Hit 30g of Protein Before 9am

When schedules get busy running kids here, there and every where. Work ramps up or life just throws you a curve ball, getting in that high protein breakfast CAN be key to your food success for the day.

So here are some ways to hit 30g of protein before 9am...

Spinach and Egg Meal Prep Breakfast Sandwich Recipe

Total Time: 35 mins

Yield: 6 servings

• 12 whole eggs, beaten

• Two large handfuls of baby spinach, sautéed

• 6 kale leaves, de-stemmed and sautéed

• 6 English muffins (whole wheat or sprouted grain)

• Avocado oil or olive oil to brush English muffins

• Salt and pepper or seasonings of choice (I prefer oregano or fresh herbs like thyme)

• *Optional: 1/2 cup shredded cheese of choice to top egg bake

Preheat oven to 350 degrees. Thoroughly oil a rimmed sheet pan (13″ x 18″) and set aside. OR line the sheet pan with parchment paper for an easier clean up (the egg bake tends to stick to pans).

1. Over medium heat, sauté/wilt spinach and de-stemmed kale.

2. Mix together beaten eggs, wilted spinach, kale and seasonings of choice.

3. *Option to add grated cheddar cheese, or cheese of choice, on top of egg bake prior to baking if you want to make this an egg and cheese sandwich.

4. Pour egg mixture into the sheet pan (well greased or lined with parchment paper), and bake at 350 degrees for 25 minutes or until the egg is set in the middle and browning on the edges.

5. Let the egg bake cool completely.

6. Use the lid from a mason jar or a round cookie cutter to cut the egg bake into rounds.

7. Brush the bottom of the English muffin with oil of choice.

8. Assemble breakfast sandwich — English muffin with oil topped with egg bake round, topped with the top of the English muffin.

9. Wrap the meal prep breakfast sandwich in aluminum foil.

10. Store in the fridge for up to 5 days or store in the freezer for up to 3 months.

11. TO REHEAT: Remove from aluminum foil. Use toaster to toast English muffin if desired (or top of English muffin), or microwave sandwich for 45-60 seconds (from thawed) or 2-3 minutes (from frozen).

Ham And Cheese Breakfast Casserole

Servings: 6 servings

• 3 tablespoons + 1 teaspoon butter, divided (plus more for greasing the dish)

• ½ small yellow onion, diced small

• ½ medium bell pepper, any color, diced small

• 1 cup all purpose flour

• 1 ½ teaspoons baking powder

• ½ teaspoon fine salt

• 1 cup milk, divided

• 6 large eggs, divided

• 1 cup shredded cheddar cheese, divided

• 8–10 ounces diced ham

• Fine salt and black pepper taste

1: Preheat oven and prep the dish: Generously grease the bottom and sides of a 9-inch casserole dish with butter and set aside. This will make it easy to remove every bit of delicious breakfast casserole from the dish (and easier cleanup, too!)

Stir the base mixture: Combine the flour, baking powder, salt, milk, melted butter, and an egg in a large bowl. Pour the batter into the prepared baking dish, then sprinkle the batter with cheese. 

3: Make the egg mixture: Sauté the onions and pepper in a little butter until they start to get tender. To the bowl that you used for the batter, add the remaining eggs, milk, and melted butter. Stir in the sautéed veggies and diced ham, then pour this mixture over the batter in the baking dish.

5: Bake the egg casserole: Sprinkle the remaining cheese over top and bake until the edges are golden brown and a toothpick inserted in the center comes out clean. Remove from the oven and cool 5 minutes before serving with toppings. 

Enjoy these recipes, hit that protein first thing and make these recipes your own!

Cheers!