5 Breakfast Recipes to Get Your Day Started the Right Way
Fall can be an overwhelming season — school is back in full swing, the craziness of the holidays are right around the corner, and darker mornings can make it tough to get yourself going.
All the more reason to load up on a healthy breakfast to help you power through the day.
But here’s the thing, though. With more on your plate this season, there’s a good chance that you have less time than ever to devote to making breakfast.
And that becomes even harder when you have to take time worrying about the macros of everything on your plate.
So does that mean you’re stuck with the same, boring egg whites, day after day, if you want to hit your macro goals?
That’s one option.
Or you could try it our way — with these 5 macro-friendly breakfast recipes that will keep your tastebuds happy, your energy high, and your macros on track. Check them out for a healthy and delicious breakfast that pairs perfectly with your crazy schedule.
Photo Courtesy of A Dash of Macros
1. Chicken Sausage Breakfast Sandwich
Not only does this make for a great start to your morning, but these sandwiches can easily be prepped ahead of time and reheated. They may take a little prep, but you can use them to stock your fridge with quick, tasty options for the whole week ahead.
Makes 4 Servings
10 g Fresh Garlic, diced
50g Yellow onion, diced
20 g Jalapeno, diced
¼ tsp Black Pepper
¼ tsp Red Pepper Flake
2 tsp Hot Sauce of choice
1 tsp Fresh Oregano
6 oz 98% Lean Ground Chicken
½ tsp Extra Virgin Olive Oil
4 Large Whole Eggs
4 Light Multi-Grain English Muffins
80 g white cheddar cheese, sliced (about 1-2 slices per sandwich)
Heat a large pan over medium heat.
While the pan is warming, combine garlic, onion, jalapeno, black pepper, red pepper, hot sauce, oregano, and ground chicken in a medium bowl. Mix together until all ingredients are well combined.
Separate the chicken mixture into 4 balls and then flatten each ball out to ¼ inch thick patties.
Add the oil to the pan. Then place each chicken sausage patty in the pan. Cook on medium for about 4 minutes on the first side, then flip and cook for an additional 3-4 minutes. The patties will be a golden brown on both sides when it is done.
Heat a large pan over medium-high heat and spray the pan with non-stick cooking spray. Crack each egg into the pan (the high heat will help prevent the eggs from spreading too much).
Cook the eggs for about 3 minutes on the first side. The egg white should look just about cooked through. Then flip and turn the heat down to low, cook on the other side for 1-3 minutes. (Cook to your desired doneness — 1 minute for a runny yolk, 3 minutes for a harder yolk.)
To assemble the sandwiches: Take the bottom half of the english muffin, then your chicken sausage patty, topped with a slice or two of your white cheddar cheese, then your cooked egg, and finish will your other half of the english muffin.
Enjoy immediately, or wrap in parchment paper and save to eat throughout the week.
Does it get any better than a breakfast burrito? Not only is it delicious, but this recipe has the added bonus of being ready in a snap — making sure that you get the breakfast you need, no matter what the morning throws at you.
Makes 1 Serving
2 eggs (100g)
1 “Mission” 7-inch (49g) flour tortilla
3 slices (56g) deli turkey breast
2 tablespoons (33g) mild salsa
*Optional mix-ins: fresh cilantro, chopped onion, avocado, shredded cheese, or diced tomatoes (macros not included)
Scramble the eggs in a nonstick skillet over medium-low heat. Season with salt and pepper to taste. Spoon the cooked eggs into the center of the tortilla.
You can either leave the deli meat slices whole, or chop into bite-sized pieces. Heat the deli turkey in the skillet for a few minutes until warmed through.
Add the turkey and salsa to the eggs in the center of the tortilla. Add any of the optional mix-ins if desired.
Fold each end inwards and roll up. If eating immediately, enjoy! If saving for later, wrap in aluminum foil. Unwrap and heat in the microwave before eating.
Fat: 13.5 g
Photo Courtesy of Lillie Eats and Tells
5. Pumpkin Protein Kodak Waffles
These beauties combine the best of a fall brunch with a serious punch of protein. And at only 232 calories, the macros on this dish are a steal — without sacrificing anything in the taste department.
Makes 1 Serving
35 g Kodiak cakes mix
6 g vanilla protein powder (we suggest Vanilla Milkshake Isothorityby Nutrithority)
50 g egg whites
60 g puréed pumpkin
¼ cup water
¾ tsp pumpkin spice
*Optional toppings: Walden Farms pancake syrup, fat free whipped cream, mini chocolate chips, raspberries (macros not included)
As you preheat your waffle iron, combine all pancake ingredients in a large bowl
Spray iron, scoop half the batter on, cook, remove, repeat!
If you choose, top Walden Farms syrup or favorite low sugar syrup, fat free whipped cream, mini chocolate chips, and berries.
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