Quick and Easy Zone Breakfasts

The zone diet plan can be best described as - carbohydrate moderate, protein adequate and low fat diet. This is also referred to as forty thirty thirty diet - 40% carbohydrate, 30% protein and 30% fat. Dr. Barry Sears developed the zone diet plan in 1995 and it has many followers.

Giving up the typical bowl of cereal for breakfast is an adjustment and if you follow the Zone, you’ll need to plan ahead. Your mom was right – you need to eat breakfast. Eating breakfast has been shown to improve concentration, problem solving ability, mental performance, memory, and mood. Breakfast skippers also have a harder time fitting important nutrients into their diet. Many foods eaten at breakfast contain significant amounts of vitamins C and D, calcium, iron, and fiber.

Some people believe that skipping breakfast may help them lose weight. The reality is that skipping meals often leads to overeating later in the day.

Breakfast Burrito

1 wheat tortilla
1 carton egg substitute (equal to 2 eggs)
1 piece turkey bacon
1 serving low-fat cheese
Salsa to taste

Scramble egg substitute until cooked or cook in microwave. Cook turkey bacon in the microwave. Place cooked bacon on wheat tortilla, top with cheese, egg substitute and salsa. Wrap all up in tortilla and microwave for 45 seconds

Breakfast Smoothie

½ cup of frozen blueberries
1 medium banana
1 cup of yogurt
vanilla to taste

Pour into blender and process until smooth.

Karen Barnaby’s Spicy and Cheesy Toasted Pumpkin Seeds

Makes 2 Cups

• 1 Tbsp. egg white
• 1/8 tsp. salt
• 1/4 tsp. cayenne pepper
• 1/4 tsp. garlic powder
• 2 tsp. soya sauce
• 1/4 cup very finely and freshly grated Parmesan cheese
• 2 cups raw, hulled pumpkin seeds

Preheat oven to 350°F.

Beat the egg white with a whisk until soft and foamy. Add the rest of the ingredients and toss well. Spread out on a parchment lined baking tray, in an even layer. Bake for 13-15 minutes until the pumpkin seeds pop. Let cool completely and store in a covered container.

 

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