French Toast

French Toast

Have you ever wondered why french toast has gotten such a bad rap? It’s just bread, eggs, and milk! The key to this and other similar breakfast foods (pancakes, waffles, etc.) is what you drizzle over them. If you make them with whole wheat bread and egg whites, and keep it to honey or pure fruit jam, it’s a totally legit P90x breakfast. (And if part of you feels like you’re cheating because you’re eating FRENCH TOAST on your diet, then awesome! lol.)


  • 2 slices whole wheat bread
  • 3 egg whites
  • 1/2 cup nonfat milk
  • 1/4 tsp cinnamon (optional)

Heat skillet over medium heat, and spray with nonstick cooking spray. Crack egg whites into medium bowl and mix in milk and cinnamon (if using). Cut the bread slices in half, then dredge each bread slice in egg and milk mixture. I normally leave each slice sitting in the egg mixture for awhile until the bread is soggy and has absorbed as much of the mixture as possible. Fry both sides of each slice until brown. Drizzle with 2 Tablespoons pure honey.

P90x Nutrition Plan Servings:

Full recipe is 1/2 protein serving, 1 carb serving, 1/2 dairy serving, and (if using honey) 1 condiment serving.

P.S. I haven’t tried this, but you could try heating 2 Tb. of jam to see if you could make it more syrup-like for drizzling over your french toast.

P.P.S. I’m pretty sure that I only used 3 egg whites in this, but I can’t find where I wrote it down. If it looks like there’s not enough egg mixture to soak into all four slices, you could crack 3 more egg whites into the bowl and just count this as 1 full protein serving instead of 1/2.


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  1. Seth

    Hey CJ thanks for the French toast recipe i was just wondering what food would give you the most protein. PS. ( I tried the recipe and I like it more than how I used to do it) Thanks again!

  2. Rachel

    Wow this is amazing! My husband just ordered P90X and I was worried about what I would cook, but this is a huge help, Thank you! I love to cook and bake, but the hardest part for me is always coming up with WHAT I’m going to make. I I would have never thought something like french toast would be an option haha.

    1. CJ =)

      LOL. I know what you mean, Rachel! French toast definitely has gotten a bad name! When you are keeping track of your portions, it opens up a lot of options. =)
      – CJ =)

  3. gina

    I am pretty sure the reason behind egg white vs whole egg is that one large whole egg is 71 calories and one large egg white is 16 calories.

  4. PWD

    You’re amazing! Thanks for all the hard work you’ve put into this site. VERY helpful!!

  5. PWD

    What a labor of love! BTW, What do you do with all the egg yolks? And, why can’t we eat them?
    Just gettin’ started…

    1. CJ =)

      Hey PWD!
      All of my egg yolks go down the sink. =/ Sad, I know.
      The P90x nutrition guide calls for egg whites only, I think due to cholesterol. The P90x nutrition plan calls for a lot more protein than your typical “healthy” diet, so I think they want you to be careful about where you get that protein: egg whites, very lean meat, tofu, etc. When you’re eating a 6-egg omelet in the morning, that can add up to a lot of cholesterol if the yolks are in there (not to mention add to the volume you have to eat, which can be a challenge in the first phase)!
      I think a lot of people buy “Just Whites” or Egg Beaters so they don’t have to waste all of those yolks. I just like the feel of cracking a real egg!

      If you’re just starting out, check out the P90x nutrition guide to figure out your level (and if you don’t have a copy of the guide, be sure to read the comments on that page as well for where you can find the missing information). Then download the Phase 1 P90x nutrition plan food journal, which will show you how many portions of what you will need. Hope this helps!
      – CJ =)

  6. Becky

    Hi CJ, thanks so much for these recipes! My husband and I are moving into Phase 2 and we are dying to eat more carbs. When I saw this recipe I started to drool because it’s seems like forever since we’ve eaten these “sinful” foods. But they can be good for you! Thanks again and keep them coming!

    1. CJ =)

      Hey Becky – This one cracks me up, because it does seem so “bad” but it totally isn’t!!! Whole wheat bread, egg whites, and nonfat milk by themselves are healthy, but heaven forbid we combine them into french toast! lol. So glad to hear that this idea was a new one for you. Have fun! – CJ =)

      1. Becky

        Today was day one of Phase 2 and I made french toast! I was so excited to get up and cook 🙂 I usually don’t use any milk when I make my french toast so I left it out and added some vanilla extract as well. I topped it with 2 tablespoons of lite syrup (1 condiment) and was in heaven! Thanks CJ!

        1. CJ =)

          Yay, Becky!! That is an awesome idea about adding vanilla. YUM. And that’s a good call – people can make french toast even if they don’t have a dairy serving to spare. Thanks for sharing!
          – CJ =)

  7. Aaron

    I think you have the protein portions wrong. According to the nutrition guide, it takes 6 egg whites to make one protein portion. So the three egg whites in the French Toast recipe would only be 1/2 of a protein portion.

    1. CJ =)

      Hey Aaron! Oops, you’re right. Thanks for pointing that out – FIXED IT! =D
      – CJ =)

  8. Stephanie

    In our pre-P90x days we tried using a pretty tasty sugar-free maple syrup substance made with Splenda. I can’t find any info on sugar-free or sugar substitutes on the P90x sites. Any idea if this stuff is “legal”? That would really make you feel like you were indulging with the French toast! Sweet!

    1. CJ =)

      Hi Stephanie!!
      I’ve wondered about artificial sweeteners too. I noticed their conspicuous absence in the P90x nutrition guide, and I’ve scoured the Beachbody website and forums for an answer. So far, I haven’t found any hard-and-fast rules regarding artificial sweetener use in P90x. From what I can tell, P90x and Beachbody staff look down on them (they are called “icky” in this newsletter: http://www.beachbody.com/product/p90x-online/newsletters/p90xnl_025.do) but they don’t seem to forbid them outright. My take on it is that they should be avoided for the most part, just like any other processed food, but they can be used occasionally as a treat without the world coming to an end. =)

      So in answer to your question, while I wouldn’t use it every day, if you can find that maple syrup and are feeling like a treat, go for it – use 2 Tb. and count it as 1 condiment serving!
      – CJ =)

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