The Perfect Quick Morning Meal


This is the perfect recipe for a quick morning meal. It is a high-protein breakfast option to keep you satisfied throughout the morning!

An egg is considered a complete protein which means that it contains an adequate proportion of all nine of the essential amino acids necessary for the dietary needs of humans and it can easily be absorbed by the body. It will help promote muscle growth and efficiently repair muscle fibers that were broken down during your run or workout.

Protein is very satiating which will leave you feeling fuller longer than a predominately carbohydrate-based meal. Multiple studies have been performed to analyze the difference between eating a high protein versus a high carbohydrate breakfast. The research shows that people who start their day with protein, specifically eggs, more easily lose or maintain weight versus those who eat a high carbohydrate breakfast, such as a bagel or bread.

Eggs also have significant amounts of B vitamins and vitamin D. As a runner, regularly eating eggs will offer you a number of health benefits that include: maintaining a lean body weight, helping fight inflammation, and promoting bone strength. Egg yolks are the richest source of the B vitamin choline, which is associated with reducing inflammation and better neurological function. According to the Academy of Nutrition and Dietetics, B vitamins and Vitamin D help metabolize energy, form red blood cells, bring adequate oxygen to cells and keep your heart healthy.

For all these reasons eggs are a great option for a post workout meal!



  • 2 ½ cups egg whites
  • 3 eggs
  • ¾ cup cheese
  • 2 TB of milk
  • Salt (just a pinch)
  • Pepper
  • Any additional ingredients including: mushrooms, peppers, basil, oregano, low-sodium ham or turkey, zucchini, carrots, tomatoes, etc.


  1. Preheat oven to 350 degrees F.
  2. Spray muffin tin with nonstick spray.
  3. Fill each muffin tin 1/3 full with layers of vegetables, herbs, and other ingredients you would like to use.
  4. Sprinkle cheese in each muffin tin.
  5. In a medium sized mixing bowl whisk together egg whites, eggs, and milk. Then fill each muffin tin to the top with egg mixture, covering the other ingredients.
  6. Bake until golden brown (approximately 20 to 30 minutes).
  7. Let cool then remove from tin. Enjoy!

Approximate Macronutrient breakdown:

Serving size: 1 out of 12 “muffins”
Calories: 60
Carbohydrates: 1g
Fat: 3g
Protein: 9g

Exercise physiologist and RRCA certified Coach Rachel Bozich has been helping people reach their goals for the past 7 years as personal trainer, group fitness instructor, and educator. She has a strong background in exercise physiology with a Master’s Degree from the University of Tampa in Exercise and Nutrition Science. Rachel had all intentions of becoming a doctor, but after numerous specialists told her that injuries were going to keep her from running again she changed her major and decided to prove them wrong. Since then she has run over 35 half marathons, 6 marathons, and completed numerous multiday challenge races. Now she wants to help others defy the odds and accomplish their goals! “It is never too late to start, but always too soon to quit!”

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