Prepare savory muffins made with eggs, quinoa, and vegetables in advance (meal prep) to easily increase your daily intake of high-quality protein and fiber first thing in the morning.

noli's read

Eggs are scientifically recognized as an excellent source of complete protein, containing all essential amino acids, as confirmed by a literature review published in the journal Nutrients (2019). Quinoa effectively provides a supplement of plant-based protein and fiber, with a review study published in Food Chemistry (2020) highlighting its remarkable nutritional density compared to conventional grains. As for vegetables, they increase portion volume while providing micronutrients, which promotes lasting satiety. From a behavioral standpoint, preparing meals in advance is a highly effective healthy eating strategy. An observational study conducted by Ducrot and published in the American Journal of Preventive Medicine (2017) demonstrates that meal planning is directly associated with a more balanced and diverse diet. This recipe therefore combines solid nutritional pillars in a very consistent way to support daily energy.

the sources

1. 1Morton RW, Murphy KT, McKellar SR, et al. 2018
2. 2Leidy HJ, Clifton PM, Astrup A, et al. 2015
3. 3Reynolds A et al. 2019
4. 4Jovanovski E et al. 2019