Create a week of cheap, easy, protein-rich breakfasts in less than an hour
If you’re looking to eat healthier, one of the best things you can do to achieve this is to make eating healthier easy.
Like stupid easy.
It’s very easy to think about.
One way to achieve this is to prepare your meals in advance so you know exactly what’s in them, and even when you’re short on time, you don’t fall behind on any unhealthy options available or they become expensive, no – good-for-you fast food. When it’s time to eat, simply take your prepared meal out of the fridge or freezer.
You know, meal prep.
One ready-made meal I’ve been enjoying lately is high-protein breakfast bread. I got the idea from a guy named Johnny Haddack on Instagram who offers easy and affordable meal prep recipes for people looking to lose weight or eat better.
This breakfast bread takes about 15 minutes to prepare. The thing that takes the most time is chopping vegetables. Baking time is about 35 minutes.
When you’re done, you’ll have six delicious, high-protein, low-carb mini breakfast dishes that will leave your tummy feeling full and full, but without a lot of calories.
Just look at the overall details of each bread:
- protein: 50 grams
- Carbohydrates: 12 grams
- fat: 22 grams
- Total calories: 452
Each bagel costs $3.50.
You’d pay about $13 for a similar breakfast bagel from a company that sells ready-to-eat meals online. I know, because I’ve bought them before.
So these babies are delicious, healthy and cost effective.
Here’s how to make it.
- 6 eggs
- 24 ounces of egg whites
- 24 ounces of low-fat cheese
- 12 ounces light cheddar cheese
- 6 pre-cooked chicken sausages (you can buy them pre-cooked)
- 1 onion
- 3 bell peppers
- Salt and Pepper
Preheat the oven to 400 degrees Fahrenheit
Join the Art of Manliness podcast
It’s great to listen to while you’re making it.
Diced onions and sweet peppers
Place six cooking pots on the table
I used aluminum meal prep pans that you can buy at most grocery stores. I recommend doing the same thing when trying this for the first time. If you decide to make this a regular thing, you can buy some pyrex pans. It will save you money, and you will be able to reheat your bread in the microwave directly in the dish.
Spray each pan with cooking spray
Crack one egg into each pan
Add 1/2 cup of egg whites to each pan
Add 1/2 cup of low-fat cheese to each pan
Add 1 chopped sausage to each skillet
I used Al Fresco Sweet Apple Chicken Sausage. Why? Because it was the only cooked chicken sausage available at my local Walmart neighborhood market. You can use any type of pre-cooked meat you want to use: bacon, ham, ground beef, or whatever. I used chicken sausage because it is lower in fat and higher in protein.
Add 1/4 cup of mild cheddar cheese to each skillet
Add a handful of vegetables to each pan
Sprinkle salt and pepper, and mix the ingredients together
You can also add other seasonings to taste, such as old bay. You know I love me in Old Bay!
Bake it in the oven for 35 minutes
Bam! Protein-rich breakfasts for a week
If you bake them in aluminum pans, simply place them on a plate to reheat in the microwave. ~90 seconds should do the trick.
These actually taste really cold.
I like to hit mine with some kind of hot sauce before eating it.