Prep- Safe, Muscle Building FT

I absolutely love French toast. I have this meal as meal 4 every single day once contest prep starts. It’s actually this with a bowl of cream of rice. I have made it hundreds of times now and am ready to share my low calorie, high protein, high fiber recipe for you to try. 

I like to use a semi thick bottomed skillet lightly oiled with 0 cal olive oil spray. Cut oven on medium high. My oven goes from 2-low to 10 being the highest. I set it on 7 and let the pan start to warm. Next I add 4 pieces of Natures Own Keto bread. I use keto bread because I love the texture. In my opinion it far more superior than regular bread. I then spray the top of the bread with another light coat of 0 cal olive oil spray before adding the egg whites. I use a whole 10 serving carton of egg white over the top of the bread. Lastly I drizzle the top with a bit of imitation vanilla. 

Now that it’s ready to cook, I cover the top with a piece of aluminum foil. I like mine cooked hard for the texture I like and something about prep makes me crave over cooked stuff. Not sure why… I let this cook until the top of the bread rises and looks almost like marshmallows. Then I flip the whole thing (because it’s all one piece at this time) and repeat the process. When it’s ready to flip again or roughly 4-6 min. the toast is done. 

We’re almost ready to eat! Next I add 1 serving of Hershey's sugar free chocolate syrup, 1- serving of maple grove sugar free syrup, 1/4 tsp pink salt, and a dash of cinnamon.
Sometimes I will add 100 grams of blueberries or 50 grams of Bannanna. I even use the WM brand powder peanut butter and ice them like a cake sometimes. It depends on my calories for the day and/or if it’s a high or low carb day. 

Keto bread 35 cals per slice x 4

Egg whites 25 cals per serving x 10

Hersheys sugar free syrup 5 calories x1

Maple grove syrup 10 calories x1

Total calories: 405

Carbs: 45 grams

Protein: 74 grams

Fat: 8 grams

Fiber: 36 grams