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Eating Clean: The 5 Minute Breakfast Sandwich

Grabbing breakfast on the go is tough. It’s the meal to set your day off right and reset your body’s equilibrium after a night of “fasting through sleep”… but if you’re on the go, sometimes it’s not all that easy. Which is kinda why I love this recipe. This 5-Minute Breakfast Sandwich is something I worked up one morning after hearing my lady-Friend mentioned she used to microwave her breakfast eggs in High School. While that sounds really gross, come to find out, it’s really pretty “normal” tasting and shaves at least 5-10 minutes off prep time, not to mention molding your eggs into a muffin shape as opposed to a flop-tastic egg sandwich.

Just as a note, I should call this “Eating Clean-er”. As I’ve refined my nutrition and edged out dairy (especially cheese and many processed meats), I’ve used this recipe a bit less just by choice. BUT if you’re starting out and making your transition to cleaner eating, it’s a great and easy way to nail a “full” meal in under 5 minutes.

What You Need

1 microwave safe container (the same size in width as an English muffin)
A microwave oven


(1) 100% Whole Wheat English Muffin
4-6 eggs (0-2 yolks, depending on your desired fat/protein ratios)
2 slices Extra Lean Turkey Bacon
1 Slice 0-2% Cheddar Cheese


1/4 cup 0-2% Shredded Cheese (this is a little messier until melted on the sandwich but can do in a pinch)

1/4 avocado, thinly sliced (be aware how this jives fat content with any egg yolk you plan on using)
1 tablespoon Olive Oil Mayo

Moderately Easy Prep:

If you like your English Muffin a little toasty, slice the muffin in half and put in a toaster for desired crispiness. While your English Muffin is toasting, crack 4-6 egg omitting yolks or adding 1 MAX 2– the general rule of thumb here is 1 yolk for every 3-4 egg whites–into your microwave-safe container (you may want to cooking spray or wipe the container with a dab of olive oil to prevent sticking). Place eggs in microwave and cook on high for 2-3 minutes until eggs are cooked through and firm.  While eggs are cooking, slice or measure out cheese and have at the ready.

Once eggs are done, put two strips of lean turkey bacon in the microwave on “High” for 2 minutes or so.

Now that you’ve got all your “parts” together, sandwich them up. You may need a knife to slip the egg out of the container if you didn’t use oil but other than that, you’re done and on your way.

The (Macronutrient) Breakdown:

Calories: 370
Fat: 10g
Carbs: 28g
Protein: 42g (with a serving of whey protein as a drink: 36g)

46 Protein/24 Carb/30 Fat

*Adding Avocado and/or Olive Oil Mayo will increase the fat content and calories. You can adjust by not using egg yolk and halfing the avocado serving. 


One Comment : Leave a Reply

  1. Alan Fowler says:

    Great post! Of all the meals, breakfast seems the hardest to eat clean. I’m typically tired and trying to be as sufficient as possible. It seems like whenever I find a good recipe, I inevitably get tired of it. Here’s something new for the breakfast arsenal. Good stuff!

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