THE LEAN BREAKFAST SANDWICH

Name: The Lean Breakfast Sandwich
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Yield: 1 sandwich
Cuisine: American
Ingredients: 1 whole wheat English muffin; 180ml (6 oz) liquid egg whites; 60g sliced turkey breast (deli-style); 1 slice reduced-fat cheddar cheese; Cooking spray; Salt, pepper, and hot sauce to taste

A macro-friendly breakfast sandwich with 38g protein and under 350 calories. Uses an English muffin, egg whites, turkey, and cheese for the perfect balance.

38g

Protein

340

Calories

15m

Total Time

Yield

Nutrition per 1 sandwich

Carbs28g

Fat12g

Fiber3g

Sugar3g

Sodium680mg

DifficultyEasy

INGREDIENTS

ingredient(s) swapped

Nutrition Facts

Updated with substitutions

1 servings per recipe

Serving size

1 sandwich

Amount per serving

Calories

340

% Daily Value*

Total Fat 12g

Total Carbohydrate 28g

Dietary Fiber 3g

Total Sugars 3g

Protein 38g

*The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used.

Verified using USDA FoodData Central

P:E Ratio

Higher = Better

: 1

P:E Ratio = grams of protein per 100 non-protein calories. Higher ratios support fat loss & muscle retention.

INSTRUCTIONS

Toast Muffin

Split and toast the English muffin until golden.

Cook Egg Whites

Spray a small pan or egg ring with cooking spray. Pour in egg whites, season with salt and pepper. Cook until set, flipping once to form a patty shape.

Heat Turkey

Briefly warm turkey slices in the same pan.

Assemble

Layer on bottom muffin: egg white patty, turkey, cheese slice. The heat will melt the cheese.

Serve

Add top of muffin, add hot sauce if desired. Wrap in foil for on-the-go.

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