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Scramble 6 large eggs and 6 egg whites with 6 tablespoons nonfat ricotta cheese. Mix in 4 cups spinach that has been sautéed in 1 tablespoon olive oil. Pour into a 12-muffin tin coated with nonstick cooking spray; bake in a 375-degree oven for 15 minutes. Serve 2 quiches with 1 slice whole wheat toast with 1 tablespoon strawberry jam.
Nutrition facts: 252 calories, 14g protein, 31g carbohydrate, 8g fat (1.8g saturated), 3g fiber
Freeze the quiches to microwave later, says Aida Mollenkamp, the host of the Cooking Channel's FoodCrafters.