Prepare breakfast sandwiches made with eggs, vegetables, and protein in advance (meal prep) and freeze them to have a quick, satiating, and energizing meal for busy mornings.

noli's read

Anticipating meals through 'meal prep' is an excellent strategy validated by behavioral science. An observational study by Ducrot et al. (2017), published in the American Journal of Preventive Medicine, shows that meal planning is directly linked to a more diverse and higher-quality diet. In terms of vitality, the focus on eggs provides complete proteins that stabilize morning energy. On this subject, a randomized controlled trial (RCT) by Ratliff et al. (2010) in the journal Nutrition Research revealed that an egg-based protein breakfast limits cravings and increases the feeling of satiety over the long term compared to a carbohydrate-rich meal. The addition of vegetables also provides fiber that is beneficial for digestion. This recommendation is therefore particularly solid, realistic, and free of false promises.

the sources

1. 1Morton RW, Murphy KT, McKellar SR, et al. 2018
2. 2Leidy HJ, Clifton PM, Astrup A, et al. 2015