Egg and Ham or Beef Breakfast Sandwich Classic Oct 25 – 31st

Hello Everyone,

So I was in the mood for something pretty traditional this week. I needed my carbohydrates, protein and fiber, veggies etc. so I decided to do something pretty easy and effective before training.

Note: You can adapt this with a different bread for the sandwich or meat and the best part is add a different amount or kind of vegetable.

That’s what I’ve been doing with this sandwich and my protein shake every morning for a few days. Trying to see what different variations are healthy, quick and give you the energy you need in the morning for a good workout  and comment so I have an idea! This will also give me ideas for different recipes to try next week.


Per Serving

  • Calories 284 calories
  • Fat 14 g
  • Sat Fat 2 g
  • Cholesterol 218 mg
  • Sodium 734 mg ( To be Watched – This is High) I changed my bread or make your own!!
  • Protein 14- 18 g
  • Carbohydrate 28 g
  • Sugar 2 g
  • Fiber 3-6 g
  • Iron 3 mg
  • Calcium 138 mg


  1. tablespoon olive oil
  2. large eggs over easy
  3. whole-grain English muffins, split and toasted (change up the bread)
  4. cup baby spinach, Lettuce,
  5. 1/2 of a Tomato
  6. 1/4 cup of onions
  7. slices deli ham
  8. kosher salt and black pepper
  9. hot sauce, for serving (optional)
  10. Almond slices (optional)


  1. Heat the virgin olive oil in a large nonstick skillet over medium – low heat, then fry the eggs to the desired hardness, 3 to 4 minutes for slightly runny yolks.
  2. Form 1 or more sandwiches with the English muffins, fried eggs, spinach, lettuce, tomato, onions, ham and almonds. Season with ¼ teaspoon each salt and pepper.
  3. You can serve with hot sauce, if you wish but I wouldn’t recommend it in the morning.
  4. Delicious – and filling!!