Get Your Breakfast ON!

Uncategorized Jun 03, 2020


Hey there,

We wanted to drop you into your morning to share one of our favorite, nourishing breakfast recipes that is full of flavor but won't leave you in a food coma an hour later. These egg white breakfast cups will keep well in the fridge, making it easier than ever to meal prep your way into vibrant health. So, grab your cup of coffee or tea, and see if you have these basic ingredients available to spice up your morning!

Here is what you'll need:

  1. Liquid Egg Whites: Having a carton of organic egg whites handy provides an easy, lean protein source while not wasting whole egg yolks.
  2. Vegetables of choice: We like to mix it up and use a combination of poblano peppers, tomatoes, spinach, or broccoli. A combination of mushrooms, green onions, and asparagus or zucchini works well, too.
  3. Something cheesy: If you want that "cheesy egg cup" pizzaz, we recommend shredded Parmesan or Asiago - both are hard cheeses, which tend to be lower in fat while still full of flavor.
  4. Seasoning: Good ole' salt and pepper will do the trick, or select your favorite seasoning blend.



  1. Preheat oven to 350 degrees F
  2. Lightly grease muffin tin with cooking oil or oil spray
  3. Divide veggies equally between cups
  4. Pour egg whites to rim of muffin tin
  5. Top with cheese if desired
  6. Season as desired
  7. Bake for 15 minutes, or until the whites have set


Pair it with a slice of sourdough bread or other starchy carb for morning energy.  

Nutritional Value

Approximate Macronutrients Per Serving:


Calories: 50

Protein: 5.7g

Carb: 2.5g

Fat: 1.5g (with cheese)


Nutritional value will vary slightly based on your ingredients.

If you're new here, macronutrients are the carbohydrates, proteins, and fats that we obtain from food in large amounts to survive. Micronutrients (vitamins, minerals, enzymes, etc.) are are only needed in small amounts and easily obtained by consuming whole, unprocessed food. Check out more of our favorite macro-balanced recipes below:


Do you have a go-to, balanced breakfast recipe that you want to share? Hit reply, and let us know! We love hearing from you.

While there are countless benefits to balancing macronutrients at each meal, the main one we're focusing on here is balanced blood sugar. This is truly the catalyst to sustainable health, happy hormones, and a functional, thriving body. 


Benefits of balanced blood sugar:

  • All day, sustained energy
  • Mood stabilization
  • Decreased stress (because cortisol is released every time blood sugar drops, eating balanced - i.e. not skipping meals, including protein and moderate fat with your carbohydrates, etc. - can help reduce your fight or flight response)
  • Increased insulin sensitivity (i.e. you'll process carbohydrates better)
  • Better weight management


Symptoms of unbalanced blood sugar:

  • Feeling tired throughout the day and experiencing energy crashes, especially after lunch
  • Difficulty concentrating or brain fog
  • Intense cravings for sugar or caffeine to keep you going
  • Feeling cranky, lightheaded, and/or experiencing headaches between meals
  • Difficulty losing weight, even if you're exercising or eating "clean"


How to balance your blood sugar:

  • Always pair protein and/or healthy fats with carbohydrates, especially at breakfast (unless it's right before an intense strength training or HIIT workout)
  • Try to eat in regular intervals; skipping meals and fasting is not ideal, especially for women
  • If consuming caffeine, make sure to pair it with a meal to reduce the body's stress response
  • Omit starchy carbohydrates from meals that include alcohol
  • Prioritize adequate, restful sleep


Did you find yourself experiencing any of the symptoms of unbalanced blood sugar? If so, which ones have the most impact on your day? Please reach out to us anytime if you have any questions and want to learn more!

P.S. Looking for more nutrition and training support? Here are 3 ways we can help you: 

(1) LOSE 10 POUNDS → If you’re ready to permanently lose at least 10 pounds in as little as 8 weeks, then book a call with us. Our clients are still losing weight, even in a pandemic!

(2) WORKOUT AT HOME → no gym, limited equipment, no problem! The full-body workouts in our training app are designed to help you burn body fat all over, increase your metabolism, and build lean muscle mass.

(3) DE-STRESS → enjoy a 7-day FREE trial to our meditation and breath work group to start your mornings off on the right and set the tone for the day!


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