I love having a Breakfast, Lunch and Snack Rotation to follow! I believe that it makes life easier in lots of ways! To demonstrate just how easy it is, I have created a series of posts showing my Rotation in action… here’s the plan for Wednesday!
Breakfast: Egg, Cheese, Ham and Spinach Sandwich + Orange
I love my Wednesday breakfast! You can’t go wrong with an egg sandwich! Actually, I take that back, you can go wrong depending on the ingredients you choose to have in your sandwich! (I’m looking at you biscuits, bagels, sausage and artificial orange cheese!) When you choose healthy ingredients like a sourdough or whole grain english muffin, a thin slice of cheese, a thin slice of nitrate free deli ham, and veggies (like spinach), an egg sandwich can provide a nutritious start to your day!
Of course, the egg is the main star! I prefer organic, pasture-raised eggs like those from Vital Farms.
If you’ve never made an egg sandwich before… start now! It’s so easy and much healthier than picking one up at a fast-food drive-thru or from the freezer aisle of the grocery store. It only takes about 5 minutes…
- Toast an english muffin.
- While the english muffin is toasting you have just enough time to fry an egg. (I spray the pan with just a little bit of Avocado oil.)
- When the egg is done, remove it from the pan and place it on the lightly buttered, toasted english muffin.
- Layer on a slice of cheese, which will immediately start to melt.
- Before adding the ham, warm it up. Use the pan you just cooked the egg in. With the heat turned off, let the ham heat up for about 10 seconds each side, then place it on top of the warm egg and cheese.
- Top the ham with some fresh spinach leaves.
- Place the top of the english muffin on and Enjoy!
Don’t forget to add a side of fruit, like an easy-peel Clementine.
This sandwich is great on the go. Place it in a bag or container for later and re-heat in the microwave.
There are plenty of healthy variations. Try whole grain toast or a whole grain bagel, various cheeses, Canadian bacon or bacon, baby kale and maybe even add a slice of tomato and/or avocado.
My family and I enjoy this sandwich every Wednesday morning. Since it’s so easy, and I always have the ingredients on hand, it usually shows up on one of the weekend days too!
Lunch: Spinach Salad with Cucumber, Tomato, Feta Cheese and Deli Meat + Salad Dressing + Nut Mix + Dark Chocolate
Lunch is a great time to add some vegetables to your day in the form of a salad! This one is simple… baby spinach, sliced cucumber, tomato, and crumbled feta cheese. You can also add some protein with deli meat, tuna, or rotisserie chicken.
To add a little more protein, omega-3 fatty acids and some antioxidants…
I like to keep my nuts raw and unsalted and I like my chocolate to be “dark”! The darker the chocolate, the better, because there is less sugar. 85% is about as high as I can go before it tastes too bitter to my tastebuds! Theo is one of my favorite chocolate brands because it is organic and fair trade. Even though this chocolate is a bit more expensive, it is worth it! As long as I portion it out appropriately, I’ll get about 4-5 servings.
You probably know by now that I like to pack up lunches for my family the night before! I use EasyLunchboxes (affiliate link). They even sell convenient little containers (affiliate link) perfect for salad dressing! I added a serving of Balsamic Vinaigrette from Lighthouse. When I’m not lazy, I make a dressing from scratch!
Snack: Cottage Cheese with Fruit or Crackers
Low fat cottage cheese is an excellent source of protein and nutrients such as B Vitamins, Calcium, Phosphorous and Selenium. I like to pair my cottage cheese with fruit like melon, pineapple or peaches.
Cottage cheese is also great with crackers. My husband will pack this snack with him to take to work on Wednesdays.
Breakstone’s individual serving size cups of 2% Cottage Cheese are convenient with 10 grams of protein but only 80 calories! (Tip: Cottage Cheese contains a type of protein called casein, which your body digests at a slower rate than other types of protein. This helps to keep you fuller longer, which is why it is often recommended to eat before bed to help prevent any late night hunger pangs.)
So there you have it… Wednesday’s breakfast, lunch and snack rotation! Modify or change any meal to suit your needs and tastes! Need another snack? If you choose to have your cottage cheese with crackers, then add a serving of fruit for a second snack. Check out my list of 15 Healthy Snacks for more ideas!
Check out other posts in this series:
- Breakfast, Lunch and Snack Rotation (an introduction)
- Breakfast, Lunch and Snack Rotation for Monday
- Breakfast, Lunch and Snack Rotation for Tuesday
- Breakfast, Lunch and Snack Rotation for Thursday
- Breakfast, Lunch and Snack Rotation for Friday