This high-protein, high-fat breakfast bowl will keep you satisfied and focused for hours in the morning. Plus it’s a perfect post-workout muscle builder!
Egg, Bacon, + Avocado Bowl
- 2 slices bacon organic, uncured
- 2 eggs medium to large
- 1/2 avocado chopped
- 1 TBSP red onion finely chopped
- 1 TBSP red bell pepper finely chopped
- sea salt + pepper to taste
Prep all vegetables per the ingredients list
Fry the bacon until crisp on a non-stick pan. Let it cool slightly and chop.
Combine the bacon, eggs, avocado, onion, and bell pepper in a bowl.
Season with salt and pepper to serve.
32 g fat
14 g carb
23 g protein
*For vegan option, replace eggs with meat-free substitute
These little savory muffins are full of comfort, without the carbs. They’re gluten-free, dairy-free, low-carb, and amazing as a batch-prepped breakfast or snack!
Egg Broccoli + Turkey Muffins
- 1/2 head broccoli
- 5 eggs medium to large
- 1 clove garlic minced
- 1 pinch chili flakes optional
- 4 slices turkey from deli
- 1/3 cup cheddar shredded
Preheat the oven to 360°F(180°C).
Place the broccoli in a pot of boiling water and cook for approx. 3 minutes. Strain and cut into small pieces.
Beat the eggs in a medium-size bowl, add the minced garlic and season with salt and pepper, and chili flakes if using.
Grease a 6 muffin tray with oil or butter, and fill the muffin tin with evenly divided broccoli, ham, and grated cheese. Pour the beaten eggs into the muffin tin and bake in the oven for 10-15 minutes, or until eggs have set.
Per muffin nutrition:
6 g fat
4 g carb
10 g protein
*For vegan option, replace cheese with plant-based cheese + replace turkey with meat-free option.
The addition of anti-inflammatory turmeric to these poached eggs adds a subtle spiciness that’s *just right*.
Turmeric Poached Eggs
- 2 tsp pine nuts
- 1 3/4 cups fresh spinach
- 5/8 cup tomatoes halved
- 1 TBSP olive oil
- 1 TBSP white wine vingegar
- 1 tsp ground turmeric
- 2 eggs medium sized
Heat a dry frying pan and toast the pine nuts for 2 minutes, then set aside.
In the meantime, heat the oil in a frying pan and stirfry the spinach and tomatoes for 2 minutes on medium heat until wilted. Season with salt and pepper.
Bring a pot of water to a boil and add in the vinegar and turmeric. Turn the heatdown so that the water no longer bubbles. Carefully break in the egg and poach for 3 minutes; repeat with the second egg.
Divide the spinach over two bowls, top with the poached egg and sprinkle with toasted pine nuts. Season withsalt and pepper. Breakopen the eggs just before serving.
15 g fat
12 g carbs
14 g protein
When you need a savory protein kick to get your day started, these breakfast sausages loaded with herbs do just the trick!
Herby Breakfast Sausage
- 9 oz ground pork organic, pastured / or ground chicken or turkey
- 1 tsp salt and pepper to taste
- 2 TBSP sage fresh, chopped
- 2 TBSP basil fresh, chopped
- 1 TBSP coconut oil extra virgin, unrefined
In a bowl, mix together the pork with salt, pepper, sage, and basil. Combine well and shape into eight sausages.
Heat the coconut oil in a large non-stick frying pan and cook the sausages over medium heat until well browned and thoroughly cooked.
Serve hot or store in the refrigerator for later.
Nutrition per piece:
3 g fat
2 g carb
7 g protein