Preparing savory quinoa, egg, and vegetable muffins in advance (meal prep) is a simple, quick, and effective way to increase your intake of high-quality protein and fiber starting at breakfast.

noli's read

Steph Grasso's advice is based on extremely solid nutritional foundations. Eggs are scientifically recognized as the gold standard for highly assimilable protein. A review conducted by Puglisi and Fernandez in the journal *Nutrients* (2022) confirms that egg protein possesses an optimal amino acid profile for supporting muscle vitality and naturally extending satiety. For its part, quinoa is an exceptional pseudocereal: a comprehensive study on its nutritional profile published in 2024 shows that it provides all nine essential amino acids, while delivering a generous dose of fiber beneficial for digestive comfort. Finally, adding vegetables like bell peppers increases the volume of the plate without excess calories, a principle of volumetric eating validated for regulating appetite. This practical recipe thus checks all the boxes for optimizing energy and satiety in the morning.

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