Tuesday, May 16, 2017

Off To A Good Start...

One of tips I always share when people ask how to get started with meal prep is to start small by picking one meal and prepping that for a few weeks and get that process down. Once you have that meal down, add on to that. Since most people struggle with eating breakfast, I always advise that to be the best place to start.

We've all heard it; Breakfast is the most important meal of the day. I tend to agree with this. I find that if I don't eat a good, solid breakfast, I'm hungry the entire day. I inevitably overeat later in the day trying to catch up.

For the past few months, I've been eating the same breakfast every morning. The great thing about this option is that when I get sick of it, I change it up- I use a different meat, or switch out the veggies.

I bring you, The Egg Casserole!

Like all of my meals, I strive to get 25-30g of protein in with my breakfast. This egg casserole has been perfect. It's easy, and quick and a great way to get in both a large amount of both protein and veggies. It's a great way to get a solid start to the day. Win, win!

I've varied the amounts of eggs and egg whites I've used. Some weeks, I'll use just egg whites, while others, I've added anywhere from 2-6 eggs. Eggs will add both fats and protein, while egg whites are just protein. Adjust accordingly to meet your needs.

Some people find it helpful to make these in a muffin pan. I'm lazy and hate washing the muffin cups, so I've found the 9x13 dish works best for me. Some weeks I do 6 pieces, while others I cut it in 8. I put each piece in an individual tupperware container, and they're easy to grab and go in the morning to reheat at work.

Like I mentioned, the great thing about this is you can change it up depending on what you're in the mood for. It's also easy to track the macros/calories, because you can create a recipe in my fitness pal, enter all of your ingredients, and then divide by number of servings. Easy peasy!

Here are some of my favorite combinations:

Turkey Sausage, Potato/Pepper/Onion, Broccoli (even with the potatoes, cut into 6 servings, it only has 13g Carbs a serving, which also includes the carbs for the other veggies.)

Ham, Cheddar, Spinach, Broccoli
Turkey Bacon, Broccoli, Spinach, Feta

Add whatever veggies/meats you want! This is what I like to call a nice "kitchen sink" recipe. You can just throw whatever veggies you have on hand.

You could also make this like a pizza- Put your eggs/eggwhites in the bottom of the dish (Don't forget to spray it!), and let cook. When it's just about solid, pull it out and top like a pizza. Add some turkey sausage, veggies, pizza sauce and cheese. Viola!

This does take a while to cook- usually close to 45min-hour at 425. Keep an eye on it, and when it's no longer liquidy in the middle, it's done! This is ALWAYS the first thing I make when I meal prep, because I just throw what I have in the pan, toss in the oven, set the timer, and go on to something else while it cooks.

Don't forget your spices! Garlic, onion powder, salt, pepper are staples. I also like to top with either some reduced sugar ketchup, or salsa after heating.

Here's a pro-tip: to prevent the eggs from getting rubbery when you reheat them, add a few teaspoons of baking powder to the casserole.

What's your favorite breakfast? Tell me below!


  1. I have been eating the store bought egg muffins because I hate the homemade ones! I hate the rubbery egg texture. Yuck! Great idea about baking powder though, I hadn't thought about that! And I wonder if it's a better texture in blocks versus cups...Hmmm. I'm definitely going to have to try this though!

  2. Mom on the go - Premier Protein shakes. 30g protein, low sugar/carbs. Vanilla and chocolate are so good. Caramel too! (Not a huge fan of strawberry and banana, but I change up with those too!)

    1. I love the Premier Protein! I use it in cereal for a preworkout, or mix it in coffee for an afternoon boost 😊. I wish I could just drink that for breakfast, but I need something to chew lol