high protein Archives - TRUE-WELL Health + Wellness

Egg, Bacon, + Avocado Bowl

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

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Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Yield: 1 1x
Category: Breakfast

Ingredients

Scale

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)

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Instructions

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.

Notes

Per serving:

32 g fat

14 g carb

23 g protein

*For vegan option, replace eggs with meat-free substitute

Nutrition

Calories: 378

egg bacon avocado bowl breakfast low carb

Egg Broccoli + Turkey Muffins

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

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Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Yield: 6 1x
Category: Breakfast, lunch, Snack

Ingredients

Units Scale

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)

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Instructions

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.

Notes

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.

Nutrition

Calories: 102

Turmeric Poached Eggs

The addition of anti-inflammatory turmeric to these poached eggs adds a subtle spiciness that’s *just right*.

Turmeric Poached Eggs

turmeric poached eggs breakfast anti-inflammatory

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Prep Time: 10 minutes
Cook Time: 5 minutes
Total Time: 15 minutes
Yield: 2 1x
Category: Breakfast, lunch, Snack

Ingredients

Units Scale

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)

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Instructions

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.

Notes

Per serving:

15 g fat

12 g carbs

14 g protein

Nutrition

Calories: 219

turmeric poached egg breakfast healing bowls recipe

Herby Breakfast Sausages

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

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Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Yield: 4 1x
Category: Breakfast

Ingredients

Units Scale

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)

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Instructions

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.

Notes

Nutrition per piece:

3 g fat

2 g carb

7 g protein

Nutrition

Calories: 56

herby breakfast sausage low carb