• 1/8 green pepper, diced
• 1/8 onion, diced
• 2 fresh mushrooms, diced
• 2 egg whites
• 1 egg yolk
• 1/8 cup low-fat cottage cheese

Directions :

1. Place first three ingredients in a microwave-safe container, cover and microwave on medium setting until vegetables are tender.
2. Whip eggs and cottage cheese.
3. Scramble eggs in skillet with cooked vegetables until done.

Nutritional Analysis :
Calories: 136
Protein: 15 g
Total fat: 6 g
Saturated fat: 2 g
Cholesterol: 216 mg
Fiber: 2 g
Sodium: 229 mg

Recipe provided by Cooper Clinic Nutrition Services

• 1 slice Dave’s Killer Bread® (21 whole grain), toasted
• 1/4 fresh avocado or 2.5 oz. chunky guacamole
• 2 cooked egg whites
• 1 Tbsp. chia seeds
• Salt and pepper to taste (optional)
• Drizzle of olive oil (optional)

Directions

• Toast bread until brown.
• In a small skillet, cook egg whites until done.
• Spread avocado slices or guacamole on toast, then sprinkle chia seeds on top.
• Top with egg whites and season with salt and pepper to taste.

Nutrient Analysis
Serves: 1 | Serving Size: 1 slice of toast

Calories: 232
Fiber: 8 g
Fat: 9 g
Protein: 13 g
Saturated Fat: 1 g
Sodium: 555 mg
Cholesterol: 0 mg
Carbohydrates: 27 g

Recipe provided by Kathy Duran-Thal, RDN, LD, and Cooper Clinic Nutrition .

• French toast
• 12 slices of day-old French bread, 1½” thick
• 4 eggs (or 2 eggs + ½ cup Egg Beaters)
• 4 cups low-fat milk
• ¼ cup sugar
• ½ tsp. salt
• 1½ Tbsp. fresh lemon peel/zest
• 1 tsp. vanilla extract

Cinnamon sugar mixture

• 1 Tbsp. sugar
• 2 tsp. ground cinnamon

Tip
Cinnamon Sugar is available at Penzeys .

Directions :

• In a mixing bowl, whisk together eggs, milk, sugar, vanilla, salt and lemon zest.
• Grease two 9×13 glass pans. Divide bread between the pans.
• Pour mixture evenly over bread. Let soak 5 minutes.
• Turn bread over.
• Mix sugar and cinnamon in a small bowl and sprinkle over bread. Cover with aluminum foil.
• Place pans in fridge and let chill for 12 hours.
• Bake uncovered at 325°F for 30 to 45 minutes.
• Serve at once, with fresh fruit and maple syrup (optional).

Nutritional Analysis:
Serves 12 | Serving Size: 1 – 1½” thick bread slices

Calories: 305
Total fat: 4 g
Saturated fat: 1 g
Carbohydrates: 109 mg
Sodium: 716 mg
Protein: 12.5 g
Cholesterol: 66 mg
Fiber: 2 g

*Nutritional Analysis uses 4 eggs and does not include toppings

Recipe provided by Kathy Duran-Thal, RDN, LD, and Cooper Clinic Nutrition Services .

• 2 Tbsp. healthy butter substitute
• 2 Tbsp. sugar or sugar substitute
• 1 cup Eggbeaters or egg whites
• 1 Tbsp. cinnamon
• 1/2 tsp. nutmeg
• 1/2 tsp. orange zest/rind
• 2 tsp. maple extract
• 1/4 can orange juice concentrate mixed with 1/4 cup water
• 4 slices of whole grain bread of choice

Directions :

• Preheat oven to 400 degrees.
• Mix egg whites, maple extract and orange juice with water. Set aside.
• Spread butter in the bottom of an 8-inch baking pan and sprinkle cinnamon, sugar and nutmeg over the pan, reserving a little cinnamon for use as a topper.
• Dip bread slices into egg white mixture on both sides and arrange in pan.
• Cover with remaining egg white mixture and top with sprinkles of cinnamon.
• Bake for approximately 25 minutes until eggs are set.

Nutrition Analysis:
Serves: 4 | Serving Size: 1 slice
Calories 175
Fat 3 g
Saturated fat 0.5 g
Cholesterol 0 g
Protein 9 g
Fiber 2 g
Sodium 27 g
Carbohydrate 2 g

Recipe provided by Meridan Zerner, MS, RD, CSSD, LD, CHWC , Cooper Clinic Nutrition

• 1 (5.3 oz). Chobani Greek yogurt (0% fat)
• 1/4 cup Kashi Go Lean Crunch
• 1 Tbsp. sliced almonds
• 1 Tbsp. chia seeds
• 1/2 cup fresh blackberries
• 1/2 cup fresh blueberries

Directions :

• Layer ingredients.
• Chill or serve immediately.

Nutritional Analysis:
Serves: 1

Calories: 352
Fat: 11 g
Saturated Fat: 1 g
Carbohydrates: 44 g
Sodium: 76 mg
Fiber: 12 g
Protein: 23 g
Calcium: 260 mg

Recipe provided by Cooper Clinic Nutrition

• 1 1/2 cups fresh watermelon, diced (black seeds removed if not using seedless)
• 1 cup frozen sliced unsweetened strawberries
• 1/2 ripe banana, peeled, frozen, sliced
• 1/2-3/4 cup skim or low-fat milk (or unsweetened plain almond milk)
• Lime juice squeezed from one lime
• 1 Tbsp. chia seeds
• 1-2 scoops whey vanilla protein powder

Instructions :

• Add all ingredients into a blender and blend until creamy.
• Add more milk/almond milk based on preferred consistency.
• Optional- top with additional chia seeds to mimic the look of watermelon seeds and add more visual interest.

Nutritional Analysis :
Serving Size: 2
Calories: 240
Fat: 4.5 g
Carbohydrates: 36 g
Cholesterol: 45 mg
Sodium: 115 mg
Fiber: 4 g
Protein: 18 g

Recipe provided by Cynthanne Duryea, RDN, LD , Cooper Clinic Nutrition Services

• 1 tsp. olive oil
• Non-stick cooking spray
• 1/4 cup onion, diced
• 1/4 cup red bell pepper, diced
• 1/4 cup mushrooms, diced
• 1/2 cup spinach; trimmed, washed and torn
• 3/4 cup egg beaters
• 1 egg
• 1/2 cup Cabot Reduced Fat Cheddar Cheese, shredded
• 4 whole-wheat flour tortillas
• Guacamole and salsa (optional)

Directions

• In a medium skillet, sauté onion, bell pepper and mushrooms in olive oil until tender. Add spinach and cook until wilted.
• Drain vegetables of any excess liquid and place cooked vegetables in a small bowl and set aside.
• Spray the same skillet with non-stick cooking spray. In a small bowl, beat together egg beaters and egg. Cook over medium heat until done. Add cooked vegetables to the mixture to warm.
• Working with one tortilla at a time, add 1/4 of the egg mixture and 2 tbsp. of cheese on to one side of the tortilla. Fold over and press slightly. Continue with the remaining 3 tortillas. Place one tortilla at a time into medium skillet to warm and allow the cheese to melt.

Nutritional Analysis
Serves: 4 | Serving Size: 1 Quesadilla

Calories: 183
Fiber: 2 g
Fat: 6 g
Protein: 13 g
Saturated Fat: 1 g
Sodium: 401 mg
Cholesterol: 60 mg
Carbohydrates: 20 g

Recipe provided by Cooper Clinic Nutrition

• 1 cup steel cut oats
• 1 pear, chopped
• 1 apple, chopped
• 1/2 cup Craisins®
• 2 Tbsp flaxseed
• 1/2 tsp vanilla
• 1 1/2 cups fat-free, high protein milk
• 2 Tbsp brown sugar
• 1 tsp ground cinnamon
• 1 1/2 cups water

Directions

• Combine all ingredients in a slow cooker.
• Set on low, cover and cook overnight.
• In the morning, stir in more milk to reach desired thickness.
• Sweeten to taste.

Serves: 6; Serving Size: 1/6 of recipe

Nutritional Analysis
Calories: 210
Fat: 2 g
Saturated Fat: 0 g
Protein: 7 g
Sodium: 30 mg
Carbs: 40 g

Recipe provided by Cooper Clinic Nutrition