Go to Dashboard | Donate to Keep Us Serving You

Home > Breakfast Meal > Breakfast in a Pocket

Breakfast in a Pocket


Note that links on kitchen equipment and devices lead to Amazon Retail Sales pages. We earn commision if you buy any of these items through the links but at no extra cost to you.

This breakfast sandwich starts with hard boiled eggs so it’s really quick to make if you have the eggs cooked ahead of time. We then add cheese and vegetables to up the nutrition level.


  • 3 eggs, hard boiled
  • 2 ounces (55 g) low fat cheddar cheese, grated
  • 2 whole wheat pita breads, 6-inch (15 cm)
  • 1 cup (180 g) tomato, chopped
  • 1/2 cup (52 g) sprouts


Peel and slice hard boiled eggs. Grate cheese. Divide cheese and egg between pocket bread halves and microwave approximately 25 seconds or until cheese is melted. Add tomato and sprouts.

Nutrition Detail

  • 716 Calories (29% from Fat, 28% from Protein, 43% from Carb)
  • 48 g Protein
  • 24 g Total Fat
  • 8 g Unsaturated Fat
  • 8 g Monounsaturated Fat
  • 4 g Polyunsaturated Fat
  • 76 g Carb
  • 4 g Fiber
  • 8 g Sugar
  • 770 mg Phosphorus
  • 450 mg Calcium
  • 1242 mg Sodium
  • 780 mg Potassium
  • 2232 IU Vitamin A
  • 276 mg ATE Vitamin E
  • 20 mg Vitamin C
  • 748 mg Cholesterol

Donate to Keep Us Serving You

TOSHIBA EM131A5C-BS Countertop Microwave Ovens

Pre-programmed Sensor Menu Microwave for Optimum Heating

This is programmable, 1100W microwave for optimum heating of popular food like pizza, potatoes, veggies and more. It has large interior of 1.2 cubic feet capacity and removable turntable. The device has 10 power settings, defrost by time and weight, clock and kitchen timer, large digital display, easy-to-read control panel and 1 year warranty.

$159.99 from Amazon


To divide this into as many portions as you want to eat it:

  1. When you’re done preparing meal, measure it with a good kitchen scale.
  2. Note the weight.
  3. If you intend to eat it for, let say 2 times, divide its weight by 2 to know the weight of every portion you’ll be taking.

So for this recipe, if we assume the weight is 500g and you have decided to eat it at 2 different meal times, then you must weigh 250g for every portion.

Etekcity Food Kitchen Scale

1 g (0.05 oz) Increment Measure Accuracy Scale

Measure up to 5000 g (11 lb, 250 oz) precisely. Select your preferred units (and convert units) to follow recipes more conveniently. It has easily read measurements on the backlit LCD display. Built with 304 food-grade, stainless steel for food safety.

$13.99* from Amazon

*At the time of publishing, the price was $9.99.

To lose weight and keep fit, you must know your Daily Calorie Target (DCT) and eat accordingly. Check out our Weight Management Dashboard to get your DCT.

Please Share with Your Friends/Followers

Related Meal

Previous Recipe: «

Next Recipe: »

Leave a Reply

Your email address will not be published. Required fields are marked *