Easy Peasy Fancy Egg Cups

These egg cups are simple to prepare and are a great grab-and-go breakfast. Extra egg cups can be stored in the fridge (or freezer) and reheated in the microwave. And you can get creative with toppings for something a little “fancy” … like I show you with Step 2.

I hope you enjoy them! Please come back to this post and comment below how they turned out … and would love to see any photos of your creations!

Ingredients:
6 large eggs
6 egg whites
2 small yellow squash, chopped
1/2 medium red bell pepper, chopped
1/2 small onion, chopped
1/2 cup arugula
1 crispy bacon strip
1-2 tsp fresh feta, crumbled
Himalayan salt, to taste
ground black pepper, to taste; optional
Nonstick cooking spray

Preparation:

Step 1:
1. Heat oven to 350° F.
2. Beat eggs and egg whites in a large bowl. Season with salt and pepper if desired. Add squash, pepper, and onions to egg mixture; mix well.
3. Lightly coat a twelve cup muffin tin with spray.
4. Evenly pour egg mixture into muffin cups.
5. Bake for 15 to 20 minutes, or until a toothpick inserted into the center of cups comes out clean.
6. Serve warm or store in fridge or freezer for later

*If you have a convection oven, you may want to cook at 325° F.

Step 2:
This is the “fancy” part! 😉
1. Heat up 2 already prepared egg cups
2. Cook one bacon strip – I use a microwave bacon grill similar to this one. (I don’t think the one I have is available anymore.)
3. Plate the egg cups and top with arugula, your preferred amount of crumbled feta, and about 1/4 of the bacon strip. (of course eat the rest while you’re plating the food – haha!)

FYI – My favorite mainstream brand outside of official Greek markets is Vigo. It’s the most authentic because it’s made of sheep’s milk and is a full block of cheese sitting in water – just like it’s supposed to be. I’m Greek, I kinda know my feta cheese. 😉

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I’m sure you’ve heard the saying “abs are made in the kitchen,” right?

I just really started understanding what that really meant just a few years ago. Wish I did sooner because it’s SO TRUE.  Doing all those crunches and then eating whatever you want sure isn’t gonna do it. Pushing yourself in your cardio class and then indulging in sweets daily, definitely won’t do it.

 

Do not workout to eat.

Eat to workout.

Because in order to get rid of that stubborn belly fat that hides behind all the hard work we do through exercise, we MUST have a clean diet. And that clean diet FUELS your workouts.

So how do you eat clean? This doesn’t mean that you NEVER, EVER, EVER have a slice of pizza, have a piece of cake, or enjoy a glass of wine. It means eating wholesome, natural foods, 80-90% of the time and “fun (cheat) food” 10-20%” of the time.

And a good way to start eating clean is with a clean grocery list, but before I list my grocery list, here are some helpful tips.

Healthy Grocery List & Tips for grocery shopping

TIPS FOR GROCERY SHOPPING:
  • Get rid of the junk food – now! Time to go through your fridge and pantry and remove any temptations.
  • Do NOT go hungry! Because otherwise you’ll stray away from you healthy food list and start buying junk, or just over-buying.
  • If you’re on a budget, stick to the minimum requirements and look for coupons and deals at local stores.
    • This is a cool site: http://www.organicdeals.com/ (I also follow them on Facebook)
    • I also use the following free smartphone apps: Zipongo, coupons, fooducate.
  • Just because something is labeled “low-fat” “a good source of…” or “healthy” DOES NOT mean it is healthy!
  • Reduce alcohol consumption. It shuts down your metabolism, promotes fat storage (especially in women) and breaks down muscle tissue (makes you rethink your weekends, right?!) If you can’t go a few weeks without a drink, then … there may be other, bigger issues to resolve other than weight.
  • The following foods generally should be avoided or just set aside for your one or two cheat meals: soda (includes diet soda), fruit juice, sports drinks, cookies, chips, crackers, candy, ice cream, pudding, flavored yogurt, deli meats, processed meats, white breads and pastas, sugary cereals, and any packaged processed foods that are full of sugar and processed, chemical crap! Did you know that sugar spikes insulin and promotes fat storage? So avoid it as much as possible if you want to lose weight,  get leaner and just be healthy!

GROCERY LIST
(asterisks indicate my highly recommended foods):

Protein:

  • Protein powder (Vegan options available)*
  • Eggs & Eggwhites*
  • Boneless/skinless chicken breast*
  • Canned Tuna (in water)*
  • Tilapia*
  • Wild Salmon*
  • Lean Ground Turkey or Turkey Breast
  • Tofu (Vegan friendly)
  • Plain Nonfat Cottage Cheese
  • Plain Nonfat Greek Yogurt (Fage is my favorite brand)
  • Nonfat cheese sticks (great as a snack)

Fibrous Veggies:

  • Kale*
  • Asparagus*
  • Spinach*
  • Broccoli*
  • Green beans*
  • Bell Peppers
  • Mushrooms
  • Cauliflower
  • Zucchini
  • Cucumber
  • Artichoke

Don’t be afraid to experiment and try other veggies (including those that are not as fibrous). There are so many others out there besides what I’ve listed, so explore and have fun!
Complex/Starchy Carbohydrates:

  • Old-fashioned Oatmeal*
  • Low-carb/Low-sugar cereal
  • Brown Rice*
  • Quinoa*
  • Sweet potatos*
  • Yams
  • Whole Grain Bread (I personally LOVE Ezekiel bread, from the brand Food For Life, and they are also gluten free)

Healthy Fat Options (pick at least 2):

  • Olive oil*
  • Natural peanut butter or almond butter (please note that the only ingredient should be: peanuts or almonds. There should be oil on top, low/no sodium).
    • And I LOVE PB2, which is powdered peanut powder that’s half the fat of regular peanut butter, easier to add to shakes and you can add water to make it into the peanut butter consistency that we’re used to.
  • Coconut Oil
  • Flaxseed oil
  • Avocado
  • Almonds
  • Walnuts
  • Pistachios

Fruit

  • Blueberries*
  • Raspberries*
  • Strawberries*
  • Apples
  • Pears
  • Banana (women should limit to 1/2 of a banana and make sure it’s on the greener side and not so ripe)
  • Lemons (for water & fish)

Beverages

  • Water* – MUST HAVE and make sure you’re drinking frequently
  • Unsweetened Almond Milk* (can be flavored, I like vanilla)
  • Sugar Free Coconut Milk
  • Green tea bags*
  • Coffee* (watch for those creamers, they are REALLY fattening)

Condiments & Spices

  • Balsamic Vinegar*
  • Honey
  • Salsa
  • Chili powder
  • Mrs. Dash*
  • Mustard
  • Cinnamon*
  • Unsweetened Baking Cocoa
  • Stevia or Truvia

Vitamins

  • Fish Oil*
  • Multi-vitamin* (or Shakeologycan also be your daily multi-vitamin … and then some!)

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Hope this was helpful and let me know if you need any help.

If this helped you do some of your grocery shopping, please leave a comment below!

 

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