Meal Prep: Freezable Egg Sandwiches

Meal Prep: Freezable Egg Sandwiches
To support a colleague, I attended a free talk she was teaching at my local library about meal planning. I walked into a room full of eager home cooks, sitting at the edge of their metal folding chairs, clenching on to their “weekly meals” printout (and accompanying grocery list, of course). Under each seat laid a stack of identical, black, compartmentalized containers with adorning clear lids. Before the class began, I glanced around at my fellow participants.I quickly gained a sense that this was not amateur hour. I imagine the majority of this group had Instagram handles like @MealPrepMom and @Prep4Gains. Their feeds contain beautifully organized, uniform Tupperware containers of various chicken and rice meals and overnight oats. These standards have made “meal prep” a daunting word. It seems as though you have to delegate 6 hours every Sunday to plan and prepare the next 21 meals and 14 snacks you are about to consume that week. While this may work for some, I feel safe to make the assumption that most athletes, or humans in general, do not have the time or desire to devote ⅓ of your weekend to cooking. Personally, I have a short list of must-have meal prep items to make my week run smoothly and more efficiently. At the top of my list are freezable egg sandwiches. From start to finish this recipe takes maybe 30 minutes and creates enough sandwiches for my husband and me to each have one almost every day of the week. While this recipe was intended for breakfast, it has been very beneficial to throw one in my lunch box or grab for a quick dinner on occasion. This was the first meal prep item I ever tried and it has stuck with me for months. Stay tuned for the IG handle.

Athlete Meal Prep: Freezable Egg Sandwiches

Yield: 12 Sandwiches Ingredients
  • 12 whole wheat English muffins
  • 12 slices cheddar cheese
  • 18 whole eggs
  • ⅓ cup milk
  • Salt
  • Pepper
  1. Preheat the oven to 350℉. Grease a baking pan (18x13”).
  2. In a large bowl, whisk together the eggs, milk, salt, and pepper until completely combined.
  3. Pour the eggs mixture onto prepared baking sheet. Bake for 12-15 minutes until the middle is set.
  4. Once cooled, cut into 24 slices (6x4).
  5. To assemble sandwiches: Place 2 squares of eggs and 1 slice cheese between an English muffin. Wrap individual sandwiches in aluminum foil and place in a freezer safe bag.
  6. To reheat, defrost sandwich in the refrigerator. Place in the microwave for 1 minute or until heated through.
Nutrition Information (per 1 sandwich)
  • 357 calories
  • 28 g carbs
  • 18 g fat
  • 22 g protein
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