Breakfast is a great and often neglected way to kickstart your day, so we’re back with another Breakfast Bites post. If you haven’t already, check out the last Breakfast Bites post where I show you how to get a polyphenol packed shake for even better health.
This time around I’m going to share with you a recipe I sometimes use when I don’t feel like cooking but still want something that’ll put a decent amount of fuel in the tank. This is also a recipe I used when I was younger and broke, but was still training and hitting the gym. It’s got about 3 ingredients plus one or two spices, all of which I can guarantee you already have on your table or in your pantry.
Breakfast Bites: A Rant and A Lazy Man’s Breakfast.
Before we get into it, here’s my rant. I’ve been in this health and fitness game for over a decade now and founded SUPP UP. over 6 years ago, making sure everything I’ve shared is research-backed and science-based….and I’ve seen the industry change a lot, mostly for the worst. There is so much fluff and crap out there.
There’s a boatload of pseudo-science that people push on social media, stuff that really just gets my dander up. What’s even more disappointing is, “top influencers” (and for the algorithm – thanks Zuck, you dumb fuck) are just now starting to boast about how “nutrition, not diet, is key.” I won’t lie, it’s pretty infuriating for me, considering I’ve been saying it for years and that’s what the entire SUPP UP. brand is about.
I think the Western world is very, very behind the curve when it comes to understanding that food is essentially preventative medicine, and that it should not be looked at individually, but holistically.
There truly is no “wrong food,” only moderation and mindfulness, and the concept of “cutting out” certain things only reinforces that we look at things surgically, rather than big picture long-term.
I spent a significant amount of time in Japan and other parts of Asia, and I can honestly say the cultures there have it right; they understand the concept of whole food nutrition and the synergy of food, how it all works together.
My vision with SUPP UP. is to continue to share with and create quality, no bull guides to help as many people as possible understand and demystify the inner workings of nutrition and fitness, so they truly understand that they don’t need to rely on any app, smart watch, or social media influencer to dictate to them what’s “best,” depending on what’s “trending” that day, week, month, or moment in time.
I want you to understand that as long as you establish the fundamentals of nutrition and fitness, you can be self-reliant, rather than dependent on and hooked into the micro-transaction world that’s developing today, where it’s assumed your wallet dictates if you can get good nutrition and fitness or not.
Your health shouldn’t be determined by whether or not you can afford to have a gym membership or hit up Trader Joe’s/Whole Foods.
Alright enough with the rant. Let’s give you that recipe.
If you read SUPP UP. No Bull, Whole Food Military Nutrition at Home, you’ll know why it’s important to kickstart your day with a healthy dose of fats, slow releasing carbs, fiber, and protein. I like to preload with a protein shake while prepping this meal and I recommend you do the same if you want to boost your protein hit in the morning.
Here’s the recipe – it’s light, simple, and easy to make for when you need to hit up the grocery store or only have a few ingredients in the house.
SUPP UP. Easy Eggs & Toast Recipe
Makes: 1 serving
Prep Time: 1 minute.
Total Time: 18 minutes.
Items Needed:
- A pot
- A skillet or toaster
Ingredients:
- 3 eggs
- 2-3 slices Rye bread
- OPTIONAL: Butter, if you’re using a skillet for the bread.
- Olive oil (drizzle)
- Salt (to taste)
- Pepper (to taste)
- Paprika (to taste)
Directions:
- Put your eggs in a pot and bring to a fast boil, turning it back to a medium-high heat.
- Set a timer for 17 minutes. Not a minute more, not a minute less.
- 7 minutes before they’re done, pop your bread in the toaster or get it crispy with some butter on a skillet.
- If you’re using a skillet, warm the skillet the same time you set the time for the eggs.
- When your eggs are finished, run ice cold water over them for a few minutes; then shell them.
- Toss them in a bowl, cut ’em in half.
- Season them with salt, pepper, and paprika; drizzle with olive oil.
- Nest your rye slices on the side of the bowl to soak up the olive oil.
Protein is about 18 grams with the eggs plus whatever protein is in the bread, so if you’re looking for more, preload with a protein shake like I mentioned earlier when you put the eggs on to boil. Toasting rye bread really brings out its unique flavor.
Yeah – this is meant to be easy and it doesn’t break the bank. If you want more straight forward recipes like this, pick up the SUPP UP. No Bull Meal Planner now, or get it as a bundle with the SUPP UP. No Bull Military Nutrition at Home guide.
One last tip, I’d say avoid bread with soy flour. You’ll know why soy is one of the few things that can be bad when taken in excess, if you read either of the nutrition guides. If you can’t find a rye bread without soy – just make it. It’s really easy and worth it if you’re feeling adventurous. Who knows, maybe I’ll post a recipe.
That’s all, folks.
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*COUGH COUGH*
If you really like this post and want more in-depth information like this, but don’t have the SUPP UP. guides yet, buy SUPP UP. On The Go or SUPP UP. At Home and the SUPP UP. No Bull Meal Planner E-BOOKS now – they cost less than a trip to the grocery store but unlike that food, the knowledge gained lasts a lifetime.
If you’ve already bought the guides (hey, thanks), and like the free knowledge gained on the SUPP UP. blog – then go ahead and check out the other gear in my shop.
Pick up some whey protein for your next workout, new threads for that sleeve-splitting arms day, or something else that’ll help you remember that when it comes to fueling and training your body, once you learn how to, where you are matters less.
It’s a good way to keep the blog running healthy and strong. Every item, the material, colors, style, ingredients, and quality, were all hand picked by me.
You’ve already bought all the gear and guides? Well damn – thanks. Not looking for anything in particular in return? Then go ahead and donate whatever you like.
One more thing – if you go ahead and get the guides, you’ll discover what’s unique to each book recipes are available under the “Snacks” chapters (preview of chapters available in shop), and how to eliminate worries or concerns about getting the nutrition you need to stay fighting fit for when you’re deployed or at home.
Both books have recipes that provide nutritional breakdown so it makes things nice and easy.
Drop by next time for another great post to add to your workout and nutrition arsenal.
Stop doing guesswork, start making the necessities of your life easier.
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If You Know How To Fuel and Train Your Body, Where You Are Matters Less.™
– SUPP UP.
Breakfast Bites: A Rant and A Lazy Man’s Breakfast is a post from SUPP UP.
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Photo Credit:
Feature Image & Photo 1: Önder Örtel
Photo 2: Olga Burmistrova
Photo 3: Eiliv Aceron