Starting your day with a healthy breakfast is one of the most effective strategies for weight loss and overall well-being. A nutritious morning meal can set the tone for your entire day, helping to curb cravings, boost metabolism, and provide the energy you need to stay focused and productive. But let’s be honest—sometimes, the thought of cooking a balanced breakfast every morning can feel daunting, especially if you’re short on time. That’s where meal prepping comes in as a game-changer, making it easier than ever to stick to your health goals without sacrificing convenience.
Enter Ilana Muhlstein, a dietitian who knows a thing or two about effective weight loss—having lost 100 pounds herself. Known as @nutritionbabe on TikTok, Ilana has shared a breakfast sandwich recipe that’s not only perfect for slimming down but is also budget-friendly and easy to prepare in advance. “I wish I had this recipe when I was a broke college student because not only are they cheap and healthy, but they’re easy to make, too,” Ilana says in her TikTok video. Find all the details below.
@nutritionbabe Meal Prep Breakfast Sandwiches.. Lets please ignore the spinach in my teeth at the end These work perfectly for the @2bmindset program. If you need help with lunch and dinner, check out @ilanameals – delicious healthy meals delivered straight to your door that keep you on track and satisfied all year long. (Gf & add ) #healthyrecipes #breakfast #healthybreakfast #breakfastsandwich #mealprep #mealprepideas #fyp #protein #mealprep #healthymealprep #healthymeals #budgetfriendlymeals #budgetmeals #creatorsearchinsights original sound – NutritionBabe
Spinach & Egg Meal Prep Breakfast Sandwich Recipe
- Ingredients:
- Frozen spinach, defrosted
- Eggs
- Grated cheese (your choice)
- Salt and pepper to taste
- Pita pockets
- Hot sauce (optional)
- Instructions:
- Defrost the spinach.
- Whisk eggs and season with salt, pepper, and grated cheese.
- Cook the egg and spinach mixture in a pan until scrambled.
- Allow the scramble to cool off completely in the fridge to avoid soggy pita pockets.
- Once cooled, stuff the egg and spinach mixture into pita pockets.
- Wrap each pocket in foil and store them in the freezer.
- When you’re ready to eat, simply heat one up and enjoy. Add some hot sauce if you like an extra kick.
Health Benefits for Weight Loss
This breakfast sandwich is packed with protein, fiber, and essential nutrients, making it an ideal choice for those looking to slim down. The eggs provide a high-quality source of protein, which helps keep you full longer and can reduce overall calorie intake throughout the day.
Spinach is loaded with vitamins, minerals, and antioxidants while being low in calories, making it a perfect addition to any weight-loss diet. The fiber from the spinach and pita pockets aids digestion and helps maintain steady blood sugar levels, preventing those mid-morning energy crashes.
Meal prepping these sandwiches ensures you always have a healthy, satisfying breakfast on hand, reducing the temptation to reach for less nutritious options. As Ilana says, "When you’re hungry you’ll just heat ‘em and eat ‘em." This simple, nutritious, and delicious breakfast option is a fantastic way to start your day on the right foot, especially if you're focused on weight loss and overall health.
READ MORE: The 3 Best Low-Calorie Breakfast Foods To Eat In The Morning For Faster Weight Loss
