4 Omega 3 eggs scrambled with 1 oz. extra-sharp cheddar cheese and a large hamsteak! I currently weigh 250 lbs. You may need to drop and egg or two and cut the ham by 50% but the basics are eggs and ham. An alternative is scrambling up some broccoli, peppers and some onion or non E-coli laden spinach perhaps with a tbs or two of feta or goat cheese (thank's Molly!).
You may be asking; "What, no orange juice?" or "I always eat Special K, can't I just eat that?" To which my cold-hearted reply would be "How's THAT workin' for ya?".
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