Patients and friends sometimes ask me what I actually eat when no one else is around. I have never hidden my affinity for cookies or the fact that I love food. My advice is to be as balanced as possible and eat all of the foods you love, in reasonable amounts. This is a breakfast I prepare for myself on those rare lazy Sundays when I'm only cooking for myself. My breakfast preferences have always trended towards anything that can be doused with hot sauce!
1 organic egg and 2 additional egg whites, 1/4 cup shredded organic cheddar, 1/3 of an avocado, 1 plum tomato, 1 T diced onion, 2 T fresh cilantro, a wedge of lime and hot sauce, of course.
This is one of my favorite simple meals. It has about 300 calories, 20 grams of protein and 7 grams of fiber. If you are watching calories you can use low fat cheese and egg whites only to cut the calories to about 240. Keep the avocado for healthy fats and lots of fiber.