High Protein Egg, Yam & Cheese Breakfast

About the author


My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Calories 493
Protein 41g
Fat 15g
Carbs 45g
Total Time

How we start our day largely influences how the rest of our day will unfold – so start on the right foot with a nutritious and filling breakfast!

Here’s an easy breakfast that you can meal prep for at least 3 days and easily re-heat in an oven or microwave (just remove the metal rings on the jar).

Remember to customize the recipe to compliment your fitness and wellness goals.

The jar used here for 1 serving is a 12oz hermetic jar.



High Protein Egg, Yam & Cheese Breakfast


Ingredients for 1 serving or 12oz jar:

  • 2 eggs
  • 3 egg whites
  • 100g grated yam (or sweet potato)
  • 1/4 cup diced red bell pepper
  • 1/8 cup (or 2 tablespoons) diced red onion
  • 1/3 cup shredded spinach
  • 1/4 cup reduced fat shredded parmesan (optional)
  • Seasonings:
    • 1 ½ teaspoon herb seasoning
    • pinch of sea salt

  1. Peel then grate the yam into a bowl and set it aside.
  2. In a separate bowl, beat eggs & egg whites with herb seasoning.
  3. Add bell pepper, red onion, spinach and a little parmesan (if desired) to the eggs. Mix together.
  4. Spray a hermetic jar (at least 12oz in size) with olive oil then add the grated yam. Pat it down so it covers the bottom part of the jar.
  5. Pour in the egg and veggie mixture, then place it on a baking sheet.
  6. Top it off with a few sprinkles of parmesan (as garnish), then bake in the oven for about 30 minutes at 375F.


Approximate macros for 1 jar:

Available in the FitMenCook app

Open this recipe in the FitMenCook app to add the ingredients to your shopping list, scale the recipe and track your calories. Enjoy!

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