Friday, November 30, 2012

A Healthy Frittata Recipe, and the Rest of My Day

I was super hungry today so I made myself a BIG healthy low carb high protein meal for my Lean & Green. This is really delicious and very flexible; you can adapt it to whatever lower carb veggies you have on hand. This frittata is so easy to make! It's similar to a quiche without the crust.

Healthy Vegetable Frittata

2 cups (packed) of raw chopped veggies of your choice (or, if you are using leftover cooked veggies, use 1.5 cups cooked)
2 cups of Egg Beaters
3 Tbsp half and half (optional, but this counts as a fat serving on Medifast)
onion powder, Mrs. Dash and or/other seasonings of your choice
1 Tbsp Parmesan cheese

Just steam or saute the veggies until they are soft, cool them slightly, add the half & half and the Egg Beaters along with the seasonings to taste, and pour the whole mixture into a 9-inch pie pan. Sprinkle the Parmesan on top and bake at 425 degrees for 20 minutes.

healthy frittata recipe

I used broccoli, spinach, and sliced baby Portabella mushrooms in mine. I think tomatoes would be good too! If your plan allows it, you could add a meat (turkey sausage, diced ham, bacon) and/or some shredded cheese to the mix.

The recipe as stated is one Medifast Lean & Green meal (yes for the WHOLE pie) with 2 condiments and a fat. You should add one more fat serving to complete your L&G. Maybe some olive oil to grease the pie pan.

Nutrition stats for this entire recipe:

398 calories
18 g carbs
6.5 g fiber
62 g protein
9 g fat

Of course it is basically impossible to eat this in one sitting, so it is great for a hungry day when you can have a third or so for lunch and the rest for dinner, like I did.

The rest of my day was on plan also, with 5 Medifast meals and some black coffee. I went to the physical therapist too. I biked for 6 minutes, then had ASTYM treatment, massage, ultrasound, and e-stim with ice. She also taped my left foot to see if it helps with the pain. That's the foot that bothers me the most.

I am tired and planning to go to bed early tonight. I also hope my dog will stop being a 6AM alarm clock; it sure would be nice to sleep until 7:30! I can't remember the last time I did that.

Enjoy your weekend!


Anonymous said...

I came across your blog from following a recipe on Pinterest, and I am impressed! How does your family support your weight loss? My husband has been battling to lose weight ever since we met 8 years ago, and it's a battle similar to yours. His doctor said he should be at 180-190 lbs for his height, but he was over 300. Currently, he's at 250. He asks me (healthy, 5'5", 125 lbs) to help him and encourage him, but when I do, he ignores me. We've been married for over 4 years... by now, I think he just hears me nagging. He'll sneak out for junk food after I've gone to bed. When I call him on it, it just starts a fight. How does your family help you, and how can I help him?

Lyn said...


as frustrating as it is, it really has to be his choice. You can support him by making healthy meals to share and having lots of fresh produce and other healthy snacks around and not buying junk, but what he eats is up to him. "Calling him on it" will just cause conflict, but saying, "I love you and worry about your health" is a better message. He shouldn't have to sneak junk food to avoid negative attention, so just tell him you are sorry for the nagging and will help him any way he likes, and love him no matter what. Then set the example. When he is ready, he will join you.

Anonymous said...

I just had to say, this is very good advice Lyn! You can support another person's efforts and you absolutely should, but unfortunately you cannot motivate them or police their intake (even if they say this is what they want.) That motivation and discipline has to come from inside them.

Take care,

Anonymous said...

Now after you get your weight where you want it, you can make this same dish as step 1.,,,,step 2. Wrap arround grassfed, organic beef sausage,,,,step 3. Slice crossway into dainty, keto sushi breakfast rolls!!!!! Fun for party trays !