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Breakfast Diet Hack

Following a short-term cleanse to jumpstart weight loss and rid your body of toxins and cravings can be an ideal strategy for most. But let me ask you this...what happens when that diet is over or you’ve lost 10 pounds and want to enjoy a wider variety of foods, even comfort foods? This is where we need to sit back and ask ourselves what we will or won’t give up to achieve PERMANENT WEIGHT LOSS.

For example, if you’re trying to “shred” down then you will need a much more drastic approach in both the kitchen and the gym. On the other hand, if you just want to lose a little extra cushion around the middle and begin to feel better then you can still be successful by making “better” choices and substitutions in other meals throughout the day. This is the missing link in keeping the weight off. If you’re not willing to give up your desserts, chips and salsa, and/or alcohol long term then don’t subject yourself to failure and restrict everything at once. Like anything else in life, you must choose your battles 😉

With that said, if you enjoy egg McMuffins (or other fast food variation) then this Egg Sandwich recipe will save you a wait in the drive-thru line and inches in the waist line.

It takes less than 10 minutes and will keep you feeling full longer without the added calories, refined carbs and saturated fat.

For you “Macro” trackers, it breaks down to an ideal 40/30/30 split for fat loss for most individuals:

37% Carbohydrates

33% Protein

29% Fat

I dare not mention calories because if we are eating quality foods and listening to our body’s hunger cues, it’s hard to overeat. However, old habits die hard so for you calorie trackers, you can save 100-300 calories compared to the egg McMuffin or sausage McMuffin.

My favorite bread choice is whole wheat English muffins but you can choose bread, sandwich rounds, Ezekiel bread, etc based on your preference. Just make sure the first ingredient listed is 100% whole wheat.

*If you prefer gluten free, check out this 1 minute Keto muffin recipe.


  • Muffin or bread of choice

  • 1 egg + 1 egg white

  • 1 slice of nitrate free deli ham or turkey

  • Small handful baby spinach

  • 1 slice tomato

  • Choose 1/4 avocado slice or cheese slice (I prefer Muenster)

  • Optional: mason jar lid ring

  1. Get all ingredients out and sliced then heat skillet on stove over medium high heat up to 1 minute.

  2. Place the top of the mason jar lid face down on the skillet, spray with non-stick and add egg +egg white to the center of the ring.

  3. While the egg is cooking, toast the bread or make your 1 minute keto muffin.

  4. Use a spatula to gently flip the egg with mason jar lid. Add deli slice to pan to warm. Turn off heat and let cook for up to 1 minute to preferred yolk consistency.

  5. Remove mason jar lid and set aside.

  6. Assemble sandwich with egg, cheese or avocado, deli slice, tomato and spinach.

Give this a try on the weekend to get comfortable with the recipe and fine-tune it to your preferences then add it to your morning routine.

I hope you enjoy!

Let me know how you like it or if you’re interested in more diet hacks to lose the weight and keep it off.


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