Eggs or an egg white omelet make a balanced and nourishing meal that's perfect anytime of day, says registered nutritionist Theresa Albert.“They contain every nutrient required to sustain life, including B12, riboflavin, phosphorus, selenium, and choline, plus each egg has about eight grams of protein." She likes to add feta, Greek yogurt, hemp seeds, sunflower seeds, or hummus to boost the protein even more, as well as last night's veggies, whether that's a wilted salad or roasted squash.
Heat a cast-iron frying pan over high heat. Soak a paper towel with grapeseed oil and wipe the pan, leaving a thin layer. Add 1 or 2 beaten eggs, a couple tablespoons additional protein (if desired), and 1/2 cup veggies. Cover, turn heat down to medium low, and let cook over for about 2 to 3 minutes, until eggs are firm.