Breakfast: It sets you up for the rest of your day. It needs to be filling, full or protein, and easy to make in a jiffy. If you are thinking about starting the four hour body diet, first change the way you have breakfast. Eat it within an hour of waking up, 30 minutes is even better. Try it for two weeks and if you feel like you have more energy, try applying these simple concepts to the rest of your day as well.
1.5 cups 2% Cottage Cheese
500 mL Egg Whites in Carton
1/2 Jar Artichoke Hearts from 1L Jar
1/2 Cup handful grape tomatoes
If you would like to add spices, go ahead: I like Rosemary, Basil or a little fresh ground pepper.
Preheat Oven to 350°F (convection bake if possible)
In an 8x12 casserole dish, apply oil to the bottom and sides of the pan. I use either the canola oil the artichoke hearts are sitting in, or macadamia nut oil.
Mix first three components in Casserole dish. Sprinkle tomatoes on top. Bake for 50-60 minutes at 350°F. Let casserole cool and split into 6 portions. (4 if you want a hearty helping)
Nuke for 1-2 minutes in microwave in the morning, and enjoy with black coffee. (or with whole cream if you must add cream)
Feel free to add meat or vegetables: Chicken with cumin on it or pollock adds some more lovely protein to this. If you want to add cauliflower or broccoli, make your florets quite small and blanch them first in hot water to soften them up.
Composition of a serving: 6 portions
Calories: 179
Fat: 7g
Cholesterol: 7.5 mg
Sodium: 312 mg (14% daily)
Carbohydrates: 3.0 g
Sugar: 2.5 g
Protein: 20 g
Fiber: 3 g
Potassium: 119 mg
% Daily vitamins: 3% vitamin A, 5% calcium,1% iron, 20% riboflavin, 8% niacin,10% folate, 34% vitamin C
Composition of a serving: 4 portions
Calories: 298g
Fat: 10 g
Cholesterol: 11mg
Sodium: 468 mg
Carbohydrates: 4.5g
Sugar: 3.8g
Protein: 30 g
Fiber: 4.5g
Potassium: 119 mg (178 mg)
Potassium: 119 mg (178 mg)
% Daily vitamins: 4.5% vitamin A, 7.5% calcium, 1.5% iron, 30% riboflavin, 12% niacin,15% folate, 51% vitamin C
