Prepare the potatoes chopped on cooking sheet with foil baked 350 degrees in oven for 30-40 minutes bringing to a crisp but your preference. In a small bowl mix all ingredients and rub over potatoes making sure all is covered. Sea salt and black pepper are optional.

Prepare omelet in a bowl 3 egg whites blending in 2 yokes, spray skillet with non stick no butter spray and get the egg going. In bowl mix ingredients Baby Kale, Spinach, Red onion, Red pepper, Mushrooms and sprinkle in the spices Cayenne, Black pepper, Ginger, Turmeric powder. Sodium can be used recommend sea salt to your flavor. Add ingredients to egg fold and set on plate.

Prepare chicken your choice I use lemon pepper or table blend and grill ahead of time. Prepare quinoa your choice oil or butter steamed adding black pepper, cayenne pepper, lemon skin and fresh chopped spinach. Chop all ingredients in bowl adding the salad mix.

I grill the steak seasoned with Mrs. Dash your choice seasonings but let baste in Worcestershire sauce. You can also bake to your preference. Baked separately potatoes, asparagus your choice of healthy sauce or toppings. I bake the broccoli dashing in sea salt, black pepper or cayenne pepper. Healthy choice of oil or butter. Mix green salad. I also use A1 sauce.

Mix 3 egg whites with one yoke in bowl, Scramble in skillet and place on plate sprinkle cheese to melt on top. Now in skillet saute the spinach, mushrooms and bell peppers. Use oil or butter your preference. I bake the bacon, toast the waffles, slice the fruits and serve for a Healthy breakfast.