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Spray a small bowl or ramekin with cooking spray. Crack an egg in the bowl and add your favorite seasonings and whisk with a small fork. Put the egg mixture in the microwave for one minute. Then, you can make almost any breakfast creation you'd like! Add the eggs to a whole wheat tortilla and add veggies, fat free cheese and hummus. Or top a whole wheat English muffin with a piece of ham to make your very own breakfast sandwich. All of these can be refrigerated and reheated.

The next step is to eat a small snack between breakfast and lunch. Try a piece of fruit with peanut butter, some almonds or a half a cup of yogurt. It may be difficult to get into the habit of eating a morning snack if you don't already do this. You may not feel hungry and sometimes we feel that if we eat when we are not hungry we are ruining our diet. Just a handful of nuts will stoke the fire so it doesn't blaze out of control by lunch.