30g Protein Breakfast Burrito

• 份量: 2

食材

• 1 large low-carb tortilla (look for one with ~70-100 cal and 8-12g protein)

• ½ cup liquid egg whites

• 1 whole egg

• 3 oz lean turkey sausage or 96% lean ground turkey

• ¼ cup reduced-fat shredded cheddar

• Handful spinach

• 2 tbsp diced peppers/onions

• Salt, pepper, garlic powder, smoked paprika, season all

• 2 tbsp fat free cottage cheese

步驟

1. Cook the meat

Heat a skillet over medium.

Cook: • 3 oz turkey sausage or lean turkey Season with: • salt • pepper • garlic powder smoked paprika, and season all. Cook until browned.

2. Cook the eggs Push meat to one side.

Add: • ½ cup egg whites • 1 whole egg • 2 tbsp cottage cheese. Scramble together with the meat. Add spinach + peppers/onions and cook until just softened.

3. Assemble Warm tortilla for about 10 seconds so it folds easier. Add filling down the center. Top with: • ¼ cup reduced-fat cheese

4. Roll it correctly Fold sides inward first, then tightly roll from the bottom up. If you want it extra secure for car eating: • place seam-side down in skillet for 1-2 min • or wrap in foil/parchment

Easy protein boosts if needed If your tortilla is lower protein, add one: • extra ¼ cup egg whites • extra ounce turkey • 2 tbsp cottage cheese mixed into eggs

筆記

Approx macros

•278 calories

• 28 protein

• 6 Carbs

• 16 Fat

Meal prep instructions Make several at once and: • refrigerate up to 4 days • or freeze individually

Reheat • From fridge: ~1.5-2 min microwave • From frozen: ~3-4 min wrapped in paper towel