This isn't an exact recipe but I've been playing around with a french toast like snack. I haven't measured exact ingredients but I am getting close to a decent recipe.
2 pieces of whole wheat bread (I use a bread that is 45 calories/slice. The best bread is probably very porous, usually low calorie whole wheat breads are very porous)
Egg whites (I kind of pour as I go, not exact but 1/2 cup or less)
1/2 scoop of vanilla protein powder
cinnamon (1 tsp or so)
maybe some maple flavor?
Mix up the egg whites, cinnamon and vanilla protein powder really well. The protein powder may clump so it is important to try to mix it really well. I haven't tried it yet but some maple flavor may be a good addition. Soak the bread in the mixture, flipping until it is thoroughly saturated. Cook in either a skillet or if you have a sandwich maker, that is how I make mine and they come out really well. I usually put the piece of bread down, then top with a little extra of the egg mixture.
Cook the leftover egg mixture as you would a crepe or pancake and eat that as well.
You can't out-exercise poor eating habits.