EGG AND LOX ON AN ENGLISH MUFFIN

3 egg whites

1 whole egg

2 oz lox and

1/4 cup chopped onion

1 whole-wheat English muffin

1 cup blackberries

  Scramble eggs with lox and onion. Serve on top of a split toasted English muffin with berries on the side.

Total: 389 calories

  The protein in the eggs can help build muscle, plus eggs contain vitamin B12, which is vital for breaking down fat. In one study, people who had two eggs at breakfast ate 164 fewer calories at lunch.