Introducing the Egg Bowl

January 18, 2017


Breakfast seems to be a hard meal for a lot of my clients, especially my female clients, especially when you ask them to have a high protein breakfast with at least 2 servings of vegetables. That is where my Egg Dumps come it. In under 10 minutes a get a tasty meal that covers all my bases and starts the day off right.

Now I love omelettes, quiches, and frittatas but I am busy and super lazy in the kitchen in the morning so I follow Mater’s example and “MODIFY”. That being said I would still serve these to house guests.

There are probably hundreds of variations you can make depending on your ingredients and tastes that I don’t list here so if you come up with a good one let me know.


The Eggs

I prefer at least 2 whole eggs, with a runny yolk because it acts like a sauce on the rest of the ingredients. Rob hates runny yolks so I break his and cook them for a bit longer (see personalization is easy). You could also do them up:

  • Poached

  • Baked

  • Egg whites only

  • Scrambled

  • Hard or soft boiled


The Meat

Optional but if you choose not to then add at least ½ cup of egg whites to your bowl

  • Left over hamburger (precooked)

  • Steak

  • Roast chicken

  • Deli meat

  • Bacon/ back bacon/ turkey bacon


The Vegis

I aim for at least 2, half cup servings. Feel free to add others, these are just household favorites

  • Spinach (cooked)

  • Tomatoes

  • Green peppers

  • Onion (caramelized if you are feeling fancy)

  • Green onion

  • Garlic


The Extras

These are optional extras to add a little something to a particular bowl

  • Sharp cheese (the stronger and harder the cheese, the more protein there is)

  • Salsa

  • Guacamole

  • Pine nuts

  • Seasoning


The Carbs

If you are aiming for fat loss limit these to a small serving at most ex. ½ tortilla, ¼ rice, quinoa, potato, oatmeal. If it is the first meal after resistance training then add more carbs, same goes for if you are trying to put on weight.

  • Tortilla

  • Toast

  • Side of oatmeal

  • Black beans

  • Hashbrowns

  • Rice/ quinoa



My favorite choices


The Everyday (pictured above)

  • 2 fried eggs

  • ½ cup egg white

  • ½ cup cherry tomatoes (raw)

  • 2 green onions

  • 1 cup spinach (measure uncooked)

  • ½ cup mushrooms

  • 1 piece Ezekiel toast for dipping


Lazy Green Frittata


  • 2 whole eggs

  • ¼ cup egg whites

  • ½ cup back bacon (chunked)

  • ½ cup mushrooms

  • ½ cup leftover steamed broccoli

  • 1/8 cup onion

  • Dash of pine nuts (slivered)

  • 1/8 cup shredded sharp cheese


Nacho Bowl


  • 2 whole eggs

  • ½ cup leftover taco beef (steak or shredded chicken works well too)

  • ½ cup black beans (good ovo/lacto vegetarian option)

  • ½ cup tomato (uncooked in the bowl)

  • ½ cup copped green pepper

  • 2 green onions

  • ¼ cup avocado or guacamole

  • ¼ cup salsa

  • Cumin and chili powder

  • Served in a tortilla or on roasted potatoes/ rice


These particular bowls average 20-40 grams protein, 2-4 servings of vegetables, 10-50 grams of carbs, and 10-20 grams of fat.

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Lindsee Mugford

PN Level 2 Coach, Canfitpro PTS and FIS


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