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10-minute Homemade Breakfast Sandwich

10-minute Homemade Breakfast Sandwich

This past week I have made a conscious effort to make more meals at home so that I can monitor the real caloric values that I am eating. I have been good about weighting my food and creating lower calorie alternatives to popular foods. Unfortunately, this is happening the same week that my parents decided to replace our counter tops, so I have been getting microwave creative as well :).  Anyway, one of Greg’s favorite breakfast meals is a breakfast sandwich–you know those greasy, fatty kind from fast food places– personally I am not a breakfast fan, but since I know how important it is, I was seeking out recipes that I would love as well. That is when my 10-minute breakfast scramble sandwich came into play! It is fast, low-calorie and super yummy! Really, if this is your breakfast you can’t go wrong! The best part about this sandwich is that is is customizable to your taste (just watch the toppings, remember everything you add, adds calories!). So here is the run down of the breakfast sandwich.

Theresa’s Breakfast Sandwich

1 Bagel Thin 110
Egg Beaters (61g) 30

Avocado (.5 oz)

Green Bell Pepper/Red Bell Pepper/ Green Onion 30
Reduced fat cheese slice 45
Total Calories 240

Lightly toast the bagel thin and place cheese on it. Finely chop the avocado and bell pepper and green onion. Place egg beaters and veggies into a small square or circular tuber wear container and microwave for 2 minutes. Place egg on sandwich. Eat and enjoy!

I like to eat this sandwich with an apple, banana or other fruit serving on the side. Total calories is around 330 for the whole breakfast.


I’m a loser today.

Today was my weigh in day, and guess what 1.8 pounds down… Despite that horrible binge on Saturday I am still down 1.8 pounds this week and 8.8 pounds total. The best thing about it is that I don’t feel like I’m on a diet or doing anything special. I’m eating, and just making better portion choices and food choices. Sparkpeople is great tool, I have really loved the articles they post and the site is so user friendly.



Today also marks t-3 days until the ½ marathon! I am getting excited, I want to be at the finish line and see my time already! I didn’t feel like running outside today  so I decided to have a gym day today and it turned out to be pretty good. I started off on the treadmill for 25 minutes going through 4.5/5.0/6.0 intervals (in all honestly I probably only did 3 minutes at 6.0). I then went and did some circuit training, if you’re familiar with 24-hour fitness it is their 24 minute circuit. It felt great lifting some weights, but boy are my arms weak!!!! I finished up with a different treadmill and did hill training at a 4.5 pace. Overall good workout if I do say so myself! Tonight Greg and I also went for a little walk, nothing big just 3 miles around the block, burnt a fair amount of calories though 🙂




I also made my super yummy 300 calorie pasta lunch. I love this dish so much, the flavors are amazing! I made it differently than last time though. To make it healthier I added some asparagus and took out the meat (I’m not really a meat fan anyway). I also topped it off with an iced passion tea, yum! Non-sweetened of course.




The sauce is a combination of spinach, onion, bell pepper, asparagus and the vodka sauce. I put it all together and then sauté it in a pan. It doesn’t look super appealing at times, but it sure taste amazing!

In other food news, I have found the perfect snack! I tend to make low calorie meals (in the 200-350 calorie range) so my snacks are normally around 150-200 calories. I take a skinny cow light cheese wedge (35 calories), 6 triscuits (120 calories) and 4oz of vanilla almond milk (45 calories). It is the perfect size for a snack that will hold you over between lunch and dinner!


& tonight Greg and I are making round steak (his choice), asparagus, and baked potato. Should be yummy and all at 366 calories.


If you would have told me that I would be losing weight eating pasta, potatoes, steak ect, I would never have believed you. I think it’s a lesson to us all, that you can lose weight without eating only salad! All in all what I am doing is not a diet at all; it really is a lifestyle change and that is why I think I am going to be successful this time.


Also for those wondering, here is what my meal plan looked like today:




40g of oats

1 teaspoon brown sugar

108g of banana (the fruit varies)

Calories: 261

This breakfast will typically keep me full for about 4-5 hours and gives me a lot of fuel for my workouts



2oz Whole Wheat Pasta

Classico Vodka Cause ¼ cup




Bell Pepper


Calories: 288 calories





Baked Potato 200g

Beef Round Steak 4oz


Calories 366



1 tablespoon peanut butter

Triscuits (6)

Laughing Cow Light

Almond Milk  (4oz)

Post workout:


100 calorie pack almonds


Total calories 1405! Which is right where I want to be since I burnt 711 calories today.


I snack a lot! I get full fast on my 300ish calorie meals and snacking throughout the day helps me feel like I’m not being cheated. Snacking works for me, just be careful though, I measure everything out meticulously if you eye stuff your calories are most definitely going to be higher!

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