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3 Ingredient Breakfast Bake



This is the one recipe that I encourage all my clients to try first.


3 Ingredients - 30 Minutes - Cook once and eat all week.


Why Should I Eat A Savoury Breakfast?


Years ago I wrote an article titled 'ice cream for breakfast'.


You would say a big fat 'NO' if your child asked you for ice cream for breakfast. Right?


And yet the breakfast cereals we feed our children - and often ourselves - actually have more sugar and carbohydrates than most ice cream. Really.


Let's take Hubbards 'Thank Goodness' Gluten Free Muesli - sounds pretty good right?

Nearly 30g of sugar per 100g. That's 30% sugar. And 80g Carbohydrates per 100g. Per 'serving' which is half a cup there is 36g of carbohydrates (or around 8 tsp of sugar worth of glucose).


Ben & Jerry's Chocolate Chocolate Fudge Brownie is arguably a better option with 50% less carbohydrates per 100g at 30g per 100g.


Interesting eh?


They are branded as a healthy way to start the day but instead usually contain around 15-25 ingredients and up to 80% carbohydrates. These carbohydrates hit our bloodstream as glucose, similarly to table sugar. If we aren't moving this get processed by the liver and safely stored away as body fat for when we need it. That's right. Excess glucose, in whatever form, will make you store fat.



Why bother making breakfast ahead of time?


Making any food ahead of time prevents 'decision fatigue'.


Decision Fatigue = "Difficulty in making a good decision experienced as a result of the number of decisions one needs to take" Oxford Dictionary.


We have to make SO MANY decisions (and food decisions) in a day. At home, at work, on the go.


Having breakfast prepared means we don't need to make a snap decision on the fly. When we make decisions when we are: tired, stressed, in need of a pick me up - we don't tend to make good choices.


Instead we instinctively go for the most calorie dense, easily available thing to make us feel better.



Anyway, on to the recipe:


3 Ingredients:

  • 250g Bacon (or your protein of choice)

  • 12-15 Eggs

  • Veggies Of Choice (broccoli, spinach, asparagus - anything)

  • Optional but delicious: extra herbs - rosemary is my favourite.

Cooking Method:

  • Line the baking tin with baking paper

  • Chop the bacon (I often use scissors) or leave it in whole slices.

  • Chop and add in the veggies - or leave them whole (think mushrooms) and bake on 180°c until the top turns golden.

  • I recommend around 30 mins in a pre-heated oven

This won't just save your waistline but also your wallet


Bacon - $6.50 for 250g of Beehive Rindless Eye Bacon (there are better options out there but for the sake of keeping it supermarket friendly and you not having to go and find a farmer this will do).

12 - 15 Eggs - $11 (good times! But highly nutritious and still economical - don't let the cost increases put you off)

Veggies of your choice - my favourite is asparagus, but not when it costs $8.99 a bunch. My top recommendations are courgette, capsicum, mushrooms - pick one you like and load it up.


Based on creating this recipe with a whole pack of bacon, full pack of 12 eggs and a whole head of broccoli - it comes out at $4 a portion. For £2 for my UK pals - I have just realised my keyboard doesn't even have a £ symbol.... gosh I am a long way from home!


If you give it a go, send me a photo.


For Health Hacks, Tips & Recipes Follow

@amysfitnessandnutrition










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