Egg and Whole Wheat Toast
A Balanced Pre-Workout Meal for Sustained Energy and Muscle Recovery

1 Piece
For 1 people
Difficulty
Easiest
Taste
Unknown
Health Benefits
Boosts Muscle Recovery: The high protein content in eggs promotes muscle repair and growth after a workout.
Sustained Energy: Whole-wheat toast provides complex carbohydrates, ensuring long-lasting energy during exercise.
Rich in Antioxidants: Eggs contain lutein and zeaxanthin, which support eye health.
Supports Brain Health: The choline in eggs aids in brain function and improves cognitive performance.
Promotes Heart Health: Whole-wheat bread, being high in fiber, helps reduce the risk of heart disease by lowering cholesterol levels.
330 kcal
in 159g
Protein:
16g
Fats:
21g
Carbs:
18g
Cholesterol:
400mg
Sodium, Na:
450mg
Potassium, K:
180mg
For an effective workout, a balanced pre-workout meal is essential. This Egg and Whole-Wheat Toast recipe provides the perfect mix of protein and complex carbs. Eggs deliver high-quality protein for muscle support, while whole-wheat toast offers sustained energy through slow-digesting carbohydrates. With a simple, delicious recipe like this, you can power through your workout with ease, fueling both body and mind.
Allergy Advice
This recipe contains Eggs, Gluten. People with such allergies should avoid adding such ingredients or try to replace them with better choices.
Ingredients
1
2 pieces Eggs
1 Slice Whole Wheat Bread
half tablespoon Olive oil
quarter teaspoon Salt
quarter teaspoon Black pepper
half teaspoon Butter
Tips
For added flavor, you can sprinkle some paprika or herbs like parsley or chives on the eggs.
For a lighter version, consider using egg whites only.
Whole-wheat bread can be replaced with multigrain or rye bread for variety.
Ensure you eat this meal 30-60 minutes before your workout for optimal digestion and energy use.
Directions
Heat olive oil in a pan over medium heat. Crack two eggs into the pan and cook until the whites are set but the yolks are still slightly runny (about 3-4 minutes). Season with salt and black pepper.
While the eggs are cooking, toast a slice of whole-wheat bread until golden and crisp. You can spread a thin layer of butter on the toast if desired.
Plate the eggs and whole-wheat toast together. Optionally, you can place the eggs on the toast for an open-faced sandwich.
Notes
Individuals with egg allergies should avoid this meal.
Those with high cholesterol or cardiovascular conditions should moderate their egg intake due to the cholesterol content.
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