Quick, easy, healthy. What could be better?
1 oz diced meat (ham, smoked turkey, spicy sausage)
1/2 oz shredded cheese
2 slices bread
Cost: Fall 2013 $0.60
Nutrition: 330 calories, 30 carbs, 26g protein, 650 mg sodium, 18% DV calcium, 14% DV Iron.
(Compared to a commercial egg muffin, this has similar calories, but equivalent of 1 ounce more protein, 120mg less sodium and 3 g more fiber.)
Nutrition Tip: 2 egg whites in place of 1 whole egg saves 32 calories from fat with 2g more of protein.
Nutrition Tip: Another way to increase flavor while decreasing fat is to add your own sausage seasonings to lean ground chicken, turkey or pork. As a compromise, cook your favorite spicy sausage with an equal amount of lean meat to cut fat in half.