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Scrambled Eggs with Toast and Grapefruit!


Servings: 2


  • Cooking oil spray
  • 1/4 pound smoked chicken breast, cut into cubes
  • 1/4 cup egg whites
  • Salt and pepper, to taste
  • 1/2 cup shredded nonfat cheddar cheese
  • 4 slices whole-grain bread, toasted
  • 2 grapefruit, cut in half and seeded


  1. Coat a nonstick skillet with cooking spray and heat the skillet.
  2. Add the cubed chicken and egg whites.
  3. Season with salt and pepper and cook for 2 minutes.
  4. Add the cheese and cook until the cheese is melted.

To serve: Spoon the scrambled eggs onto plates and serve with toast and grapefruit.
Recipe provided by The 5-Factor Diet (Meredith Books, 2006) by Harley Pasternak, M.Sc., with Myatt Murphy.



Swap Your Bread

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Swap Your Bread

Regular white bread or wraps can be loaded with fat and calories, so choose wisely! First, always look for breads that say whole wheat or whole grain. And be sure to look for ones that are high in fiber—bread products with at least three grams of fiber per serving are considered a good source.

These are my favorite healthy breads and wraps to look for at the grocery store:

La Tortilla Factory Low Carb High Fiber Tortillas. (These are only 80 calories, have 7 grams of fiber, and 0 grams of saturated fat!)

Arnold Sandwich Flats.
(With only 100 calories, 0 grams of saturated fat, and 5 grams of fiber, these are a perfect swap to your typical hamburger bun—they’re lower in calories and have double the fiber.)

Arnold FlatBread Pocket Thins.
(These are the perfect alternative to pita bread, since they pack 10 grams of fiber and have 0 grams of saturated fat. Since these are so high in fiber, they’ll keep you much fuller than regular pita bread would.)

CREDIT TO: Seventeen Magazine