Recovery Day

Do you find yourself in a rush to get to work in the mornings and either skip breakfast or swing by the nearest gas station or drive-thru? If this is you, you might want to give this a try.

On Saturday or Sunday, try making an egg bake for the week! It’s easy to prep and makes weekday mornings a lot easier without the extra cost and calories of a drive-thru meal. Start by preheating the oven to 425 degrees Fahrenheit. Cut up 1000-1500 grams of sweet

 potato into thin to medium-thick slices (I usually go with around 1200g). This will increase the carbohydrate percentage of your bake. Mandolin slicers are helpful with this, but watch your fingers! Apply a thin layer of olive oil to a deep glass or aluminum 9×13 inch baking pan, then lay and stack the potato slices as evenly as possible in the pan.

Start heating up a little bit of oil in a frying pan and cook about 16 slices of turkey bacon. This will increase the protein percentage of your bake.While the turkey bacon cooks, 

mix 20-24 large eggs (I usually go with 21) in a large mixing bowl. This will increase the fat percentage of your bake. Make sure all of the yolk is mixed in and add in some spices of your choice. I like pepper, salt, chili powder, cumin, and paprika.

When the turkey bacon is finished cooking, layer the bacon strips evenly across the top of the sweet potatoes. Next, chop up some other veggies of your choice. I usually cut up a large onion and a head or two of broccoli. The veggies will increase the carbohydrate percentage of the bake but not substantially.

Try to spread out the veggies evenly across the top of the turkey bacon.

Finally, pour the egg mixture into the pan while trying to cover everything with a little bit of egg. The egg will settle at the bottom, that’s ok, it will rise when baking.

Cover the pan with aluminum foil and bake at 425 degrees for 1 hour. After the hour is up, take the foil off and let it bake for another 5-10 minutes uncovered. Once the egg in the center is firm, the bake is ready to be removed and left to cool.

Once it’s cool, cut the bake into 6 even squares. Each square will be an easy go-to and nutritious breakfast that you can quickly grab out of your refrigerator in the morning. Don’t worry, the bake will keep in the refrigerator for the week. If you don’t think you can finish it all, then freeze a few squares.

The amount of sweet potato, turkey bacon, and egg respectively will determine what your macronutrient percentage is for this meal. My Fitness Pal is a great tool to use to determine the amounts of each ingredient that you will need to hit your Macro goals. Create a recipe, enter your ingredients for the entire bake and select 6 servings. My Fitness Pal will automatically calculate the calories and macros for the entire bake and for each individual serving. If you need assistance, don’t hesitate to ask a coach to show you.

Modify the recipe to what you like. Substitute out the broccoli for different veggies if you like, use different types of potatoes, and/or sub turkey bacon for ham or chicken to make sure you are getting the proper amount of protein and not too much fat that can come with beef, bacon, pork, or sausage.

Remember, don’t hesitate to ask questions or for other suggestions. Enjoy!!!

Courtesy of Chris Diguglielmo @chrisdigs

 

 

 

 

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