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Egg whites with spinach and mushrooms

My go-tos for the morning are about 1/2 cup of liquid egg whites (or about 2-3 egg whites from whole eggs and sometimes I'll throw in a whole egg to boost it if I know I'm not going to get a lot of protein during the day.

The other is oatmeal (old-fashioned or steel-cut oats) and then I add flaxseeds and some protein powder, skim milk and whatever toppings I feel like that day like fruit, cinnamon, honey, etc. Some protein powders don't seem to do well when microwaved, so you may have to adjust the amount based on the liquid or mix it in after cooking. I also use peanut butter or PB2 which is peanuts with the oil pressed out of it and made into a powder. It's got a lot less fat than regular peanut butter and is good as a flavoring or you can reconstitute it with water to make a spread for bread or whatnot, though it's just not as smooth as regular peanut butter.

On occasion I'll make protein smoothies from 1/2 cup to 1 cup of skim milk or add some yogurt if I want it thicker, scoop of protein powder, 3-4 ice cubes, flaxseeds and flavor with whatever strikes the mood...berries, bananas, peanut butter (PB2 works well for this), vanilla, cocoa powder, etc.