Fast Food Done Right!



Forget the drive-thru – you can make a breakfast sandwich at home in less time with a little prep this weekend.


One piece of advice that has always stuck with me: if you fail to prepare, you prepare to fail. As simple as that may sound, there is no sugar-coating the truth – you need to prepare if you want to succeed.

Most successful people didn’t just reach their goals overnight; they prepared, executed and things fell into place. Failing to prepare is like going on a road trip but not filling up on gas before you leave – you’re not going to get too far!

Meal preparation is key to successful healthy eating – it’s like filling up with gas. It doesn’t need to be complicated, but you need to do it. I always sort of cringe when people say they spent an entire Sunday preparing food. Really? It doesn’t have to take that long.

I can have most of my meals prepped for the week in about an hour. ONE hour of a little effort in the kitchen instead of sitting on the couch watching some mindless television show. Then I don’t have to struggle all week with finding spare time to cook and end up making choices that don’t support my goals.

Remember, Your Food Doesn’t Have to Suck. Forget frozen dinners, you can create really delicious and healthy meals in minutes at home! By cooking ahead batches of the “nut and bolts” of your meals one day of the week, you allow more time to throw things together in creative ways without a lot of time or cooking.

For example if you throw a bunch of chicken on the grill or in the oven on the weekend, then during the week you already have your chicken cooked and can use in more creative ways like a salad, a wrap, throw in with veggies for a quick five minute stir-fry, etc.

By removing a lot of the daily cooking by making staples of your food ahead (chicken, fish, potatoes, rice, veggies) you save time, effort and let’s be honest for second – when you don’t have healthy foods readily on hand, what do you do? End up in a pinch and make a bad decision by grabbing something that doesn’t compliment your fitness goals.

Egg whites are a staple in my diet and normal part of my breakfast. Not everyone wants or has the time to spend cooking eggs every morning. I make these egg white muffins every week. They keep well and are easy to just pop into the microwave to reheat.

Now you don’t have to go through the drive-thru for a breakfast sandwich, you can easily make it at home in under two minutes. Heat the egg muffin, toast a whole wheat English muffin, and sandwich together with a slice of cheese. Fast, easy, and healthy – all because you prepared ahead.

Egg White Breakfast Muffins

  • 3 cups liquid egg whites
  • 1 cup chopped veggies of choice (eg: spinach, peppers, mushrooms)
  • Seasonings of choice (eg: rosemary, chili powder, garlic powder)
  • Dash of sea salt and pepper

Mix everything together and then divide among 12 muffins cups that have been sprayed with non-stick cooking spray.

Bake for 20-25 minutes or until set in a preheated 350F oven.

Nutritional Info per muffin: 32 Calories, 0g Fat, 1g Carbs, 7g Protein

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