Sunday, October 6, 2013

Easy on the go Egg Muffins

Shopping List:

12 eggs
Bacon, ham, sausage, chicken, beef (optional)

Vegetables (peppers, green onions, broccoli, spinach, tomatoes, zucchini, squash, sweet potatoes)

Cost ~$8 (if you don't add meat)

Crack all the eggs in a large bowl and mix with hand blender. You can mix by hand, but they will be fluffier using a hand blender. Cut up your vegetables/protein and mix into eggs by hand. Use the eyeball method when adding the extra ingredients. You don’t want to overfill with vegetables.
Wipe muffin tin with oil and distribute egg mixture evenly. Fill almost to the rim.  Bake for about 25 minutes at @350. If they still look runny cook a little longer.

~If you are using a 12 cup muffin tin, this will make 12 egg muffins and are good up to a week in the fridge.
Pop in the microwave in the morning for ~30-45 seconds.

If you want to zone keep on reading.

3blk Meal Measurements

For the small muffin tin use one egg per “cup” (1block of protein). Cut up one piece of bacon and sprinkle on top of one muffin cup (1/2blk of protein). Two egg cups would then = 3blks of protein. *0.5oz of chicken or beef per egg cup can be used instead of bacon. 1oz of chicken or beef = 1blk

For this recipe since the amount of vegetables added is not a significant amount you wouldn't count them.

If you use the larger tin you can get a 3blk egg muffin in one cup. Two eggs and two pieces of bacon cut up. The larger muffins will take longer to bake.

For your carbs you can eat some fruit. i.e. 1 apple = 2blks and1/2c grapes = 1blk.

For your fat you can eat 3tbps avocado or 9 whole almonds (each option = 3 blocks of fat)

*The hand blender will fit in both the small and large cups so you could crack your eggs and blend in the cups (it is easier this way if you are zoning). You can get a hand blender at Bed Bath and Beyond for about $35. They last forever and are good for blending smoothies/shakes too!


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