Nutritionist Shares Daily Breakfast That Helped Shed 45kg

A nutritionist has revealed the breakfast she consumed daily during her significant weight loss journey, which involved shedding an impressive 45 kilograms. Alex, an Australian fitness instructor, prepared two weeks’ worth of homemade sausage and egg muffins, claiming that they taste superior to similar fast-food options.

Alex’s breakfast recipe incorporates simple ingredients readily available in supermarkets, including wholemeal English muffins, pork mince, cheese slices, eggs, seasoning, and BBQ sauce. Each muffin contains approximately 383 calories, with a nutritional breakdown of 19.9g of carbohydrates, 36.4% protein, and 16.6% fat.

Preparation Process and Health Benefits

In a video detailing her meal prep process, Alex emphasized that meal preparation does not have to be dull. “I’m a certified nutritionist, and this is what I ate every single day for breakfast when I was losing 45kg,” she stated. She highlighted the use of wholemeal muffins for their higher fiber content compared to regular alternatives.

To create the muffins, Alex utilized 1kg of pork mince, forming it into 100g patties to produce ten servings. For those wanting fewer muffins, she advised using 500g of pork mince. She seasoned the mince with various spices, opting for a blend that included salt, onion, garlic, and pepper.

“I prefer making my own patties instead of using sausage mince,” Alex explained. “Sausage mince is significantly higher in calories and lower in protein, making it less ideal for managing weight and energy balance.”

After shaping the patties, she cooked them in a hot frying pan and prepared the muffins by cutting them in half. Alex chose not to toast the muffins, as she planned to freeze them for later use.

Cooking and Assembling the Muffins

Once the patties were cooked, Alex moved on to preparing the eggs. She described her method of cracking the eggs into the same pan, partially scrambling them to avoid large yolk chunks, which she found unappealing in fast-food versions.

Once the eggs were ready, she began assembling the muffins. Using baking paper, she wrapped each muffin individually before storing them in sandwich bags for freezing. Alex suggested taking a muffin out the night before to defrost in the fridge, making it easy to heat up in the morning.

To reheat, she placed the muffin, still wrapped in baking paper, into an air fryer at 160°C for 12 minutes. The result was a perfectly toasted muffin with melted cheese and a hot sausage patty.

Alex’s recipe has gained popularity, with her video amassing over 580,000 views. Many viewers expressed enthusiasm for meal prepping the sausage and egg muffins, noting that they found the idea more appealing than traditional options such as overnight oats.

“I can confirm these are the bomb,” one viewer commented. “I’ve been meal prepping these weekly for about a month.” Another shared their positive experience, stating, “I made this, it was delicious.”

While many praised the recipe, some viewers joked about their inability to limit themselves to just one muffin at a time, highlighting the muffins’ appealing nature.

Through her innovative meal prep approach, Alex not only successfully transformed her diet but also inspired others to explore healthier breakfast alternatives that do not compromise on taste.