This Food Stylist & Rhody Native's Spin On A Healthier Work Week Breakfast


We’ve been told since we were kids that breakfast is the most important meal of the day. This is especially true if you are trying to eat healthy. A high protein, low sugar breakfast will give your body the energy it needs to start the day without the dreaded 10am sugar crash. I know what you must be thinking - you have no time to even make coffee, let alone cook breakfast in the morning. Well, I’m here to prove you wrong because it's all in the prep

I like to do my food prep, for both breakfasts and lunches, on Sunday. That way I’m not running around every morning looking for healthy eats for later in the day. You should also make yourself a killer batch of cold brew coffee as part of your meal prep. I like to do this for two reasons:

  1. You can control what calories you’re consuming, whether that's from the milk and sugar in your coffee or other sweet temptations (Donuts, you are beautiful!).

  2. You can avoid the line at the coffee bar.

Everybody wins!

How To's For Your Breakfast Cups

Shopping List

These are the ingredients you'll need for your B Cups:

  • egg whites (Use the whole egg if you're not watching your cholesterol – both work.)

  • cheese (I use real cheese, but you can opt for low calorie if you prefer. Shredded cheese is pictured below.)

  • 4 links of chicken sausage

  • 4 peppers (all colors - sweet and spicy)

  • 1 red onion (thinly sliced)

  • 1 bag of spinach (washed and chopped)

  • 2 tbsp olive or avocado oil

Step By Step

  1. Wash and cut the peppers, then place on a baking sheet with the onions.

  2. Drizzle avocado or olive oil, salt and pepper over vegetables, and bake for 40 minutes at 350 degrees.

  3. Remove sheet from oven, and coarsely chop peppers and onions.

  4. Next, cut chicken sausage into slices and the cheese into small cubes (or used shredded).

  5. Spray muffin tin with olive oil cooking spray and add 2 pieces of sausage, 1 piece of cheese, a spoonful of peppers, and a little spinach to each cup.

  6. Then, fill each muffin cup with one egg or the egg whites.

  7. Cook at 350 degrees for 15 minutes. Check with a fork to see if eggs are cooked.

  8. Buon Appetito!

About Lori 

Lori is a visual artist, cook, and food stylist. She is a native of Rhode Island who now lives in NYC and who also travels the world in search of food adventure. She launched her website, to share her healthy, clean and easy recipes and cooking with real ingredients, the way her grandmother always did. Follow Lori on Instagram @gizznyc for inspiration and more creative food ideas.


Photo Credits: Additional photos by Lori Gizz