Eat Your Favourite Foods and Lose Weight | Sausage & Egg Muffin Meal Prep

There's a common misconception that because something isn't considered "healthy," it doesn't mean you can't lose weight eating it. This recipe contains good calories and plenty of protein to build and repair muscles and bones and to make hormones and enzymes. As long as you stay under your recommended calorie deficit, the world is your oyster. This recipe is a healthier alternative to its counterpart.

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➖ Recipe ➖

Spray Oil 

Meat and Seasoning -

720g (25.4oz) - Turkey, chicken or Low Fat Beef Mince 
1 tsp (4g) - Onion Powder
1 tsp (4g) - Garlic Powder
1 tsp (4g) - Sweet Paprika 
2 tsp (6g) - Ground Fennel 
Salt & Pepper 

Remaining Ingredients - 

6 - Large Eggs 
6 - Cheese Slices 
6 - English Muffins 
Sauce of Choice 

Method - 

Place all the meat and seasoning in a bowl and mix to combine. Divide the mixture into six even-sized patties. 

Add a thin coating of spray oil to a pan over medium-high heat, and sear the patties for 2-3 minutes on each side. Remove and set aside. 

Place the same pan back over medium heat. Add a thin coating of spray oil and cook the eggs. This can be done in an egg ring to create a neat shape, or you can do it freestyle. Cook the eggs to your liking. I recommend fully cooked eggs for this recipe, as they’re best for storing. Cook the eggs for 3 minutes on one side and 30 seconds to 1 minute on the other, gently mixing the yolk through the white. Do this in batches to prevent overcrowding the pan. 

Toast the English muffins. Spread with a sauce of choice (optional), place a slice of cheese down, then the patty, and top with egg. Close the muffin and let cool for 20 minutes. Wrap in food-safe paper, aluminium foil, or ziplock bags, or place into airtight meal prep containers. 

The muffins will last 4 days in the fridge and 3 months in the freezer. If frozen, reheat in the microwave, in a pan, or in the oven. If frozen, allow to thaw overnight in the fridge. 

Video, Hosted, Directed and Edited By Jack Ovens