Healthy Breakfast Sandwich

June 4th, 2012

Unable to view this YouTube video? Try this mirror instead.

Hello healthy makeup geeks!

I’m sorry it’s been awhile since posting things on my personal blog, but it’s been the most chaotic few weeks I’ve had in a long time!

I wanted to share with you my new breakfast item that I eat everyday to keep me on my healthy lifestyle. I found that when I eat this breakfast sandwich, that I’m not nearly as hungry for lunch and feel more energized in the morning. It only requires a few ingredients and is SUPER easy to make

This adds up to about 300 calories which is a good amount for breakfast as you need the fuel for the day. But if you’d like to make it even healthier, cut out the jam and just use Pam spray instead of olive oil.

Have a very happy Monday!!

xoxo,
Marlena

Ingredients

Deli Meat – Your favorite kind I am using Oscar Mayer Deli Fresh Chicken Breast
Cheese – Sargento Ultra Thin Provolone
Eggs
Bread – I use Ezekiel low sodium bread because it’s organic and flourless which makes it gluten free but you can use whole wheat or any kind you prefer.
Seasonings
Jam – This step is optional I am using apricot but you can use your favorite flavor.

How to Prepare

Beat 1 egg or just the egg white in a small bowl until fluffy. Add a small amount of milk and beat until smooth. Just like making scrambled eggs.
Add approximately ½ tsp granulate garlic to the egg and milk mixture. You can add as much as you like depending on how much you like garlic or for added flavor add some Mrs. Dash.
Add a small amount, approximately ¼ tsp of the Grillmates Roasted Garlic and Herbs seasoning to the egg mixture and beat until all the seasonings are incorporated into the eggs and they are nice and fluffy.
In a small pan over medium-high heat, add a small amount of EVOO (extra virgin olive oil) or spray the pan with a non-stick spray like Pam. You want your pan to be relatively hot.
Add the eggs to the pan and with a spoon or small spatula pull the egg away from the sides of the pan in toward the middle and keep cooking until the egg is completely done.
While the eggs are cooking, you can toast your bread if it needs it. You don’t want you bread to be too soft or the hot eggs will make the bread soggy.
Place the scrambled egg on the bread.
Take your deli meat, you can choose whichever kind you like (I am using chicken) and place in the same pan that you cooked your eggs in, slightly brown 3-4 slices just to bring out the flavor. Place the warm meat on top of your egg.
Now place a slice of the Sargento Provolone cheese or cheese of your choice on the meat and put the top of the bread on the sandwich.
In the same pan again, spay your pan with nonstick cooking spray and place the sandwich in the pan allowing the bread to brown and cheese to melt. This will help bind the sandwich together.
The last step to making this delicious sandwich is completely optional but you do really need to try this. Spread a thin layer of jam over the top piece of your bread. I am using an organic apricot jam but you can use a sugar free jam and any flavor you like. I promise, this is delicious and you really need to try it this way!

And there you have it, perfect quick and easy breakfast that happens to be just as delicious as it is healthy. Once you have made this it will quickly become a staple in your breakfast recipes. Bon Appétit!

itskatherine

Hey Marlena! This looks delicious, I’m totally trying it tomorrow morning Also, the Ezekiel is not gluten free, it’s just flour less!
- duhhhh
  
  they actually do offer gluten free bread. if your going to say something make sure you have your facts straight.
  - Ballet_girl02
    
    Shut up.
- Marlena
  
  I’ll have to double check it But any bread you like will work! I just use this bread as I’m trying to find out if I’m gluten intolerant…
  - http://www.aquilah.com/ Aquilah
    
    I’d love to know your findings on this as I’m starting to wonder if I am as well.
  - Itskatherine
    
    I am gluten intolerant, I was diagnosed with celiac disease a few months ago and so far its been okay! Some good gluten free breads to try are Udi’s and Trader Joe’s Brown Rice bread. But super delicious, 100% gluten free, and very bread-like I think with the ezekiel bread you may be referring to glycemic index (amount of carbs) which is in fact lower than typical bread. I think Ezekiel has 15g carbs while normal bread has around 23g. If you’re trying to cut carbs (I find that they really affect my weight loss) than Ezekiel is the way to go!! Anyway, thanks Marlena for this video, I’m trying the breakfast this morning and it looks AMAZING (and yes, I’m putting jam on it! The French way!)
Diaz Jasmine96

That looks yummy!
- http://twitter.com/MakeupGeek Marlena
  
  It’s SO delicious! I’ve eaten almost every day since I got back from Paris, and I’m not tired of it yet
  - Susanhofferts
    
    I know the food is incredible in Paris did you find that you ate more there and gained weight or where you able to stick to your usual routine?
    - http://twitter.com/MakeupGeek Marlena
      
      I actually ate a ton while in Paris, but lost 4 pounds because I walked and took the stairs everywhere Plus the food there is more organic, which I think helped!
acleftwich

Thank you for the video! I can’t wait to try it. Your eye makeup looks awesome in this!
- http://twitter.com/MakeupGeek Marlena
  
  Thank you so much
Jesxsenia

My pretty Marlena being healthy is the best thing there is
- Sobeida J Sanchez
  
  Marlena what shade of makeup forever foundation do you wear? We wear the same shades and I really want to try it
  - http://twitter.com/MakeupGeek Marlena
    
    I wear the HD foundation in #140
BrieBelle00

If you don’t have a gluten issue, you should switch to a low-carb bread As you probably know, since I’ve seen some of your other vids on what you eat, carbs are just refined sugars. Keeping those non-vegetable/fruit carbs low is the key!
- http://twitter.com/MakeupGeek Marlena
  
  I completely agree You know of a good low carb bread that’s also gluten free?
  - http://twitter.com/ebbyzone Ebbers
    
    Hi Marlena!
    
    Just jumping in to suggest that you try the Genius bread by Glutino. It’s low in carbs and gluten free.
    
    Also, if you are trying to see if you’re gluten intolerant, I’d recommend staying away from anything that lists wheat, barley, oats, or rye on the label as all of these contain gluten (with the exception being specially processed gluten-free oats). Something may be “flourless” and still contain gluten (learned this the hard way lol).
    
    I know from experience that it can take a lot of work to see if gluten is your culprit, but it can be done.
Designbyheart01

Do you know where we can find that bread in ca?
- DesignFriend
  
  Try Whole Foods or health food stores
- Jesoneluv21
  
  We have Sprouts in Nor CA and they carry it in their freezer section:)
- http://twitter.com/MakeupGeek Marlena
  
  I got mine in the organic section at Bel Air/ Raleys
- Kyle
  
  Albertson’s in the frozen section. Stays fresher longer
Jlalom

Sounds good! Something I want to point out though. Most packaged deli meat like the one you showed, tends to be very high in sodium. Just something to be aware of.
- http://twitter.com/MakeupGeek Marlena
  
  Very true! I actually prefer the sliced turkey meat from Costco- is lower in sodium and fresher, but I ran out of time to go to Costco (they’re insanely busy and it’s across town from me
http://twitter.com/shetheocean shetheocean

You look wonderful Marlena! I am on the journey with you also, but doc says no eggs says it’s bad for cholesterol but the drugs he gives for that are scary to me!!!
- Ayaya2u
  
  cholestero are actually created by carbs. try a low-carb diet before going on those insane meds for LIFE
Shannon

This sounds like such a delicious idea! As of this week I’ve been working on my healthy lifestyle journey and have a weight of almost 90 pounds and I’m giving myself enough time, not rushing it or anything. I’m soooooo ready to be healthy and confident in my body, I’m only 19 years old and I’m sick of feeling like a fat blob so instead of complaining about it – I’m going to change it. I’m actually partnering up with my mom, she’s not as big as I am but certain medications have led her to become all big and now she wants to take care of it as well. My biggest thing is changing my relationship with food – for years I didn’t use it what it should primarily be used for – fueling your body. It was used out of boredom, comfort, anger, celebration – but mainly boredom. I want to be smaller and healthier but above all happy. I’ve made the biggest change by quitting pop cold turkey – not as hard as I thought it would be considering I was the BIGGEST soda addict. I drank soda like it was water. My poor body. I’m so ready to make this change for the rest of my life and y’know, it doesn’t sound all that bad. I find you to be such an inspiration Marlena – I have so much respect in that you lost the weight the right way and you were blunt – there’s no miracle pill to lose the weight and it can’t be a ‘diet’ it has to be a complete change of lifestyle and if you want it to stay off, this has to be something that will stick with you. I also like how you show it’s not all going to come off at once. The first time I lost weight in 2010 – I lost 40 pounds but then I hit this huge plateau. I was stuck. I wasn’t going anywhere with the weight it seemed and then some stuff happened at home and I started to regress, turning to fatty foods and then not exercising. But no more. Aha. You are such an inspiration. You’re so beautiful inside and out, you’re so talented, and you’ve taught me so much about makeup. It’s thanks to you that I save a lot of money when going out to the store to buy quality products no matter if it’s high end or drugstore. Your weight loss journey just makes you that much more inspirational. I’m so ready to lose all this weight but of course am not rushing it. Another big thing I’m having to work on, is cooking. It’s just now that I’m really starting to cook but this is definitely something I’m going to have to whip up! Breakfast is definitely the hardest meal for me to come up with. Something low in fat but filling at the same time. I love this idea – it’s so quick and easy to make. The jam sounds interesting, I don’t usually pair sweets with savory food but I’m not a picky eater so it’s worth a try. Thanks so much for the idea and thanks so much for just being you, you’re such a beautiful person inside and out. =]
- http://twitter.com/MakeupGeek Marlena
  
  What an incredible story! Thanks for sharing that with me Your story sounds like mine! Don’t give up- you’ll lose it in time. It’s been 3 years for me and I still have 25 more pounds to go. Just have to keep at it
DesignFriend

If you want to make this sandwich even better from a health standpoint, I’d actually
recommend using Hormel’s Natural Choice meats. The don’t have Nitrates, Nitrites or msg as preservatives in them like 90% of the meats on your shelves will. Nitrates have been linked to blood vessel damage, which can cause heart disease and increases your risk of diabetes because they change the way your body uses sugar. This info is via the Mayo Clinic, btw. I didn’t make it up! http://www.mayoclinic.com/health/sodium-nitrate/AN02119

I would also consider using a full fat cheese, but less of it instead of the low-fat cheese.
Grated the cheese will let you sprinkle it on and eat less of it.

A lot of low-fat cheeses can be full of filler products to try to make the cheese taste better since the fat (and the flavor from it) was removed. The full-fat cheese may have more calories and fat, but in the end is kinder to your body because it is more basic in it’s ingredients.

Sorry for the nutritional lesson. I had to mention it because I care The recipe sounds great overall and Ezikiel bread is a great choice Also, that Hormel meat seems to be best prices at Target of all places. It’s pretty expensive at your regular grocery stores unfortunately.
- AYAYA2U
  
  GREAT tips! they are right on!
- http://twitter.com/MakeupGeek Marlena
  
  What great tips- thank you! I’ll have to check that out, esp since I practically live at Target haha
  - Kathy Boxford
    
    Instead of useing fake deli meat grill a bunch of Chicken Breast and shred them put in a tupperware bowl and add that to your Sandwiches deli meat is so bad for you I mean really bad for you so much so that They tell prego women not to eat it during preg because it causes birth defects Just a small suggestion There is a gluten free bread made by the same people who make Ezikie bread it is brown rice bread gluten free and it is great just toast it
marivivl

that matter if the bread has gluten or not, the better the result is great and the best of the best is to see you looking so well and with such good cheer, I love you so. A big kiss.Are not you going to do a makeup tutorial with you in the video? Chao.
http://profiles.google.com/lecacopardo Lauren Cacopardo

That kind of reminds me of a Monte Cristo sandwich. Like a super healthy version of it. Great idea! Thanks so much for sharing it with us
Janel

I love Jelly on my breakfast sandwiches!
Chenda 1980

u look really good marlena
Nicole

hmmm the jam sounds interesting, i will have to try it just to see if i like it i will most likely use one of the 100 calorie sandwich thins though, just to cut down the calories a bit
- http://twitter.com/MakeupGeek Marlena
  
  That would be good too I’ll have to try that! I just wish they had gluten free sandwich thins…
Odette

Yum – I do something similar to this with a low-carb wheat tortilla. Great for on the go!
Stangier15

Hey Marlena! I’m gluten intolerant and so are several other people in my family. Not only that, but I also am working on loosing weight. I got really excited to hear you are trying gluten free as well. Please keep us updated on your reactions. I would be really interested in if you are intolerant or not and what led you to try this lifestyle. Good luck!
- http://twitter.com/MakeupGeek Marlena
  
  What have your symptoms been? I’m not sure yet and have done several tests, but they’re all normal. I’m just doing gluten free as my body really doesn’t like refined carbs, so this seems a bit healthier for me…
  - Stangier15
    
    My symptoms when I have gluten are not like a lot of other people. I will feel really groggy, down, and just kind of gross like a mild depression for a couple days. I really just feel a lot better without gluten. I have never been tested, but the tests can be misleading especially if you don’t have gluten in your system at the time of the test. No matter what tests say it is always best to go with what makes you feel the best, in my opinion.
Mmiller81825

I’m with u on the whole breakfast thing and trying to find something good and fast is hard for me too, but i’m going to try this tomorrow. By the way i love your shirt under your jackit. Where did u get it?
- http://twitter.com/MakeupGeek Marlena
  
  I found it at Marshalls
Jesoneluv21

Love this, I make something similar and do enjoy it with the jam its a salty sweet thing I think;) The bread is super hearty I noticed, I think that’s what keeps me full, that and the protein in the egg and meat. I agree with one of the other comments about the meat, the pkg stuff tends to be high in sodium and nitrates so I try to stick to fresh deli meat from Whole Foods and have been using pepper jack soy cheese which is pretty delish! I love that you do these videos keep em up! You look great btw Paris agreed with you:) Would love a tutorial on that look and what gloss your wearing its a perfect summer look.
Sandiferb95

Thank you for taking the time to share.
http://9pillsonline.com/viagra-vs-other-drugs.html herbal male remedies

That really sounds pretty yummy!! It is a nice variant for breakfast I
think. What is more amazing it contains not a large calories.
Milissa Martin

Hey Marlena! I think you look great! And I know how hard it is to stay on track when you travel so much. Since you’ve inspired me to “try” make-up more and not be intimidated (even though I’m not nearly as good at make-up as you are…I’m inspired daily) I thought I’d share a health tip in hopes that works for you too. Have you checked out BodyRock.tv? There are over 6000 videos…it’s a full body workout in 12 minutes…and you don’t need any equipment. They use equipment, but then there are tutorial exercises for modifying/no equipment. Their motto is “no excuses…get in the best shape of your life in the living room.” Check it out. I am amazed at the gains I’ve made in only 12 minutes a day. You do not need 2 hours at the gym or special equipment to get in shape.
Saima4059

Wow and this is only 300 calories?!
Kathy Boxford

That bread does have Gluten It is good for you but it is not Gluten free Plus if you are on a healthy lifestyle why would you be eating deli meat there are so many cemicals and bad crap in deli meat Your better off eating a bag of sugar then deli meat I think you really need to read ingredients cause deli meat is not even close to healthy I deal with over weight people everyday that cant seem to lose the weight and always act like they are eating great Then I go though what they are eating and relize they arent losing cause there is hidden junk in there diet like deli meat ;(
Janet

I tried it today, and boy it was so good, and it filled me up! Awesome recipe
Dreamboat_annie0816

This reminds me of a monte cristo, which i think has everything on it except the egg. Sounds, good, cant wait to try it!
Dreamboat_annie0816

My best friend has celiac disease, which means she is more than just intolerant. She hates eating like this so much. All the gluten free food is disgusting and overpriced, so she is left eating whole foods. Obviously that is a better way to eat, but sometimes, you want to indulge. In her case there are no good tasting options. If anyone can let me know of any gluten free food that ACTUALLY tastes good, please let me know.
Wildirishgypsy

Hi Marlena! I have celiac. Once I went completely gluten free, in my case it took about 3-4 months for my issues to subside (not go away, just subside). And it could take up to two years for my system to regulate 100%. Also, if you’re GF prior to testing, it could throw off your blood panel tests (which are not conclusive anyway). You should be eating a normal gluten diet weeks before testing (although you may have been, I shouldn’t be assuming here). I will say that as much as it stinks to no longer be able to eat “normal,” I feel A THOUSAND percent better. So if gluten is your issue, it is a long, tedious, and sad little journey, but it really is worth it. Keep up the fantastic work!
- http://twitter.com/MakeupGeek Marlena
  
  Thank you SO much for your reply! Did you have any symptoms? Or why did you decide to go gluten free?
  - Wildirishgypsy
    
    I had a bunch of symptoms but I
    kept attributing them to getting older and already being overweight.
    Common myth is that celiac’s are generally underweight. But it took me
    awhile to piece together. I’ve always had stomach issues and so did my
    mother and my grandfather. I started to notice that certain things made
    it worse. The kicker was when I was working late one evening and ate a
    granola bar and that stupid bar took me down! It felt like someone was
    stabbing me in the stomach. I also had other issues, such as an eczema
    rash on my hand that never went away, headaches, fatigue, general aches all
    over my body, particularly my joints, and what felt like hot flashes. My
    main symptom was my stomach though.
    
    My one issue is that GF products
    are generally crud (to me anyway) so this can get difficult at times. The
    specialty food is overpriced and not all that tasty. Plus it’s all
    processed. Now I’m all about the processed foods (;-P) but not when it
    tastes bad or is just *off*. So I’ve been sticking to mostly natural
    foods and ingredients (and a brand of gummy bear that doesn’t make me sick to
    satisfy my sweet tooth). It was ROUGH the first couple of months (as my
    family will attest to…I was not so pleasant to be around) but this has been so
    worth it. It just takes patience, planning and creativity (and it doesn’t
    hurt that my best friend is a great cook who is always trying to make GF dishes
    that are amazing so I don’t get discouraged). And I’ve lost a bunch of
    weight so that’s bonus.
guccimom

hey marlena, you look fabulous. just lost 30lbs myself and have about ten more to go. it;s not easy (a pound a week) but i’ll get there. i enjoy following your weight loss journey
Katarina

coconut oil is healthyer than olive oil!
http://profile.yahoo.com/VCT2QPC2IFIRX6RHSJ3BNCVHFQ audrey

That looks yummy, but I’m not so sure about the jam part though.
Taurusgirl47462

I just recently “discovered” the Makeup Geek website, which led me to this one. I just want to say thank you Marlena. You have been such an inspiration to me! I am starting my own weight loss journey and have found your tips extremely helpful. Please keep sharing with us. = )
http://twitter.com/adriasan Adria Gillmer

This looks amazing!! Keep doing what you are doing Marlena, you really are an inspiration for everyone
Cheetahchyc613

Omg i just tried this with turkey and peach jam and it was amazing!!!!
Abudravage

Ok, so I tried this, jelly and all, and it is my new fave breakfast.
Babyluvbugs81

I’m having a hard time finding Ezekiel bread. The only grocery stores we have here is WalMart and Kroger. Neither of them offer a whole foods section. What do I need to do?
Flower_child

Where do you buy Ezekiel bread?
Jenmcp84

Hello Marlena! I have been doing my best eating healthy while at work but when I get home in the evening it’s like my discipline disappears. I do not bring home sweets but other members of my family will and offer some to me. It is so difficult when sweets are the main reason I have an issue with my weight. I know I sound silly but I just ate ice cream and feel horrible about it. Any suggestions?

<3 Jennifer
Sweets72433

I have something to ask you i have lost 85 pounds and i have like 45 to go i really could use some advice because i’m getting so burned out on dieting and the food i eat could you please give me some advice please
Amilagros

Super filling and yummy!!! THank you so much for the recipe! Please keep sharing!
Shweta

So I tried it this morning and I have to say its my new favorite breakfast meal! Although I like my food spicy and breakfast non-garlicy, so I added parsley, mushrooms and some green chilli. And yes, I added the jam on top and it was delicious!
Katie

Just made this and it was gorgeous! Although no jam so used honey, but still delicious. Oh and anyone in the UK, I used Vogel soya and linseed bread as can’t get Ezekiel.
Dawnwaldo

This would also be good with two slices of low sodium turkey bacon. Instead of using two egg whites I would use one whole egg with one additional egg white. I remember reading something Dr. Oz wrote about egg yolks being very nutritious. Can’t wait to try this!!
pavani reddy

i m a huge fan of sandwiches n absolutely love this one….

http://megalivingg.blogspot.in/
http://www.facebook.com/jess.snell6 Jess Snell

Tried it today and it was tasty! Thank you Marlena, you’re awesome and such an inspiration! I’m on this weight loss journey as well and you’ve taught me it is more than possible to be a curvy girl and still be drop-dead gorgeous! You’re such an inspiration to me and so many others (:
Jessica

You’re such an inspiration Marlena! You have a number one fan from Spain! I think you’re such a beautiful woman and I love your videos and your blog. How old are you? Can I ask?

Healthy Breakfast Sandwich

Subscribe to Simply Marlena