Omelets made with egg whites will save you calories and fat. I purchase egg whites in a separate carton because the convenience is worth the cost for me, especially since I eat egg whites almost every day!
1½ tsp. olive oil or olive oil cooking spray
1 whole egg plus 2 egg whites, lightly beaten
1 cup fresh spinach, chopped
¼ cup mushrooms, sliced
Any other vegetables of your choice
1 tsp. Italian seasoning
1 portion of fruit on the side
1 Bring a skillet to medium heat as you lightly coat the bottom of the pan with olive oil. Add the eggs, tipping the pan to spread them evenly. Cook for 2 minutes, gently lifting the edges of the egg as it firms up.
2 Add the spinach, mushrooms, and Italian seasoning and cook for another 2 to 3 minutes or until eggs are completely cooked. Fold the omelet in half and serve alongside fresh fruit.
Per serving 
270 calories (includes 1 apple on the side)
Portions 1 vegetable, 1 fruit, 1½ protein, ½ fat