Eggs are a must-have for your clean-eating routine. Why? They’re an excellent source of complete protein, if you consider just the whites. (One extra-large, raw egg white contains 3.5 grams of protein and only 17 calories.) And they contain virtually no carbohydrates or fats, so they are the perfect muscle-growth food. Some whole eggs are fortified with omega-3 fatty acids – the good fats – improving their already egg-cellent nutritional profile.

Oxygen:
Do you consider yourself a good cook?

Monica:
“With foods that need to be eaten on a diet, yes! With other meals I can follow a recipe pretty well. I enjoy cooking breakfast more than anything else.”

Luckily, you don’t need a chef’s degree to prepare eggs. They’re versatile and forgiving. Anyone can fry, boil, scramble, bake or poach them, and eggs are as delicious for supper as they are for breakfast or lunch.

Oxygen:
How can someone new to fitness stay focused on eating clean?

Monica:
“Try to get to bed at a decent hour so you’re not tempted in the evening by goodies. Also, take one day at a time. Just focus on the day at hand and don’t stress. It takes time to get in shape and stay in shape. Be patient!”

Eggs can be readily transported in your cooler, especially if they’re hard-boiled. Or try scrambling egg whites in the morning and packing them in your cooler for the day, ready to be enjoyed at any of your small meals throughout the day.

Here’s Monica’s favorite clean eating breakfast:

Healthy Huevos Rancheros

Ingredients:
•     4 to 5 egg whites
•     ¼ cup black beans
•     2 tbsp salsa
•     ½ to 1 oz low-fat cheddar cheese, shredded
•     1 or 2 yellow corn tortillas

Instructions:
In a frying pan, scramble egg whites. Add black beans and salsa. Mix well and simmer for 5 to 8 minutes. Add cheese (Monica recommends weighing if necessary to watch grams of fat) and let melt. In another pan, heat tortillas (Monica heats hers until they are crispy). Set on a plate and pour egg mixture over top. It will be hot, so be careful. Enjoy!

Nutrients per serving (including cheese and 1 tortilla):
Calories: 213, Total Fats: 2 g, Saturated Fat: 1 g, Total Carbohydrates: 26 g, Fiber: 5.5 g, Protein: 24 g, Sugars: 1 g, Sodium: 434 mg, Cholesterol: 3 mg

Nutrients per serving (including cheese and 2 tortillas):
Calories: 271, Total Fats: 2.5 g, Saturated Fat: 1 g, Total Carbohydrates: 38 g, Fiber: 7 g, Protein: 25 g, Sugars: 1 g, Sodium: 437 mg, Cholesterol: 3 mg