Meal Prepped Egg Sandwiches

Meal Prepped Egg Sandwiches

Are you a breakfast eater? Breakfast is hands down my favorite meal of the day, which is why these egg sandwiches are the perfect meal prep every week!

Meal prepping egg sandwiches has been a staple Sunday activity for me since I can’t remember – a long time! My fiance lives on egg sandwiches, don’t you think they’d get old? Not for him! He’s a creature of habit. As for me, I’ve been switching things up and found the perfect egg sandwich – easy to prep, easy to take with you and the best of both sweet and savory worlds.

egg sandwiches

Meal Prepped Egg Sandwiches Grocery List

If you’ve been around, you know how I like to make things so customizable. There are four key ingredients in the meal prepped egg sandwiches – bread/buns, eggs, meat/protein and cheese. To break that down, we have the bread as our carb, the eggs and cheese as our fat, and the egg white and meat as our protein. It’s the perfectly balanced meal, but that’s also why it is so great – you can use ANYTHING you have on hand. Whether you clean out the fridge or plan ahead, it’s easy to throw them together and keep them for when you’re running short on time.

For this recipe and the macros included, I’m following the sweet/savory option.

  • Carb (Bun): Frozen Kodiak Buttermilk Waffles
    Other options include: English muffins, bagels, bagel thins, hamburger buns, pancakes (frozen or made from batter) or even sliced bread.

  • Fat (Eggs/Cheese): Egg and Velveeta Sliced Cheese
    Other options include: More than one egg, shredded cheese, laughing cow cheese wedge, another type of sliced cheese – pepper jack, provolone or cheddar are my favorites!

  • Protein (Egg Whites/Meat): Egg Whites and Turkey Bacon
    Other options include: Any type of bacon, turkey sausage patties/links, pork sausage, Canadian bacon, deli sliced ham, deli sliced turkey or omit the meat and add more egg whites.

While this is a pretty balanced meal, maybe even slightly high in calories. If you need a lower calorie meal – omit the egg and use just egg whites, utilize a 100-calorie bagel thin or English muffin rather than the higher calorie carb, add laughing cow cheese rather than sliced cheese and even utilize a higher volume protein source – such as the deli turkey rather than bacon or sausage.

If you want to add to the meal – double up on the eggs, meat or cheese. Add a chicken breast for those Chick-Fil-A vibes or top with some strawberry jam for a monte cristo style egg sandwich.

How Do I Assemble The Egg Sandwiches?

Start by determining how many egg sandwiches you are going to make. Are you prepping for the whole week with 7 sandwiches or just a couple days? Also consider how many people you are making them for. Then compile all the ingredients that you will be using – buns, eggs, meat and cheese.

  1. Tear out enough small tin foil sheets for the number of egg sandwiches you plan on making and lay them on the counter. If you have space, it’s helpful to lay them all out and start the assembly before cooking the eggs.
  2. Place on bun – in this case, the Kodiak Waffles on the tin foil. If you’re PREPPING these, you can take them straight from the freezer. You don’t have to pre-heat or toast them. They will thaw in the refrigerator.
  3. Add your cheese and meat to the bottom bun.
  4. Start cooking the eggs. Whether you’re using eggs or egg whites, be sure to cook them to your liking. In this recipe, we utilize only egg whites, but when I’m using a full egg, I enjoy the egg over easy to add a runny yolk to the sandwich. It’s totally up to you. When the egg(s) are cooked, add it to your sandwich stack.
  5. Finally, place the top bun on top. Let cool before wrapping up in tin foil and placing in the fridge.

What Are The Macros For Egg Sandwiches?

As I mentioned, there are so many options depending on what YOUR favorite meat, bread and cheeses are, but for this recipe I’m following the sweet and savory plan.

An egg sandwich using two frozen Kodiak Buttermilk Waffles, 1 Slice of Turkey Bacon, a slice of Velveeta Cheese and 92 g of liquid egg whites, it can be tracked as: 365 calories with 26 grams of carbohydrates, 17 grams of fats and 27 grams of protein.

I also like to top my egg sandwiches with Walden Farms Maple Bacon Syrup, but as a zero calorie sweetener, I don’t try in the macros for the recipe. This version can be found in MyFitnessPal by searching MorganEatsMacros Egg Sandwich.

How Do I Store The Egg Sandwiches?

The egg sandwiches can be stored in the fridge for up to a week in their tin foil wrapper. When you are ready to enjoy, unwrap the sandwich and heat it in the microwave for 1-2 minutes, depending on your microwave.

If you want to prep further in advance, the egg sandwiches can also be stored in the freezer! However, if you do plan on freezing your sandwiches, I strongly recommend adding your cheese when you’re ready to eat them. If you add the cheese before freezing, it tends to create an odd texture in the microwave when you re-heat because it does take a longer time to warm through. If you add cheese before freezing or you do freeze them, I encourage you to take one out of the freezer the night before you plan on eating it – it warms up much better!

egg sandwiches

Enjoy Your Week…

Pair your egg sandwiches with our Brown Sugar Chai Tea Latte and you’re set! Meal prep doesn’t have to be complicated – modify and go! Whether you are able to meal prep meat/protein for easy access or do the whole works with every meal prepped and ready to go, anything helps to keep you on track. Don’t forget to tag us @MorganEatsMacros_@haleynicolefit and @HNFitCommunity and tell us what you think.

XOXO
Coach Morgan

Yield: 1 sandwich

Meal Prepped Egg Sandwiches

egg sandwiches

These meal prepped egg sandwiches have four ingredients-bread (carb), cheese (fat), eggs and meat (protein). A perfectly balanced meal!

Prep Time 10 minutes
Cook Time 5 minutes
Total Time 15 minutes

Ingredients

  • 2 Waffles Kodiak Cake Frozen, Buttermilk
  • 1 Slice Velveeta Cheese
  • 92 grams Liquid Egg Whites
  • 1 Slice Butterball Turkey Bacon

Instructions

  1. Tear out enough small tin foil sheets for the number of egg sandwiches you plan on making and lay them on the counter. If you have space, it's helpful to lay them all out and start the assembly before cooking the eggs.
  2. Place on bun - in this case, the Kodiak Waffles on the tin foil. If you're PREPPING these, you can take them straight from the freezer. You don't have to pre-heat or toast them. They will thaw in the refrigerator.
  3. Add your cheese and meat to the bottom bun.
  4. Start cooking the eggs. Whether you're using eggs or egg whites, be sure to cook them to your liking.
  5. Finally, place the top bun on top. Let cool before wrapping up in tin foil and placing in the fridge.

Nutrition Information:

Yield:

1 egg sandwich

Serving Size:

1 sandwich

Amount Per Serving: Calories: 365Total Fat: 17gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 0gCholesterol: 30mgSodium: 915mgCarbohydrates: 26gFiber: 3gSugar: 9gProtein: 27g

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