So clearly, I’m not a food photographer or a nutritionist or a fitness trainer or a chef. But I do know what works for me, and what I like to eat, while trying to stay (semi)conscious of what I put into my body. Last year, my amazing and motivating friend Heather helped me (long distance, NY to CA!) to create a meal plan, a set amount of macros for my personal goals and body type, and gave me a basic outline of workout plans and tips to get myself in shape! Anyway, I looked and felt the best I have in forever when sticking to that regime, so I am trying to get back onto the grind again.
Something that is yummy and super easy to make quick in the morning, or you can meal prep ahead of time (try making it in a muffin tin, you can freeze the individual omlettes to microwave when you’re in a hurry!), is omelettes or egg cups! Low in carbs, high in protein, and for me, a lot of spice and flavor which I crave 24/7. I swear it’s because I’m from Buffalo, but nothing is EVER too spicy for me. I love HOT HOT HOT foods. That being said, omit the jalapenos or crushed red pepper if that isn’t for you. That’s the other cool thing about this recipe, is it’s really easy to customize and change up your ingredients! These are just my current mix. Some people hate on Turkey Sausage and Bacon but I’m not exactly an ~organic~ obsessor so I don’t mind these, because they taste good and have lower fat, sodium, cals, everything… but if you want to avoid processed then look for something uncured.
- Chop or mince your garlic into whatever size you prefer. I toss that in the pan first with some avocado oil at medium heat and start to brown it. Be super careful because garlic burns easily so make sure you’re moving it around and it’s not too hot.
- Next up toss in your chopped onions and jalepenos and saute them until the onions are clear. The mix will be fragrant from the garlic and veggies mixing. YUM
- I then add my tomatoes, because I like them to be not too mushy. You can toss in the chopped turkey sausage as well. It’s already cooked, so you’re just browning that up for heat and texture.
- Once everything is nice and browned, you can pour your egg whites over the top. Here you kind of have to act fast, I sprinkle some black pepper and crushed red pepper, as well as my cheese on top of the liquid while it cooks.
- Flip that sucker into omelette form and plate it once it’s done. Garnish with Tapatio (duh) or ketchup or whatever!
- And then I had some raspberries on the side because they’re good soo yeah.
Here is an approximate look at my measurements (you can pretty much eyeball it) for this meal, with nutritional info and macros provided via the myfitnesspal app. This helps me stay within my calorie goal for the day, and has a nice, simplistic pie-chart of your macros broken down by Fat, Carbs & Protein. Currently I’m at approximately 1500 calories a day, 193g carbs, 51g fat and 77g protein a day. Again, I am not an expert, but these are the amounts she had set for me originally and it helped me lose around 10-15 lbs in a few months, and then really tone up and build that muscle i was working toward for my Hawaii trip. *Make sure you get enough protein in your body after your workout to maintain that muscle you’re gaining! Chicken is a great source of protein, as well as shakes you can make at home or some bars when you’re in a hurry. I always make sure they’re low or zero sugar though too. Some of my favorites are D’s Naturals and Quest Bars.
What are your favorite easy and healthy breakfasts?