Easy Make-Ahead Brekkie Sammies for Powerful Women (and the people who rely on them to avoid starvation)
Michelle is solo this week and sharing her Protein-Packed, Make-Ahead, Post-Workout Brekkie Sammie 2.0 secrets with the Deep Kimchi Confidantes.
Jonni and Michelle will return with the real talk next week.
Ingredients & Accoutrement
Stuff You Need
First, frens, on this episode Michelle kept saying “viking donut pan.”
It’s Nordic Ware Non-Stick Donut Pan.
Nordic. Viking. Is it not the same? This is rhetorical.
Kirkland brand cage-free egg whites (these bake and set the best for me)
Pam Non-Stick Spray
Diced veggies (your choice). I use pre-chopped frozen because I’m lazy. I don’t use leafy greens bc they can get bitter.
Breakfast sandwich bread. I oscillate between Thomas English Muffins and Ozery Whole Wheat OneBuns (preferred)
Sir Kensington’s Garlic Everything Sauce (they make all kinds of good sauce. I also use their Garlic Aioli sometimes).
Applegate Naturals Chicken & Maple Breakfast Patties. Use whatever you like or don’t use at all. There are also veggie brekkie patty options but I’m not crazy about their macros. Do what works for your goals.
Cheese. Your choice.
Deli sandwich paper
Foil
⭐️PRO-TIP: You can make a few extra egg bites without the sandwich ingredients for low-carb or rest days.
What to Do:
Preheat oven to 350 F (176.667 C). I am at altitude so it may change the cooking temp and time for you.
Set up a couple cookie sheets to make an assembly line
Spray a dash of Pam around each donut hole.
Fill with veggies
Fill with egg whites
Top with Everything Bagel Seasoning
Bake for 17 mins (again, I’m at altitude so time may differ)
While eggs baking, toast bread
Lay bread out on cookie sheets. Add sauce and cheese.
Heat up sausage patties. Put on bread.
When eggs are set, add to bread and assemble.
Wrap in wax paper, then wrap in foil. Makes heating up and freezing easier.
Add hot sauce when you’re going to eat! If you like hot sauce.
I reheat in microwave for 30 secs on the wax paper. Jonnie likes to reheat in toaster oven to re-crisp the bread and be fancy. I’m lazy, hungry and un-fancy.
Nutrition/Macro Note:
I like these because I know they’re roughly hitting my post-workout carb and protein needs while I am eating at a surplus to gain muscle for a few months. I’m not concerned about exact macros, calories etc. After a while, you get really good at eyeballing.
If you are using a different nutrition strategy and need exact nutrient breakdowns, just take a look at your ingredient labels and divide them up per sandwich.
🙏🏽♥️ 🏋🏻♀️ Hope you enjoy!
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Talk to you next week on the pod!
The Deep Kimchi podcast is all things fitness, fun, & tomfoolery with two Korean-ish bestie broads in their 50's with no F's left to give.
We’re shooting the midlife shizz with no holds barred.
❗️WARNING - Not for sensitive ears or the easily offended.
There. You’re warned.
Enjoy, share and leave us comments or questions below!
We look forward to dishing the Deep Kimchi with you weekly.
♥️🙏🏽 Thanks SO MUCH for listening,
Jonni & Michelle
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