My Food Prep Philosophy + a recipe for a WEEK’S WORTH of breakfast in 15 MINUTES! (plus baking time)

My Food Prep Philosophy + a recipe for a WEEK’S WORTH of breakfast in 15 MINUTES! (plus baking time)

What’s one of the secrets to sustainable weight loss? FOOD PREP. When you have food prepped ahead of time, you don’t even have to think about it. You let your grown-up executive/frontal brain do the planning, shopping and prepping so when you are hungry, your survival brain doesn’t take over and encourage you to eat off your healthy protocol. Planning your meals is a way to make a loving commitment to your goals and it’s amazing to wake up in the morning and have your delicious meal already prepared. First of all, you don’t even have to think about what you are going to eat and secondly, it’s like a little gift you’ve left yourself (how cool is that?)

Objections to food prep?

A lot of my clients don’t like food prepping. The two reasons I hear for this are “I don’t have enough time” and “I like to be spontaneous.” The latter reason, enjoying spontaneity, is completely understandable, but know that your goal to lose and maintain weight loss is likely at odds with your desire to eat whatever you are in the mood for. Decide right now that your health goals take priority over your desire for spontaneous munching and find your spontaneity and joy elsewhere and start planning and prepping! The first reason, limited time, is easily solved with some creative planning and shopping. Your prepped meals don’t have to be super fancy and it’s totally ok to take shortcuts, like buying pre-chopped veggies (now available in many grocery stores) and/or using a food service that cooks for you or partially prepares meals. Just get into the habit of thinking ahead of time what you are going to eat and your health and weight loss goals will become much more attainable.

My Delicious SUPER EASY Breakfast Egg Bake – 15 minutes (plus baking time) and you have breakfast for a week!


  • 6 whole organic eggs
  • 1 quart (32 ounces) egg whites
  • 4 cups chopped non-starchy* organic vegetables (I used zucchini and yellow squash)
  • 1 cup chopped mushroom (I used shitake but any type you like is fine) – optional
  • 1 packed cup chopped organic parsley (feel free to use dill or any other spices you like, again optional)
  • 1 Tbs ghee, coconut oil or organic butter
  • spray oil (I use olive or coconut)
  • salt and pepper to taste

*non-starchy veggies: broccoli, asparagus, spinach, kale, brussels sprouts, zucchini, yellow squash, peppers, kale, collards, chard etc.


  • Preheat oven to 350 degrees F
  • Spray a 9×13 pyrex, stainless or ceramic baking dish with spray oil


  • Heat up a large skillet
  • Add ghee, coconut oil or butter
  • Add vegetables. After 2-3 minutes, add mushroom.
  • Meanwhile, beat the whole eggs first then add the egg whites and finally the chopped parsley, salt and pepper to the eggs.
  • When the veggies are almost soft, transfer them to the baking dish and spread evenly

veggiesinpan veginpan uncooked

  • Pour the eggs/egg white/parsley mix on top.
  • Bake for approximately 50 minutes (sometimes takes a bit longer depending on the type of vegetable used). Note: can also be baked in muffin tins, cooking time will be shorter.


  • When cool, slice into 8 slices and store. Serve on it’s own or with cooked or raw veggies and/or avocados.


Enjoy and let me know what you think!