Macro friendly weekly Frittata

Happy Easter!

Meal prep is such a buzz word all over the internet, it seems there are hundreds of ideas out there that people are sharing. I do like the idea behind it but I don’t think one size fits all and are you going to plan/eat the same thing every single day? Probably not! Could you for a couple or a few day I think so!
IMG_2700My daughter and I have made several versions of mason jar salads, my all time favorite was the orzo, mozzarella, tomato spinach salad but there is only so much of it one can eat in a week. Variety is the spice of life or so goes the saying.  Though the convenience of having lunch already made and my upbringing to not waste food, the saying when I was a kid growing up was there were people starving in Africa eat your meatloaf – yuck! Meatloaf is still my nemesis!
IMG_2692Working on being a little more self conscious of what I put in my mouth I find it a whole lot easier to prep at least my breakfast, lunch and snacks for the work week. I try to do this on a regular basis, when I don’t I actually miss it so I am getting better at it.
IMG_2693IMG_2694My staple for breakfast is the frittata I make every Sunday and once cooled I put 5 pieces in a container and bring it to work with me.  It solves a few problems; one I’m not a morning person, so making a healthy meal every morning just not going to happen, two I am never hungry when I wake up, I generally don’t eat till around 9:30, three is the portions are already pre-set and I have already calculated out the macros – if you are watching them.  
IMG_2695IMG_2696This has been going on for months now and I am have not once been like ugh more eggs! Which is saying something because i’m not a huge fan of eggs I generally only like them poached but this is working for me, so I thought I would share it with those people who might need a little help for at least the morning.
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My Macro Friendly Frittata

16 ounce container of egg whites – or 8 large eggs – 1 container of egg substitute – you be you!
1 Large or Extra Large egg – it does make a difference
3 ounces cubes ham
1 small onion diced
1 ounce fat free feta cheese
5 florets broccoli chopped
1 green onion diced
1 teaspoon olive oil
6-8 grape tomatoes – halved
Kosher salt and black pepper
Sriracha sauce – a must if using egg whites
IMG_2699I heat the olive oil in my cast iron pan, saute the onion and ham.  Add the broccoli for another minute or so. In a small bowl I combine the whites with the egg and season with salt and pepper plus the hot sauce.
IMG_2698Pour the eggs over the ham, onion and broccoli then add the cheese and tomatoes. Sprinkle with the scallions, salt and pepper and let it cook the bottom of the frittata for about 3-5 minutes on medium low heat. Finish off under the broiler till set and browned.

Let it set up for about 5 minutes before you remove it from the pan. I run a spatula around the edge and try to lift it off the bottom of the pan, just so it won’t stick. It’s happened. Slice it and enjoy!
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Serves 8
Approx Macros – for the egg white and 1 egg 
80 Calories – 2 Fat – 2 Carbs – 12 Protein

2 thoughts on “Macro friendly weekly Frittata

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