A breakfast recipe trick to avoid afternoon snack o’clock!

We are about to start our next Simple30 nutrition challenge, and one of the habits that many of us are trying to change is the ol’ afternoon mindless snack o’clock. 

You know, when 2-3pm rolls around, and suddenly you’re stuffing your office snacks, your kids’ snacks, or just whatever was open in the pantry in your mouth? You barely notice it, it doesn’t give you much in the way of nutrition, and the worst part – it doesn’t even satisfy you. 

So what do we do? We need to provide our bodies with enough protein, complex carbs (+ fiber!), and healthy fats starting early in the day so that we’re not ravenous in the afternoon. 

Yeah yeah, we know breakfast is important. But how do we easily tick those checkboxes? 

Make it SIMPLE! 

Here’s a trainer-favorite recipe done in under 10 minutes, full of all the good things that’ll keep you feeling full and give your body the building blocks to recover from RiseUp workouts (and life). 

Eggs & Toast – Supercharged: 

Ingredients: 

• One slice bread (Ezekiel for Simple30, otherwise whole-wheat sourdough is also a great option) **This is our fiber! You could add more by sprinkling hemp or chia seeds on top of this whole concoction. 

• 1 whole egg

• 100g egg whites 

**This is a secret ingredient to add extra protein (about 11g protein per 100g of egg whites) from a whole food source!

• Half an avocado 

**This is our healthy fat!

• Salt and pepper to taste

• Optional: Lightly sauteed greens (spinach, kale, and arugula are all great choices), tomato slices, etc. **Hello, micronutrients! 

Method: 

1. Toast your bread of choice. 

2. Slice or smash avocado on top. 

3. Sprinkle lightly with salt. A squeeze of lime might be nice too! I also like a bit of Dijon mustard – up to you!

4. Lightly beat egg whites and whole egg in a small bowl until lightly frothy. 

5. Preheat a small pan on the stove on low-medium heat. 

6. Spray with a nonstick spray or use a small amount of butter or olive oil. 

7. Pour in egg mixture and gently move around the pan until they are cooked to your preference. 

8. Put eggs over toast (option to put the greens, tomato, etc underneath the eggs)

9. Season with salt and pepper, and enjoy! Option to sprinkle chia or hemp seeds on top for an extra fiber crunch!

Let us know if you try it!

Ready to take the next step with your fitness and nutrition routine? Come see us at RiseUp for a free class or check out our nutrition and wellness program, Simple30!