ULTRA FAST EGG WHITE OMELET
1 Serving

Beat four egg whites and one whole egg with two tablespoons of skim milk. Toss eggs in a skillet lightly coated with a nonfat cooking spray like Pam. Eat with a small toasted whole-wheat bagel or banana.

POWER-PACKED OATMEAL
1 Serving

Follow stovetop instructions for instant oatmeal (it's just as nutritious as the slow-cook version). While it's cooking, blend together a half cup of skim milk and one scoop of protein powder. When the oatmeal is cooked, add milk and a small handful (one-half ounce) of sunflower seeds.
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EASY BANANA AND PEANUT BUTTER SHAKE
1 Serving

This one is so simple and delicious, it feels like cheating. Start with a blender and mix up a shake using water and one serving of your favorite meal-replacement powder (vanilla or chocolate) according to directions. Once it's blended, add a banana and a heaping tablespoon of all natural peanut butter, plus three ice cubes. Blend on high speed for 45 seconds and serve.

ZESTY BURRITO
1 Serving

Spread two tablespoons of fat-free refried black beans on a small whole-wheat tortilla. Throw in four scrambled egg whites. Add one tablespoon chopped onion, half a tablespoon of low-fat sour cream. Smother with two tablespoons of salsa. Roll and eat.
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LUSCIOUS PEACH SMOOTHIE
1 Serving

Place a serving of your favorite vanilla meal-replacement powder in a blender. Add water and blend as directed until smooth. Then add one cup of nonfat peach yogurt and three ice cubes, and blend for an additional 45 seconds.
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FANTASTIC FRENCH TOAST WITH YOGURT
1 Serving

This french toast is worth lingering over, and the yogurt and milk deliver protein and calcium.

Beat together one egg white, one whole egg, one tablespoon of skim milk, a dash of cinnamon, and a few drops of vanilla. Dip two slices of whole-wheat bread into the egg mixture, coating both sides. Spray a hot skillet with nonfat cooking spray, then place coated bread in the skillet. Brown both sides. Serve hot with a generous dollop (one tablespoon) of fat-free vanilla yogurt. Polish off with a nice, cold glass of fat-free milk blended together with a scoop of protein powder.