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Perfect Prep Breakfast

David Arcemant, MS, CSCS

Here is an easy to prep meal for early starters looking to simplify their morning!

Serves 12 egg muffins

With Egg

Calories per muffin: 145

Protein: 11g

Fat: 11g

Carbs: 1g

However, we can drop the calories of each muffin by substituting for egg whites or beaters. Personally, I like to have one substitute with two regular egg muffins for breakfast.

Here is a breakdown of the calories using egg substitute.

With 1/4 cup egg white/substitute

Calories per muffin: 95

Protein: 11g

Fat: 5g

Carbs: 1g

After the main ingredients, you can add in any sorts of vegetables you normally enjoy with eggs. Below are a list of suggestions.


12 Eggs,

-OR- egg whites; egg substitute (1/4 cup each muffin fill)

16 oz. Turkey sausage

2 cups Chopped spinach

1/2 Chopped onion (Optional)

Assorted peppers (Optional)

Cheese (Optional)


  1. Ground your turkey sausage and chop your spinach, onions, and any peppers you decide to add.

  2. Prepare baking by preheating the oven to 350 degrees F. Lightly oil your muffin pan and place approx. 2 tablespoons of cooked turkey sausage into each hole.

  3. Next, add in your spinach, onion, and any other peppers and cheeses you want to add.

  4. Lastly, place one egg or 1/4 cup egg white into each of the 12 muffin holes.

  5. Place the muffin pan into the oven and bake for approx. 10-12 minutes.

  6. Let cool and prep up for your next breakfasts!

These pair well with Kodiac Cake muffins. Below is the standard mix and how we can change it up to shave off calories!

Standard 12 Kodiac Cake Muffins

Each muffin

Calories: 198

Protein: 8g

Carbs: 29g

Fats: 5.5g

Each muffin using light butter and Stevia

Calories: 148

Protein: 8g

Carbs: 21g

Fats: 3.5g

With Stevia (or other sweeteners) and light butter, you can drop calories, fats, and carbs while still retaining protein for each serving!


2 Bananas (Preferably soft/ripe)

1 cup 1% Milk

1 egg

1/4 cup butter -OR- Light butter

1/2 cup sugar -OR- Stevia

2 cups zodiac mix


  1. Mix your 2 cups Kodiak mix, 1 cup milk, 1 egg, 1/4 cup butter, and 1/2 sugar (Or stevia) into a large mixing bowl.

  2. Mash in the 2 bananas

  3. Preheat the oven to 350 degrees F.

  4. place approximately 1/4 cup of mix into each of the 12 muffin holes. Add in if there is mix left over.

  5. Place the muffin pan into the oven and bake for approx. 18 minutes.

  6. Place out of the oven to cool for 10 minutes.

  7. Begin prepping for your breakfast to add in with your egg muffins!

Here is my usual breakfast, with a breakdown of my calories and macronutrients.

2 egg muffins

1 egg substitute muffin

2 Kodiak cake muffins with Stevia and light butter

Calories: 680

Pro: 49g

Carbs: 45g

Fat: 34g

On top of this, I enjoy a cold brew of coffee with a splash of low fat milk to begin my day!

Try this breakfast out and let us know your favorite meals to prep below!

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