Breakfast at Work

scrambled eggs and sausage crumbles in the microwave
Protein Shake
yogurt with nuts/fruit
Special K or Jimmy Dean breakfast sandwich

those are my go to items when in the office

I got this idea from an MFP post a year or two ago and adapted it to my caloric needs. I got out of the habit of making them and am starting back with them for an easy, healthy, "on the go" breakfast. I make a dozen on Sunday, put them in the refrigerator, and toss 2 (or 3) in the microwave each morning.


Here's the recipe for 12 Breakfast Quiche “Muffins”:

4 whole eggs
8 egg whites
1 cup Jimmy Dean turkey sausage crumbles (finely crumbled)
2/3 cup 2% finely shredded cheddar cheese
1/2 cup finely chopped broccoli
1/2 cup finely chopped green pepper
1/2 cup finely chopped onion
1/4 cup almond milk (or 1% milk)
1/2 tsp baking powder
salt and pepper (to taste)
non-stick cooking spray

Preheat oven to 375 degrees.

Sautee veggies and brown sausage in a little non-stick cooking spray.

Combine eggs, egg whites, milk, and baking powder in a bowl.

Spray muffin tin with non-stick cooking spray.

Evenly divide veggie/sausage mixture in muffin tin.

Sprinkle cheese in each muffin tin over veggie/sausage mixture.

Then evenly divide egg mixture over the veggie/sausage/cheese in each tin.

Bake for 15-20 minutes.



Recipe is VERY adaptable. Original recipe called for 1 cup of broccoli but that’s just too much for my taste. I also doubled the baking powder to 1 tsp (by accident) and it firmed them up a bit more, but they weren’t dry at all.

Mine come out to 70 or 75 calories each depending on which milk I use, and about 8 or 9 grams of protein each.

we have a fridge at work in the break room along with a very nice microwave, so I keep eggs, turkey sausage crumbles and chili peppers - whip up a couple of eggs, slice up a pepper, toss in some crumbles and 2 minutes later I have breakfast.

I also keep yogurt, fruit and veggies in the fridge for those times I don't want eggs (plus frozen fruit in the freezer for smoothies!).

I just made a protein shake with chocolate protein powder, pb2, half of a banana, and skim milk. 22+ grams of protein!

I also premake a protein green smoothie the night before and take that in to work the following morning. It stores well in the fridge and a quick shake makes it good to go!

I am IN LOVE WITH chia pudding. It's so versatile, so many flavors you can make. Blend a liquid, fruit and some protein powder (some of my favorites are pumpkin, almond milk and peanut butter or coffee, raspberries, cocoa powder and coconut milk). Put your liquid in a small mason jar, toss in a couple of tablespoons of chia seeds and shake well. Put it in the refrigerator, shaking every half hour or so until the chia seeds start to gelatinize (I know that isn't a word, lol). Then let refrigerate overnight. Pull it out in the morning and you have an awesome meal.

This can be a little calorie intensive, so watch out! I usually split one "recipe" into 3 jars, and I sit below 300 calories, which is perfect for me. It won't look like a lot of food, but chia seeds are quite filling.

I crack two eggs open into a tupperware container.....add some spices or something, then mircowave it at work to eat at my desk!

Lately, I've been eating instant oatmeal (I can throw a couple packets in my purse as I leave the house, and we have a hot water dispenser... so its super easy). However, I would like to find something that is higher in protein.

Instead of using packets, I buy plain oatmeal then put a scoop of whey and a few chopped walnuts in it. The whey gives it some flavor and sweetness as well as protein. The nuts give it fat. You'll end up with a fairly balanced cup of oatmeal this way, where the pre-packaged one will be primarily carbs.

Also! Oatmeal in a slow cooker/crock pot with some fruit or spice overnight, just wake up and dish out a portion. You have to use regular oats rather than the packet oatmeal. It doesn't solve your oatmeal and protein woes but it is a good way to mix up your routine and flavors.

Boiled egg and some pre-cooked bacon in a baggie with a hot cup of tea and a sweetener...less than 150 calories. Fills me up and I save my calories for later. I did the oatmeal for a long time but I was starving before 10!

Peanut butter, honey and either an apple or banana *so good*

oh yeah and its super easy to warm up an egg baked in an avacado with cheese!