Breakfast.. means “break the fast” for a reason! Quick, easy one pan breakfast…yummy and healthy, too!

I’ve interviewed people regarding their food intake for close to 30 years. Of the 3 main meals, the one meal that is most often in a “rut” is breakfast.

People give a variety of reasons for choosing the “same ole, same ole” for their first meal….”I’m just not hungry within an hour of waking up”, “I don’t mentally wake up until lunchtime and can’t bother fussing with food in the morning”, “I’m so rushed, I just need to throw something down the chute and move on with the day”.

Those of us with Metabolism B realize the importance of our first meal. It’s very important that we eat, whether it is a snack or a meal, within 1 hour of wake up. (The choices vary depending on the Step of MM that we are living in).

Breakfast is the meal that turns OFF the over-generous liver so you can be in charge of your insulin and blood sugar.
Breakfast is the meal that will change up your metabolic rate from sleep mode to awake mode.
The first meal will feed your brain its preferred fuel source, the right amount of carbohydrate.
Keeping your meals/snacks coming within 5 hours of each other keeps the wear and tear on your pancreas and liver to a minimum…and puts YOU in control.
Smooth blood sugar curves, instead of sharp peaks and valleys, promotes weight loss and 24/7 quality of life in terms of energy, focus/concentration, mood.
Like everyone else, I get in a “rut” with my breakfast choices. Today, I’m working from home and I thought….French Toast! Yep, that’s what I thought. Smiling. Here’s how I made it, and a substantial, delicious breakfast in one pan that was top notch for health and really, really good!

Spray a skillet with olive oil cooking spray and place over medium heat

In a small mixing bowl, whisk together ½ cup egg whites, 2 Tbls of half and half, and a little salt until aerated

Dip a Sandwich Thin , Deli Flat, or the right amount of lite bread for your Step in the egg mixture, coating all sides until well coated.

When the skillet is warm, place the bread product in the skillet and lightly brown on one side before flipping to the other side.

Place the golden brown “toast” on a plate.

I then took the remaining egg white/cream mixture and poured it into the hot skillet. I added some fresh ground pepper, diced tomato, and shredded lite cheddar cheese and scrambled the excess egg mixture into fluffy delicious eggs as a “side” for the French toast.

I used Walden Farms zero calorie syrup, added a cup of coffee, and had a really great breakfast made in one pan in no time flat! Diane


About Diane Kress

Author of The New York Times Bestseller; The Metabolism Miracle, The Metabolism Miracle Cookbook, and The Diabetes Miracle. and The Metabolism Miracle, Revised Edition. Owner, developer, and administrator of The Metabolism Miracle's support site: Registered Dietitian, Certified Diabetes Educator, Email:
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