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Andrea Pennington, MD, Integrative Medicine, answeredAn egg white omelets is a balanced breakfast option. Here’s a delicious recipe to try: Beat 3 egg whites and 1 whole egg with two tablespoons of skim milk. Lightly coat your skillet with non-fat cooking spray. Toss eggs in skillet, add tomato and prepare. Add other vegetables for variety. One serving has 243 calories and 5.5g grams of fat.