Miles and Shenanigans

Ever wanted a quick grab-n-go breakfast? This is one recipe I've been doling out to all my clients who need a satisfying and easy breakfast.

You can make up a batch of these on your night off and have them to eat all week. Pop them in the microwave for about 30 seconds and BAM! Breakfast.

One muffin is about 90 calories, depending on your ingredients. Grab 2 muffins and half an avocado for breakfast (about 370 calories) and you're good to go with a nutrient stacked meal that will keep you satiated until lunch!

Basic recipe:
Egg + veggie + protein + spices

I had just used up a bunch of my veggie stash in my dinner saute, so my pickings were a little slim. But have fun with it! Be creative! Make a breakfast you wake up excited about!

Here's what I used in my latest batch of muffins:

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Ingredients:

12 eggs
1/3 lb pork sausage
1/2 cup julienned spinach
Garlic powder
Parsley
Red pepper flakes

Whisk all eggs together in large mixing bowl (or measuring cup with spout for easy pouring).

Add spices and veggies into egg mixture.

Pour into muffin tins and spread meat evenly throughout.


Bake at 350 degrees for 20-25 min, until eggs are set.


Tips: I like to use silicone cupcake liners (mine like to run away as demonstrated by my lonely four tonight) because they're easy to grab, can pop in the microwave, and the eggs come out cleanly- no mess!

Other ideas for veggies:
Bell pepper
Onion
Broccoli
Spinach
Zucchini
(Watery veggies like tomatos can make the muffin not hold form as well.)

Protein ideas:
Ham
Sausage
Bacon
Ground Beef

Nutrition breakdown

With meat:
Calories- 125
Protein- 11g
Carb- 4g
Fat- 7.4g

Without meat:
Calories- 83
Protein- 7.3g
Carb- 3.3g
Fat- 4.7g