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    Low Calorie Breakfast Egg White Sandwich

    This weight loss meal for breakfast is low in calorie, and high in satiety! Using low calorie bread, egg whites, low calorie cheese, and avocado, these macros will help you reach your weight loss goals.

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    This breakfast is 283 calories, with 20 grams of protein, 29 grams of carbs, and 11 grams of fat.

    egg sandwich with calories and macros

    This breakfast sandwich is a macro dieters perfect meal. A perfect blend of carbs, protein, and fat can have you feeling full for longer, as any glucose spikes are mediated by the protein and fat during the meal. Slow digesting meals keep you satisfied and full. {learn more about counting macros here}

    Healthy Substitutions for this breakfast sandwich

    I wanted to lower the calories for my favorite breakfast sandwich, since after all, calorie counting has helped me lose the last 10 lbs as well as maintain my new low weight for almost a year now!

    So, I made a few healthy substitutions to bring down the overall calories.

    low calorie bread and low calorie cheese
    • The Bread!! I have a whole post on my favorite low calorie breads. And while I could opt for the 45 calorie bread, this sandwich needed something a little heartier. So, I chose the Dave’s Killer bread thin sliced bread. This bread is a game changer! It’s as nutrient dense as his other breads, but they’ve just reduced the weight of a slice by cutting it thin. Normal slices of bread are 140 calories, and this one is 70! With two slices, calories saved =140!!
    • The Eggs. If you’ve been here on my blog for more than a minute, you’ll know, I eat egg whites every single morning! So, this change wasn’t hard. A breakfast sandwich made with 2 eggs would be 140 calories. To make it with 1/2 cup egg whites = 50 calories! A saving of 90 calories.
    • The Cheese. I like low fat and fat free cheeses, but recently, I discovered Sargento’s Ultra thin sliced cheese! With 45 calories in each slice, you save 65 calories over using 1 ounce of regular sliced cheese.

    Total calories saved = 295 CALORIES!! WOW

    I’d love to know what you have done to save calories on your favorite breakfast foods to maximize weight loss! Hit me up in the comments!

    If you like this recipe, you might also like

    My easy healthy meal plan for weight loss {with 30 days of meal ideas!}

    19 Low calorie ideas for eating eggs for breakfast

    low calorie bread and low calorie cheese
    egg sandwich with calories and macros

    Low calorie Egg Sandwich

    With egg whites, thin sliced cheese, and thin sliced bread, this egg sandwich saves you almost 300 calories for breakfast!
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    Course: Breakfast
    Cuisine: American
    Diet: Low Calorie, Low Fat, Low Salt
    Keyword: egg white egg sandwich, low calorie egg sandwich
    Prep Time: 5 minutes
    Cook Time: 3 minutes
    Servings: 1 serving
    Calories: 283cal
    Author: Amy Roskelley

    Ingredients

    • 2 slices Thin sliced Dave's Killer Bread (70 calories each)
    • 1/2 cup egg whites (50 calories)
    • 1 slice Sargentos Ultra Thin Sliced Cheddar cheese (45 calories)
    • 30 grams avocado (48 calories)

    Instructions

    • Toast the two slices of low calorie bread
    • Cook egg whites on hot skillet, using cooking spray. Cook until no longer runny.
    • Top with thin slice cheese, and let it melt for about 30 seconds to 1 minute.
    • Make the sandwich with the bread, egg and cheese, and sliced avocado in the middle.

    Nutrition

    Serving: 1sandwich | Calories: 283cal | Carbohydrates: 29g | Protein: 20g | Fat: 11g
    Nutrition Facts
    Low calorie Egg Sandwich
    Serving Size
     
    1 sandwich
    Amount per Serving
    Calories
    283
    % Daily Value*
    Fat
     
    11
    g
    17
    %
    Carbohydrates
     
    29
    g
    10
    %
    Protein
     
    20
    g
    40
    %
    * Percent Daily Values are based on a 2000 calorie diet.

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    Low calorie egg white breakfast sandwich with avocado

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