3 POWER-PACKED BREAKFASTS
No more boring breakfasts – these three egg, ham and cheese recipes will get your mornings off to a delicious, muscle-supporting start.
Let's face it, eating eggs every morning can get pretty repetitive if you're not creative; but eggs also happen to be a true muscle-supporting superfood, so it's in your best interest to make sure they're a staple in your diet. Whole eggs can help to support lean muscle mass and are a great source of protein!
Eggs don't have to be boring, and you don't need a laundry list of fancy ingredients to keep your breakfasts interesting. Who has the time to cook an elaborate meal every morning, let alone go shopping for a ton of ingredients you'll only use for one meal? You have better things to do – like train.
In this article, I'll show you not only how to make three different egg meals, but also how to make them with the same three main ingredients: eggs, deli ham and reduced-fat cheese (shredded or sliced). That way, you can buy these three ingredients once and still get a good variety of meals out of them.
MEAL #1: EGG AND HAM CUPS
My popular egg and ham cups are a great meal to prepare and cook in the oven while you jump in the shower and get ready for your day. When you're ready to go, so too, will this high-protein, low-carb treat.
Ingredients:
- 1 large egg
- 1 slice tomato
- 2 tbsp (14g) shredded low-fat cheddar cheese
Directions:
- Pre-heat the oven to 375°F.
- Spray the cups of a muffin tin with nonstick cooking spray.
- Press the ham slice into the muffin tin cup, forming a ham cup.
- Place the tomato slice in the cup.
- Crack the egg and drop it in on top of the tomato
- Repeat this process for as many egg ham cups as you plan to make.
- Place the muffin tin in the oven and bake for 10 to 15 minutes, or until the egg is almost cooked.
- Top with cheese and bake for an additional 3 to 5 minutes to melt the cheese.
- Let cool for a few minutes, then use a spatula to transfer carefully to a plate.
- Depending on your diet, eat with your choice of carbs such as a piece of fruit, oats, whole-wheat bread, etc.
Nutrition Info:
- 160 calories
- 19 grams protein
- 3 grams carbs
- 7 grams fat
MEAL #2: HAM AND CHEESE OMELET
Another simple, delicious way to do eggs, ham and cheese is to make an omelet. Here's the recipe.
Ingredients
- 3 slices 96% fat free deli ham
- 3 whole eggs
- ¼ cup (1 oz or 28 grams) shredded reduced-fat cheddar cheese
- 1 pat grass-fed butter
Directions:
- Whisk eggs in a bowl.
- In a pan, fry the ham for about 2-3 minutes per side.
- Melt pat of butter in a separate pan.
- Add eggs to buttered pan and allow the eggs to cook until firm
- Once firm, carefully flip the eggs over to cook on the other side.
- Add ham and cheese to one side of the eggs, then flip the other side of the eggs on top.
- Flip the eggs in the pan and cook until cheese is melted.
- Place omelet on a plate and eat!
Nutrition Info:
- 390 calories
- 39 grams protein
- 4 grams carbs
- 23 grams fat
MEAL #3: EGG AND HAM STACK
For those who prefer their eggs fried, this recipe is for you. Stack the fried eggs on top of fried ham and coat each with melted cheese. Yes, it's delicious as it sounds.
Ingredients:
- 3 slices low-fat deli ham
- 3 whole eggs
- ¼ cup (1 oz or 28 grams) shredded reduced-fat cheddar cheese
- 1 pat grass-fed butter
Directions:
- In a pan, fry ham for about 2-3 minutes per side.
- Melt pat of butter in a separate pan.
- Add eggs to butter pan and fry them to your liking, cooking both sides.
- Once you flip the ham slices and eggs (in separate pans), sprinkle shredded cheese onto both of them.
- Remove the ham from the pan and spread the slices out on a dish as flat as possible, cheese side up.
- Place the fried eggs on top of the ham and serve.
- Cut the egg and ham underneath so that each bite delivers egg, ham and cheese.
Nutrition Info:
- 390 calories
- 39 grams protein
- 4 grams carbs
- 23 grams fat