Some meals are so good that you just have to enjoy them again.

Buttermilk Baked Eggs:   283 cal      6.2 g fat         11.7 g protein               18.8 g. carb           PB

This recipe is from Marion Cunningham’s The Breakfast Book. All I added were the sides. Great book full of good recipes.

1 slice 70-cal whole-grain bread   [Nature’s Own is still my go-to]                                                  one 2-oz egg                                                                                                                                                        2 Tbsp buttermilk                                                                                                                                            1 oz [¼ c.] mixed berries                                                                                                                               nearly black coffee, tea, lemon juice & hot water,                                                                           green smoothie or fruit smoothie or natural apple cider

Cut out a hole from the middle of the bread using a 2” cookie cutter or juice glass. HINT: put the ‘hole’ in a sandwich bag in the freezer. Save for Dutch Breakfast later on. Toast the bread lightly. HINT: this step could be done the night before. Or cut and toast the bread weeks in advance and freeze. Lightly spray an oven-proof pan with cooking spray and put the toasted bread in in. Break the egg over the bread so that the yolk lands in the hole. Carefully spoon the buttermilk over the egg and bread. Season to taste. HINT: you could prep this far and refridgerate over night. Bake at 350 for 15 minutes. Meanwhile put the fruit in a small dish, brew your beverage, pour your fruit smoothie and you have a terrific breakfast!

Red Beans & Rice   280 calories       1.2 g. fat       13 g. protein       57.5 g. carb       GF, PB

This is the old classic recipe for the ‘perfect protein’. Yeah, you’re right, the carbs are way out of control, but for a once-in-a-while this is really good. HINT: This is enough for 4 servings! Either have a gathering or cut the recipe or freeze for later.

2 cups brown rice, cooked [one cup rice cooked in 2 cups water]                                               ½ cup celery, chopped                                                                                                                                    ½ cup sweet yellow pepper, diced                                                                                                                 1 cup onion, chopped                                                                                                                                  2 cloves garlic, minced                                                                                                                                   ¾ cup tomato sauce                                                                                                                            oregano & black pepper                                                                                                                                    2 cups red beans, drained and rinsed [Goya brand is very good]                                                          ½ cup green peas

Cook the rice. Saute the celery, pepper, and onions for 5 minutes. Add the garlic and cook 5 minutes more. Add the tomato sauce and seasonings. Stir in the red beans and heat through. When the rice is done, add 2 cups to the mixture. Serve with the cooked green peas.  Easy to prepare, easy to eat.