Roll Up the….Calories?

It’s that time of year again… Roll Up the Rim at Tim Horton’s. Originally from Michigan and now living in Western New York, I am SHOCKED how much this area loves their Timmy’s. The number of Tim Horton’s is surprising and feels like they are on every block. For those of you unfamiliar with Roll Up the Rim- buy a medium coffee, roll up the rim to see if you are a winner. Prizes include money, electronics, cars, a donut or another coffee! Sounds great right? Well, maybe. If you are like me, when I buy a coffee then all the other menu items are very tempting and the smell of the donuts are overwhelming (Donuts are one of my weaknesses).


Did you know:

Turkey Sausage Breakfast Sandwich: 350 calories, 16g Fat, 6g Saturated Fat, and 31g Carbohydrates, 3g Sugar, 20g Protein

Bagel BELT: 560 calories, 24g Fat, 8g Saturated Fat, and 62g Carbs, 11g Sugar, 24g Protein

Farmer’s Breakfast Grilled Wrap: 650 Calories, 38g Fat, 12g Saturated Fat, and 55g carbs, 4g Sugar, 21g Protein

Vanilla Dip Donut with Colored Sprinkles: 270 calories, 9g Fat, 3.5g Saturated Fat, and 45g Carbs, 22g Sugar, 4 g Protein

Wild Blueberry Muffin: 340 calories, 11g Fat, 2g Saturated fat, 57g Carbs, 25g Sugar, 5g Protein

These are just a few examples of how calories can add up quickly.

It can be very easy to skip breakfast at home and stop by the local coffee shop for a pastry or breakfast sandwich. Everything in moderation is okay, but be aware of the nutrition information and how it relates to your goals.

I truly believe that breakfast is the most important meal of the day. Starting off with a great meal can the set the tone for the rest of the day. After ‘fasting’ or sleeping all night, your body needs energy to start the day and stay focused.

With 25k training in full force I hit the gym in the morning and drive to work from there. So I don’t have the resources to make a delicious egg scramble, loaded with veggies as I would hope. With a little help from my mom, she suggested making an egg casserole on Sundays to eat throughout the week. Genius! An egg casserole provides plenty of protein and a variety of veggies. I also keep plenty of snacks in my desk drawer. Including rice cakes and peanut butter to complement the egg casserole.

Planning meals ahead of time makes it easy on your wallet but also easy on your health. By making your own breakfast you know exactly what you are adding – no extra, hidden calories!

I don’t use an exact recipe for the egg casseroles but here is a general idea:

  • 8×8 pan
  • 8-10 eggs
  • 1 medium head of broccoli
  • 1 bell pepper
  • shredded cheese
  • splash of water
  • pinch of black pepper
  • pinch of garlic powder
  1. Preheat oven to 375 and spray pan with nonstick
  2. Whisk eggs together and add splash of water.
  3. Cut up veggies
  4. Add eggs to pan.
  5. Add veggies
  6. Sprinkle in cheese
  7. Sprinkle spices on top
  8. Bake for 20-35 minutes
  9. Divide into 4

Other ingredient ideas: sautéed spinach, mushrooms, onion, turkey sausage, ham or frozen shredded hash browns (use as a base and line the bottom of the pan).

Last week’s breakfast featuring red bell pepper, spinach, and onion

Cheers to a happy, healthy breakfast!



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