nutritionist Chelsea

Hi, I’m Chelsea!

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21 Simple, Quick, & Easy Meals

Protein-Packed Breakfast in 5 Fast Minutes

The following has become my standard breakfast: 2 eggs, ½ an avocado, and some sort of fruit, and it keeps me very full until lunch. What I love about this breakfast is that it is ready in 5 minutes flat-something you will love, too!

What (your ingredients): 2 eggs Olive oil (optional) ½ avocado Salt and pepper, to taste Red pepper flakes (optional) Fruit of your choice

How (your directions):

Heat a nonstick pan over low heat, and add ½ teaspoon olive oil to pan, if using. Whisk 2 eggs into bowl.

Slice an avocado in half, wrapping the half that contains the pit in plastic wrap. Place in fridge for another use. Hint: the avocado half with the remaining pit will not turn brown for 1-2 days!

Cube or slice the avocado onto your plate, and add salt, pepper, and red pepper flakes to your taste.

Now that the nonstick pan is heated, pour eggs into pan and scramble, LOW and SLOW-this truly is the secret to the world’s best scrambled eggs. Salt and pepper to taste. Hint: do not salt the eggs until they are finished cooking, because salt added at the beginning of the process will make the eggs watery. Nobody wants watery scrambled eggs!

Serve eggs and avocado with a side of fruit. Enjoy!

Why (the science): We all know that avocados are a rich source of heart-healthy fats, specifically omega-3 fatty acids. But did you know that they are also rich in protein? In fact, avocados contain all 8 essential amino acids, the fundamental units of proteins. Essential amino acids are those that our bodies cannot synthesize and must therefore come from our diet. The mighty avocado contains ALL of them! Avocados can be a great protein option for vegans and vegetarians. HERE is a great read on the benefits of avocados, although, my guess is you don’t need convincing when it comes to eating them!

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