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Fast, Easy, Light, High Protein Meal

Everyone always says that they don't have time to cook something healthy at home. Well, do you have four minutes?  Here's a meal that takes only four minutes to make, contains less than 150 calories and 15 grams of protein, and is loaded with nutrients. Oh yeah, it also tastes great!

There are a handful of foods that I believe are miracle foods. I won’t list them all here. (I have to keep you coming back somehow, right?) With all the hype on the latest trendy foods, juices, energy bars, we sometimes forget about one of the most basic, natural and healthy of foods: eggs!

I eat eggs almost every day and usually several times a day. I throw an egg or two into everything, from soups to stir-fries. Or sometimes I just eat simple hard-boiled eggs with a dash of salt and pepper. By the way, try adding eggs to your soups.  Not only do eggs bring additional protein and nutrients, but you will be addicted when you see how much flavor and thickness they bring to the soup.

I could go on and on about all my fun, easy and light egg recipes from breakfast to dinner to desserts, but I’ll start today by giving you the recipe for my latest fixation: the Four-Minute Ham, Cheddar, & Chive Coffee Cup Scramble!

Even if you absolutely hate the idea of cooking, I promise you, the benefits are worth it. Plus, cooking for yourself at home can often take less time than the 5-10 minutes it will take you to stand waiting at Starbuck's or in a drive-thru line to buy your breakfast. (In reality, it’s also less expensive to eat at home.)

So, give it a whirl, and let me know what you think - I always love hearing your favorite recipes or adaptations, so tweet me at @arFit.

Four-Minute Ham, Cheddar, & Chive Coffee Cup Scramble

* 1 Egg
* 1 Tbsp water
* 1-2 Tbsp chopped chives (or to make things even quicker you can use dried chives from your spice rack)
* 1 Thin Slice Deli ham (1 ounce)
* 1 Cubic Inch Cheddar (or Swiss) Cheese (shred or grate)

1. Coat a microwave-safe coffee mug with cooking spray.
2.  Add Egg, Ham, Water, Chives and beat until blended.
3. Microwave on high for 30 seconds, stir around and microwave for another 30-45 seconds or until egg is cooked.
4. Add salt/pepper to taste and sprinkle with shredded cheese as desired.


Love, Amanda

Amanda Russell is a top-rated fitness and lifestyle writer, professional keynote speaker, Olympic-trained athlete, model, spokeswoman, founder of and one of the industry's leading experts in fitness, wellness and change.  Amanda has her own professional online workout channel and talk show. She can be found writing about life, fitness, wellness and change on her website: To watch Amanda’s show, visit AmandaRussell.TV. She was recently named as one of Google's "Next Top Fitness Trainer's in 2012."

Find more of Amanda on FacebookTwitter and Google+.

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