BREAKFAST - Savory Chicken, Mushroom & Sweet Potato Breakfast Hash

TIFFANY'S CONTAINER Start with: ~2 oz cooked chicken ½ cup cooked egg/egg-white mixture ~5 oz cooked sweet potato ~¾–1 cup cooked mushroom/spinach/onion mixture This should put us in the neighborhood of your 30P / 30C / 8F target. The reason your plate has more egg white than chicken is intentional: your trainer lists liquid egg whites at 26g protein and 0g fat per cup, making them ideal for increasing breakfast protein without exceeding your 8g fat allocation. How to serve it Put the sweet potato on the bottom, chicken/mushrooms over it and eggs alongside or over the top. Add fresh black pepper and, if you have it, a little fresh parsley or scallion after reheating. You can also add Dijon or a splash of GF tamari for more flavor without materially changing the meal. BOB'S CONTAINER Start with: ~3 oz cooked chicken ~¾ cup cooked egg mixture ~8 oz cooked sweet potato 1–1½ cups mushroom/spinach/onion mixture Because his breakfast target is around 40P / 50C / 15F, he gets more chicken, egg and sweet potato. If his app shows the meal short on fat, add a little avocado or another whole egg rather than pouring oil over it.

Great

% Daily Values based on a 2,000 calorie diet

Step 1

Step 1 — Roast the sweet potatoes Peel if desired and cut into roughly ½-inch cubes. Toss with 2 tsp olive oil for the entire batch, garlic powder, onion powder, salt and pepper. Spread on parchment-lined sheet pans and roast at 425°F for approximately 25–30 minutes, turning once. You want some caramelized edges. That makes a huge difference compared with steamed diet-plan sweet potatoes. Your trainer lists 5.5 oz baked sweet potato as approximately 31g carbohydrate, which gives us a useful portion reference.

Step 2

Step 2 — Make the chicken-mushroom mixture Heat a large skillet over medium-high heat. Add the ground chicken—no additional oil. Let it actually brown before breaking it up too aggressively. Add diced onion, mushrooms, garlic, sage and thyme. Season with salt and pepper. Continue cooking until the chicken is safely cooked and the mushrooms have released their moisture. Add spinach at the very end and cook just until wilted.

Step 3

Step 3 — Cook the eggs I prefer cooking the eggs separately rather than putting them into the chicken mixture. For meal prep, whisk together the egg whites and whole eggs and gently scramble them. Don't overcook them because they'll cook a little more when reheated.

Step 4

Don't mix everything together into one giant hash before portioning. Prepare the chicken/vegetables, sweet potatoes and eggs separately. That makes it much easier to give you and Bob different portions.