Blueberry & Granola Parfait

Chicken Sausage Breakfast Sandwich

Chicken Sausage Egg Cups

Breakfast Scramble

Greek Breakfast Scramble

Sausage & Sweet Potato Breakfast Skillet

Mexican Breakfast Skillet

Spinach & Mozzarella Egg Casserole

Asparagus & Egg White Casserole

High Protein Banana Pancakes

Recipes & Photography

By: Jenn Lamb, Creator of A Dash of Macros:
Website: adashofmacros.com
Instagram: @adashofmacros.com
 5 Minutes
1 Servings

BLUEBERRY & GRANOLAPARFAIT

Ingredients:
¾ cup Non-Fat Greek Yogurt, (about 6 oz).
(Brand, Fage)
½ cup Blueberries, (about 30 g)
¾ cup Honey Almond Flax, granola
cereal, (about 50 g), (Brand, Kashi)
2 leaves Fresh Mint, (optional)

Instructions:
1. Place 2/3's of your yogurt in the bottom of a
servings cup
2. Top the yogurt with half of your granola and
half of your blueberries
3. Then add the remaining yogurt and the top
with the remaining granola and blueberries
4. Garnish with fresh mint (optional)

Nutrition Facts:
Calories: 296
Fat: 4.8 g
Sodium: 196.1 mg
Carbohydrates: 42.6 g
Fiber: 8.3 g
Sugar: 19.6 g
Protein: 25.9 g
 CHICKEN SAUSAGE SANDWICH
15 Minutes Instructions:
4 Servings
1. Heat a large stove top pan to medium heat.
2. While the pan is warming, combine: garlic, onion, jalapeno,
Ingredients: black pepper, red pepper, cholula, chicken base, oregano,
and ground chicken in a medium bowl. Mix together until all
2 cloves Fresh Garlic, diced, (10 grams) ingredients are well combined.
¼ Yellow onion, diced, (50 grams or ¼ onion) 3. Separate the chicken mixture into 4 balls and then flatten
1 Jalapeno, diced, (20 grams or 1 pepper) each ball out to ¼ inch thick patties.
¼ tsp Black Pepper 4. Add the oil to the pan. Then place each chicken sausage
¼ tsp Red Pepper Flake patty in the pan. Cook on medium for about 4 minutes on
2 tsp Cholula Hot Sauce the first side, then flip and cook for an additional 3-4
minutes. The patties will be a golden brown on both sides
1 tsp Fresh Oregano
when they are done.
½ tsp Reduced Sodium Chicken Base, (optional, but
5. While the patties are cooking, cook your eggs. I like to use
adds extra flavor) round molds, or biscuit cutters to keep the egg in a nice
6 oz 98% Lean Ground Chicken circle shape, but this is not necessary.To cook the eggs, heat
½ tsp Extra Virgin Olive Oil a large stove top pan to medium high heat, spray the pan
4 Large Whole Eggs with non-stick cooking spray. Then crack each egg into the
4 Light Multi-Grain English Muffins pan (in your molds if you have them). Cooking the eggs on
80 g Dubliner Cheese, white cheddar cheese, sliced, (1 high heat will help prevent them from spreading too much.
slice per sandwich) 6. Cook the eggs for about 3 minutes on the first side. The egg
whites should look just about cooked thru. Then flip and turn
the heat down to low, cook on the other side for 1-3 minutes.
1 minute your a soft yolk, 3 minutes for a harder yolk. Cook to
your desired doneness.
Nutrition Facts: 7. By now your chicken sausage patties should be done and
Calories: 330
you can assemble your sandwiches. Bottom half of the
Fat: 14.1 g
553.3 mg english muffin, then your chicken sausage patty, topped
Sodium:
Carbohydrates: 28.9 g with a slice or two of your white cheddar cheese, then your
Fiber: 8.4 g cooked egg, finish will your other half of the english english
Sugar: 2.1 g muffin.
Protein: 28.3 g
8. Serve and enjoy, or wrap in parchment paper and save to eat
throughout the week. It Is best to assemble the sandwiches
and toast the entire thing right before eating, either In the
toaster oven, or microwave.
 CHICKEN SAUSAGE EGG CUPS
30 Minutes
6 Servings

Ingredients: Instructions:
15 oz Italian Chicken Sausage uncooked 1. Pre-heat oven to 375°
½ cup Reduced Sodium Black Beans (about 65 2. In a muffin tray, press about 1/4 cup of the uncooked
grams) chicken sausage into each muffin cup, covering the
6 Large Whole Eggs bottom and sides of each cup, with a well in the
1 Shallot diced, (about 15 grams) middle. Essentially creating a sausage bowl.
3 Cherry Tomatoes diced, (about 30 grams) 3. Now place about 2 tablespoons of black beans into
1 Serrano Pepper diced, (about 10 grams) each cup.
4. Then crack one egg into each cup.
5. Bake at 375° for about 20 minutes, until the egg is
cooked to your liking.
6. Remove from the oven and top with diced shallot,
Nutrition Facts: tomatoes, and serrano pepper.
Calories: 153
Fat: 8.7.1 g
Sodium: 617.4 mg
Carbohydrates: 2.6 g
Fiber: .9 g
Sugar: .5 g
Protein: 19.8 g
 40 Minutes
6 Servings

BREAKFAST SCRAMBLE
Ingredients:
3 Red Skin Potatoes, chopped into bite sized pieces,
(about 485 grams)
2 Yukon Gold Potatoes, chopped into bit sized pieces,
(about 300 grams)
1 tsp Extra Virgin Olive Oil
½ tsp Salt
½ tsp Black Pepper
4 links Cajun Chicken Sausage, sliced (Brand: Aidells Sausage)
½ Yellow Onion, sliced, (about 125 grams)
1 Red Bell Pepper, sliced, (about 165 grams)
1 Green Bell Pepper, sliced, (about 165 grams)
1 Pablano Pepper, sliced, (about 65 grams)
6 Large Whole Eggs
1 cup Liquid Egg Whites, (about 8 oz)
½ tbsp Unsalted Butter
1 Serrano Peppers, sliced, (about 30 grams)
2 stalks Scallions, sliced, (about 20 grams,)

Instructions:
1. Pre-heat oven to 400°, line a large baking sheet with tin foil and spray
with non stick cooking spray.
2. While the oven is heating place the chopped potatoes (skin still on) in a
large bowl. Season with oil, salt, and pepper. Toss to evenly coat the
potatoes with the seasoning and oil. Then spread the potatoes on the
baking sheet. Bake for 20 minutes at 400°
3. While the potatoes are baking slice your other ingredients.
4. After 20 minutes toss your potatoes, then add the sliced chicken
sausage, onions, bell peppers, and pablano peppers to the baking
sheet, Spreading everything out into one even layer, a little over lap is
ok. Then place back in the oven for another 10-15 minutes.
5. While everything is in the oven, crack your eggs into a large bowl, then
add the liquid egg whites to the bowl. Whisk all the eggs together.
6. Heat a large saute pan to medium low heat. Place the butter in the
pan. Once the butter has melted add the eggs to the pan. Using a
heavy spatula, stir the egg mixture, scraping the bottom on the pan
often to prevent burning. Continue stirring until your eggs have fluffed
and scrambled. Then season the eggs with a dash of salt and pepper.
7. Assemble your meal prep breakfast: Adding your potatoes and pepper
to your container, then adding your scrambled eggs. Top with your
fresh sliced serrano peppers and scallions. Enjoy now or later!

Nutrition Facts:
Calories: 437
Fat: 17.3 g
Sodium: 604.5 mg
Carbohydrates: 25.9 g
Fiber: 4.8 g
Sugar: 5.8 g
Protein: 35.2 g
GREEK BREAKFASTSCRAMBLE
15 Minutes
4 Servings
Instructions:
1. Heat 2 medium saute pans to medium heat.
Ingredients: 2. Spray one pan with non-stick cooking spray and the other
pan drizzle ½ tbsp extra virgin olive oil in the pan.
½ tbsp Extra Virgin Olive Oil 3. Now, in the pan with the oil add your chopped mushrooms.
5 cups White Mushrooms chopped, Toss them in the oil and season with a little of the garlic and
(about 435 grams) red pepper flake. Cook for about 8 minutes tossing every
8 Large Whole Eggs minute or so to prevent burning.
½ tbsp Extra Virgin Olive Oil 4. While the mushrooms are cooking. Crack your eggs into a
4 cups Baby Spinach (about 150 grams) bowl. Then using a fork or whisk scramble your eggs. Once
scrambled add your eggs to the pan with the non-stick
½ Red Onion sliced, (about 75 grams)
cooking spray. Using a spatula continue to scramble your
28 Kalamata Olives (about 7 per breakfast)
eggs in the pan, scraping the bottom and moving the egg
¼ cup Feta Cheese crumbled, (about 25 grams) mixture around until your eggs are cooked to your desired
¼ tsp Garlic Powder doneness. This should only take 3-4 minutes. Then season
½ tsp Red Pepper Flake with a little salt and pepper.
¼ tsp Black Pepper 5. Remove the eggs from the pan and plate or place them in
⅛ tsp Sea Salt your meal prep containers.
6. Now, using the same pan we just cooked eggs in, add the
other ½ tbsp of oil to the pan. Cooking on medium-low, add
the baby spinach to the pan. Season with garlic powder,
Nutrition Facts: black pepper, and red pepper flake. Toss the baby spinach in
Calories: 277 the oil cooking until the spinach has wilted. This should take
Fat: 30.8 g no more than 2 minutes.
Sodium: 1070 mg 7. Once the spinach has wilted, remove it from the pan and
Carbohydrates: 11.2 g
add to your plate or meal prep containers with your eggs.
Fiber: 4.5 g
Sugar: 5.3 g 8. By now your mushrooms should be cooked. Remove your
Protein: 19.9 g mushrooms from the pan and add with your eggs and
spinach.
9. Add a few olives, a few slices of red onion, and a sprinkle of
crumbled feta to your plate.
10. Serve and enjoy!
 SAUSAGE & POTATO SKILLET
25 Minutes Instructions:
4 Servings
1. Pour 1 cup of water into your skillet. Bring the water to a boil. Once
boiling add your cubed sweet potato to the pan. Then cover with a
Ingredients: lid and cook for 8 minutes, until the potato is fork-tender. (This won't
be enough water to cover the sweet potato, that is fine.)
1 cup Water
2. After 8 minutes, remove the sweet potato from the pan and set them
1 Sweet Potato cut into bite-sized cubes, (about 350
to the side for later.
grams)
3. Now, in the same pan, turn the heat to medium, add your oil to the
1 tbsp Extra Virgin Olive Oil
pan, then immediately add your chicken sausage to the pan. Using a
16 oz Ground Italian Chicken Sausage spatula, break up the sausage into smaller pieces, about the size of
1 Green Bell Pepper sliced, (about 150 grams) marbles.
½ Red Onion sliced, (about 125 grams) 4. Cook the sausage for about 5 minutes, stirring every few minutes.
¼ tsp Garlic Powder Then add your peppers and onions to the pan. Season everything
¼ tsp Black Pepper with garlic powder, black pepper, and salt. Stir the veggies in with
⅛ tsp Sea Salt your chicken sausage and cook for another 2-3 minutes.
¼ Red Chili Pepper 5. While the chicken sausage is cooking season your sweet potatoes
4 Large Whole Eggs with chili pepper.
¼ tsp Thyme 6. At this point, the chicken sausage should be just about done
1 stalk Scallions sliced, (about 10 grams) cooking. Now add your sweet potatoes back into the pan. Gently stir
the sweet potatoes in with sausage and veggies until evenly
combined.
Nutrition Facts:
7. Spread the ingredients in the pan out into an even layer, and then
Calories: 330
Fat: 12.9 g create 4 little wells in the ingredients. Crack one egg into each of
Sodium: 992.9 mg these 4 wells. Then cover your pan with a lid and cook for 3-5
Carbohydrates: 24.4 g minutes. Just until the egg has turned white and is no longer runny.
Fiber: 4.7 g
5.5 g
8. Remove the lid, season everything with a little thyme, then sprinkle
Sugar:
Protein: 29.5 g the sliced scallion overtop! Serve and enjoy!
 25 Minutes
4 Servings

MEXICAN BREAKFASTSKILLET
Ingredients:
2 Yukon Gold Potatoes chopped into bite-size pieces, (about 480
grams)
¼ tbsp Extra Virgin Olive Oil
½ cup Red Onion ⅔ diced, ⅓ sliced thin for topping, (about 150
grams or about ½ a large onion)
1 Serrano Pepper sliced, (about 15 grams)
3 cloves Fresh Garlic diced, (about 15 grams)
1 can Reduced Sodium Black Beans rinsed, (about 1 15 oz can)
1 can Diced Tomatoes, No Salt Added (about 1 15 oz can)
¼ tbsp Extra Virgin Olive Oil
¼ tsp Salt
¼ tsp Black Pepper
¼ tsp Garlic Powder4 Large Whole Eggs
¼ cup Micro-greens optional

Instructions:
1. Heat a large cast-iron skillet (any oven-safe pan will work) to medium-high
heat. Add the chopped potatoes to the pan and add water to the pan, just
enough to almost cover the potatoes. Bring the water to a boil and cook
until the water is gone. (About 10 Minutes)
2. While the potatoes are boiling, bring a small pot to medium heat. Once the
pot is hot add ¼ tbsp oil. Then add the diced red onion, sliced serrano
pepper, and diced garlic to the pot. Cook stirring every 30 seconds or so to
prevent burning.
3. After cooking the onion mixture for about 3-4 minutes add the rinsed black
beans to the pot. Cook for another 3 minutes. Then add the diced tomatoes
to the pot. Mix the beans with the tomatoes and cook for another 2 minutes.
4. By now your water has been cooked out of your skillet, season the potatoes
with the additional ¼ tbsp oil, salt, pepper, and garlic powder. Cook in the oil
for a minute or so.
5. Next, add the tomato bean mixture to the skillet with the potatoes. Toss
everything together gently to not break up the potatoes.
6. Now create four wells in the mixture of potatoes, beans, and tomatoes.
Crack each egg placing one in each well.
7. Continue to cook on the stove for 2 minutes at medium-low heat, just
enough to get the eggs to start cooking. During those 2 minutes, turn your
stoves broiling on to high and set a rack in the middle of the oven.
8. Once you see the egg start to turn white, turn off the stovetop, sprinkle the
sliced red onion on top, and move the pan to your oven under the broiler.
Cook for 10 minutes, this will crisp up the top of the potatoes, and finish
cooking the egg. Keep an eye on your egg, once the egg white is no longer
runny it's done. You don't want to overcook the egg and end up with a hard-
boiled egg. Still good, but a slightly runny yolk is much better!
9. Once done, remove the skillet from the oven, and sprinkle with the option
micro-greens and serve.

Nutrition Facts:
Calories: 350
Fat: 8.8.8g
Sodium: 522.6 mg
Carbohydrates: 35.6g
Fiber: 10.6 g
Sugar: 4.7 g
Protein: 13.9 g
 SPINACH & MOZZARELLACASSEROLE
50 Minutes
4 Servings Instructions:
Ingredients: 1. Start by preheating your oven to 375° and spraying your
9×9" baking pan with non-stick cooking spray.
2. While the oven is preheating add your eggs and egg
10 Large Whole Eggs
whites to a large bowl and whisk together until the yolks of
1 cup Liquid Egg Whites (8 ounces)
the eggs are evenly incorporated.
⅛ tsp Salt 3. Then season your eggs with salt, pepper, and garlic
¼ tsp Black Pepper powder.
¼ tsp Garlic Powder 4. Add your torn spinach and mozzarella cheese to your egg
2 cup Baby Spinach torn (75 grams) mixture, and stir together. Then pour your eggs into your
½ cup Mozzarella Shredded Cheese (60 grams) baking dish. Using a spoon or fork gently push your
3 Campari Tomatoes sliced, (90 grams) spinach down into your egg mixture so it is mostly covered
¼ Yellow Onion sliced thin, (20 grams) with egg.
5. Now arrange your sliced tomatoes and onions on top of
your casserole and season with another sprinkle of salt and
pepper.
6. Bake at 375° for about 40-50 minutes (depending on the
size of your baking dish). Until the egg has fluffed up in
your baking dish. This will start around the sides and slowly
Nutrition Facts: work its way to the middle. If you edges of your casserole
Calories: 262 begin to get too brown before the center has risen you can
Fat: 1614.8 g
438.4 mg
cover the casserole with tin foil to prevent burning the
Sodium:
Carbohydrates: 6.1 g edges. Your casserole is going to fluff up like a souffle but
Fiber: .9 g will settle within minutes of taking it out of the oven.
Sugar: 1.9 g 7. You will know if your casserole is undercooked if when you
Protein: 25 g
pull it out of the oven and tilt it slightly and you see a wave-
like motion in the center of the casserole. That would be
the wet uncooked eggs moving around under the surface.
8. Your casserole is done when the center has fluffed up,
however, the center might not rise as much as the edges of
the casserole.
ASPARAGUS & EGG WHITE CASSEROLE
Instructions:
45 Minutes
1. Preheat over to 350 degrees.
4 Servings
2. Heat a medium saute pan, to medium heat.
3. Once the pan is warm add the unsalted butter to the pan.
Ingredients: Then add the diced shallots to the pan. Allow the shallots to
cook for about 2-3 minutes, allowing them to begin to get
¾ cup Asparagus, diced, (about 100 grams) tender. Be sure to occasionally stir the shallots as they are
1 Shallot, diced, (about 35 grams) cooking.
1 tbsp Unsalted Butter 4. Once the shallots begin to get soft, add the diced
¼ cup Fat Free Ricotta Cheese asparagus to the pan. Toss the shallots and asparagus
1½ cups Liquid Egg Whites, (about 12 oz) together in the butter and cook for about 5 minutes.
1 dash Salt 5. Now that the shallots and asparagus are cooked, add the
ricotta cheese to the mixture and stir consistently for about
¼ tsp Black Pepper
1 minute. The cheese will begin to melt. Once fully
¼ tsp Garlic Powder
incorporated remove the pan from the heat.
6. In a large mixing bowl add the liquid egg whites. Using a
whisk, beat the eggs for about 1 minute. You will notice that
the eggs begin to bubble and get frothy. This adds air to
the eggs and creates a fluffy casserole.
Nutrition Facts:
7. Lightly spray a 9 x 9 baking dish with non stick cooking
Calories: 95
Fat: 2.8 g spray. Add the asparagus, shallot, cheese mixture to the
Sodium: 217.3 mg baking dish. Spread the mixture out evenly.
Carbohydrates: 3.9 g 8. Top the mixture with the beaten egg whites and toss
Fiber: 1.2 g
everything together gently. Just enough to get a little egg
Sugar: 2.2 g
11.6 g mixed into the veggies.
Protein:
9. Place baking dish in oven, on the middle rack and cook for
approximately 35 minutes. Until the top has puffed up and
become a light golden brown.
10. Enjoy with a slice of whole grain bread toasted.
 15 Minutes
3 Servings

HIGH PROTEIN BANANAPANCAKES

Ingredients:
1 Banana, (100 grams)
1¼ cup Kodiak Power Cakes Pancake Mix, (140 grams)
(Brand Kodiak Cakes)
1 cup Water, (8 oz)
2 tbsp Syrup, sugar free and calorie free (Brand
Waldon Farms)

Instructions:
1. Heat a flat bottom stove top pan to medium low heat.
2. While the pan is heating, peel your banana, cut it into large
chunks, then using a fork smash the banana in the large
bowl. Smash until the banana is creamy and you have
removed most of the chunks.
3. Next add the pancake mix and water to your bowl with the
banana. Stir together until well combined. There will be
some lumps from the banana and that is ok. Allow the
batter to rest for about 5 minutes.
4. Prepare the pan with a little non stick spray. Then pour the
batter into small circles on your pan, using about ¼ cup of
your pancake batter per pancake.I actually used
a measuring cup to ensure the pancakes were all the same
size.
5. Now, leave the pancakes alone. Cooking on medium low
heat until you start to see bubbles on the top of the
pancakes. Once you see 5-10 bubbles flip the pancakes. This
will take 3-5 minutes.The more bubbles, the fluffier the
pancakes will be. However, you will want to ensure that you
don't burn the other side while waiting for the bubbles to
form.
6. Once you have flipped the pancakes allow them to cook for
another minute or so. The second side of the pancakes is a
faster cook than the initial side.
7. Remove from the pan and serve with your favorite syrup
and other toppings of your choice.

Nutrition Facts:
Calories: 197
Fat: 1.9 g
Sodium: 359.2 mg
Carbohydrates: 34 g
Fiber: 5.3 g
Sugar: 6.7 g
Protein: 12.7 g
10 MORE EASY BREAKFAST IDEAS

🥣 Greek yogurt parfait - 1 cup of plain Greek

yogurt, mixed berries, and 1/4 cup of granola + nuts

🍳 Egg Burrito - 2 eggs + 2 egg white 1/2 cup diced

veggies, sprinkle of cheddar + low carb wrap

🥞 Protein Pancakes - 2 scoops vanilla protein

powder mixed with 1/2 cup oats, 1/2 cup egg
whites, and 1/4 cup almond milk

🥚 Avocado toast with eggs - 2 slices of whole grain

toast, 1/2 avocado, 2 eggs over easy + slices turkey
bacon

🥤Protein Shake - Protein Powder + 1/2 banana +

nut butter + ice + non-dairy milk
10 MORE EASY BREAKFAST IDEAS

🍌 Smoothie bowl - 1/2 cup frozen fruit, 1/2 cup Greek

yogurt, 1/4 cup milk, 1 scoop protein powder, topped
with granola and nuts

🍲 Breakfast bowl - 1/2 cup quinoa, 1/4 cup black

beans, 2 scrambled eggs, topped with salsa and
avocado

🥚 Egg salad sandwich - 2 hard boiled eggs, 1 tbsp

Greek yogurt, 1 tbsp chopped celery, 1 tsp Dijon
mustard, served on whole wheat bread

🍳 Crustless veggie quiche - 2 eggs, 1/2 cup mixed

veggies, 1/4 cup shredded cheese, baked in a muffin tin

🌱 Tofu scramble - 1/2 cup crumbled tofu, 1/2 cup

mixed veggies, served with 1 slice of whole wheat toast
 10 MORE EASY BREAKFAST IDEAS

Don't be afraid to get creative with your

breakfast choices – think outside the box!

Lean meats such as chicken, turkey, and lean beef.

Seafood such as salmon, tuna, and shrimp.

Legumes such as lentils, chickpeas, and black beans.

Nuts and seeds such as almonds, chia seeds, and

pumpkin seeds.

Dairy products such as Greek yogurt, cottage cheese.

Tofu and tempeh for plant-based options.

Protein supplements such as whey, and plant-based
powders.

Remember to incorporate a variety of protein sources into

your diet to ensure that you're getting all the essential amino
acids your body needs.