The Perfect Quick Morning Meal
This is the perfect recipe for a quick morning meal. It is a high-protein breakfast option to keep you satisfied throughout the morning!
An egg is considered a complete protein which means that it contains an adequate proportion of all nine of the essential amino acids necessary for the dietary needs of humans and it can easily be absorbed by the body. It will help promote muscle growth and efficiently repair muscle fibers that were broken down during your run or workout.
Protein is very satiating which will leave you feeling fuller longer than a predominately carbohydrate-based meal. Multiple studies have been performed to analyze the difference between eating a high protein versus a high carbohydrate breakfast. The research shows that people who start their day with protein, specifically eggs, more easily lose or maintain weight versus those who eat a high carbohydrate breakfast, such as a bagel or bread.
Eggs also have significant amounts of B vitamins and vitamin D. As a runner, regularly eating eggs will offer you a number of health benefits that include: maintaining a lean body weight, helping fight inflammation, and promoting bone strength. Egg yolks are the richest source of the B vitamin choline, which is associated with reducing inflammation and better neurological function. According to the Academy of Nutrition and Dietetics, B vitamins and Vitamin D help metabolize energy, form red blood cells, bring adequate oxygen to cells and keep your heart healthy.
For all these reasons eggs are a great option for a post workout meal!
Ingredients:
- 2 ½ cups egg whites
- 3 eggs
- ¾ cup cheese
- 2 TB of milk
- Salt (just a pinch)
- Pepper
- Any additional ingredients including: mushrooms, peppers, basil, oregano, low-sodium ham or turkey, zucchini, carrots, tomatoes, etc.
Instructions:
- Preheat oven to 350 degrees F.
- Spray muffin tin with nonstick spray.
- Fill each muffin tin 1/3 full with layers of vegetables, herbs, and other ingredients you would like to use.
- Sprinkle cheese in each muffin tin.
- In a medium sized mixing bowl whisk together egg whites, eggs, and milk. Then fill each muffin tin to the top with egg mixture, covering the other ingredients.
- Bake until golden brown (approximately 20 to 30 minutes).
- Let cool then remove from tin. Enjoy!
Approximate Macronutrient breakdown:
Serving size: 1 out of 12 “muffins”
Calories: 60
Carbohydrates: 1g
Fat: 3g
Protein: 9g
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