pan or skillet over high heat. Add the vinegar.
Discard stems of mushrooms and only use caps. Combine oil, soy sauce, vinegar, salt
and pepper in a small skillet over medium heat. Add shallots and mushrooms and
sauté for 3-4 minutes. Toast bread or English muffins. Soufflé Omelet with Zucchini, Artichoke and Cheddar
Serves 4
While mushrooms sauté, use a spoon and stir the vinegar water in circular motion.
Carefully break the eggs into the swirling water, keeping the water moving by gently
stirring. Cook over low heat until the whites are firm, about 3-5 minutes. You can 4 eggs
spoon some water over the yolks to finish cooking them if they have not set. Place 1 cup tomatoes
bread on plates. Remove eggs from water with slotted spoon, being careful not to 1/8 tsp pepper
break them. Drain for a moment before placing them on top of the bread. Spoon the 1 TBSP olive oil
sautéed mushrooms over the top. ¼ tsp sea salt
2 medium zucchini, cut into half-inch pieces
4 egg whites
1 cup artichoke hearts, chopped
Protein Pancakes - 1 1 cup low-fat cheese shredded
(SS, CC)
Heat oil in a large skillet over medium-heat. Add zucchini, artichoke, and tomato.
Serves 1 Cook 5 minutes, stirring occasionally, until vegetables are crisp-tender. Set aside.
Beat the egg whites with a hand mixer until they form soft peaks. Add the whole
Cooking spray eggs (lightly beaten), salt and pepper; stir. Cook 2-3 minutes, or until lightly browned
¼ banana on the bottom. Using a spatula, slide omelet onto a plate. Return it to the pan with
1 cup fresh baby spinach leaves cooked side facing up; cook 10-12 minutes; until golden. Place vegetable mixture and
1 TBSP peanut butter cheese on half the egg and fold it over to enclose filling. Press down lightly with the
½ cup strawberries spatula until omelet holds its shape and the cheese melts.
1 TBSP cinnamon
1 TBSP vanilla extract
½ oz. old fashioned oatmeal
5 egg whites Southwest Potato, Tofu and Spinach Scramble
(SS, CC)
Heat pan on medium heat. Spray with cooking spray. Combine all ingredients in a Serves 4
blender (except fruits) for 30 seconds. Pour batter into pan. Add sliced fruit into
batter by hand. Cover pan and cook 2-3 minutes until the tops bubble; flip and cook
until done. Spread peanut butter over the pancakes. 1 TBSP olive oil
2 sweet potatoes, finely diced
1 yellow onion
2 tsp chili powder
1 tsp oregano
Protein Pancakes - 2 1 tsp cumin
½ TBSP salt
(RR, SS, CC)
6 oz. baby spinach
Serves 1 ½ cup water

Cooking spray Heat the olive oil in a skillet over medium-high heat and sauté the potatoes, onion,
1 banana, smashed jalapeno, chili powder, oregano and cumin for 3 minutes, stirring frequently. Add the tofu
1 TBSP peanut butter and salt and stir to combine. Add ½ cup of water and immediately cover pan. Cook for
1 TBSP cinnamon 5 minutes. If the pan is very dry, stir in about 2 TBSP of water. Mound spinach on top of
1 tsp nutmeg tofu mixture, cover and cook until the spinach wilts, about 2 minutes. Stir to incorporate
½ tsp ground clove the spinach into the tofu and potatoes. Cook until most of the water has evaporated.
1 TBSP vanilla extract
3 eggs

Heat pan on medium heat. Spray with cooking spray. Combine all ingredients in a Tomato-Mushroom Omelet
blender for 30 seconds. Pour batter into pan. Cover pan and cook 2-3 minutes until (RR, SS, CC)
the tops bubble; flip and cook until done. Spread peanut butter over the pancakes. Serves 1
2 eggs
¼ cup cheese
1 tomato, plum tomato
1 large mushroom cap, diced

Whisk eggs in a bowl and stir in cheese. Pour mixture into small frying pan that has
been lightly sprayed with cooking spray. Evenly spread tomato and mushroom pieces
over the top. Cook over low-medium heat for 10-15 minutes until eggs have set.

FS - Fat Shredder RR - Rapid Results SS - Sure & Steady CC - Continued Commitment 5.

Vegetable Omelet with Turkey Bacon Zucchini Hash Browns
(RR, SS, CC) (Detox, FS, RR, SS, CC)
Serves 1 Serves 2

2 slices turkey bacon 2 eggs

2 eggs 1 tsp garlic powder
2 TBSP green pepper 1 tsp onion powder
2 TBSP onions 1 dash pepper
2 tsp olive oil 2 tsp olive oil
3 mushrooms, sliced 1 cup shredded zucchini

Beat eggs in bowl. Cook vegetables in oil about 5 minutes. Reduce heat and add eggs. Heat oil in skillet. Mix all ingredients together in a bowl and drop, by spoonfuls, into
Cook until center is set. Loosen omelet with spatula and fold into an omelet shape. the hot skillet. After browning on one side, spray with cooking spray and flip; brown
Serve with bacon on the side. the other side.

Wild Mushroom and Herb Omelet

(RR, SS, CC)
Serves 2

1 TBSP scallions
2 eggs
3 cups mushrooms
1 TBSP chives
¼ tsp tarragon leaves
1/8 tsp pepper
4 egg whites
2 TBSP fat free sour cream
1 TBSP parsley
¼ cup low fat milk

Heat skillet over medium-high heat. Coat with cooking spray and add mushrooms
until liquid evaporates. In a bowl, mix together 1 TBSP milk, sour cream and pepper.
In another bowl, mix 2 TBSP milk, onion, chives, parsley, tarragon, egg whites and
eggs. Re-spray pan with cooking spray, pour in egg mixture and cook until center is
set; top with mushrooms. Loosen omelet and fold with spatula. Pour sour cream
mixture over omelet (optional).

FS - Fat Shredder RR - Rapid Results SS - Sure & Steady CC - Continued Commitment 6.