Posts Tagged ‘Breakfast Scramble’

I started posting meal prep videos on my blog years ago as a resource for athletes on how to eat cleaner. I never claimed to make the healthiest meals, but my goal was to offer a few new ideas and show how easy it can be make better choices, inspire those who are intimidated by the kitchen, and occasionally demonstrate how economical “cleaner” eating can be for anyone!

Today’s prep was a throwback to two of my most commonly made meals:

Breakfast Scramble (eggs, green and red pepper, onion, and a bit of chicken and steak)

Salad (spinach, carrots, steak and chicken, blue cheese crumbles, candied pecans)

All in, the groceries for this prep ran just over $50 and I estimated that it produced around 11 meals for me. For context, that comes out to around $4.50 per meal. If I were to run to Chipotle, my usual burrito costs me $13.67. So yeah, it’s a lot cheaper for me to take a few hours and make food that’s better for me anyways!

There are still times where I won’t feel like cooking, didn’t have time to make a grocery run, or just craved a Motomaki Sushi Burrito. The point of posts like this, though, is to show that eating well doesn’t have to be intimidating. I’ve said this many times on my blog before that since people in our community by and large share the goal of wanting to get in better shape: “You can’t out-train a bad diet.” Nutrition is the base of the pyramid of success that CrossFit created, so if I can help at least one person feel more confident and equipped with some simple ideas, I’ll be a happy guy.


One of my closest friends is PaleOMG owner, founder, CEO, choreographer, and athlete, Juli Bauer. Homegirl can COOK. Therefore, many of my foodie inspirations will come from her. This first meal in the “Cooking with Smashby” segment is one of those meals.

Breakfast was probably my most often neglected meal, and as most of you semi-intelligent people know, it is also considered by many to be one of the most important meals of the day (if not THE most important). I only say “semi-intelligent” because I consider myself to be at least semi-intelligent. And I had heard that fact about breakfast many times. Yet, as someone who trains hard every day to try and get in good physical shape, I STILL chose to ignore this fact. Day after day, year after year, I would just skip breakfast. That’s just dumb.

When I went crying to Juli (probably saying, “Wahhh, Juli, I’m a big baby and don’t have time to make myself breakfast.. Wahhh”), she likely responded with something like this, “Are you kidding me? Stop being an idiot, of course you do.”

And with that, the BREAKFAST SCRAMBLE was introduced to me!

It’s a super-simple recipe that usually makes enough food to last me at least half-way through the week! That means I went from not eating breakfast at all, to eating almost everyday, with only 30-ish minutes of work. Win.

6 eggs
1 to 1.5 pounds breakfast sausage
1 red pepper
1 green pepper
1 poblano pepper
1 jalapeño pepper
1 sweet potato
1/2 red onion
Olive Oil

There you have it, less than 10 ingredients. My kind of recipe.

Step 1-
Cut up the peppers into small enough pieces for you to enjoy them. I, am a baby, so I cut them into small pieces so I don’t have to say “yucky, that was a big piece of pepper.” Also cut up the sweet potato to your preference of size. I’d recommend cutting them smaller since they’ll cook faster that way.

Step 2-
Toss a little olive oil (nope, don’t care about measuring) in a pan, add ground sausage at a medium temperature. Let the meat begin to brown. Here where you’d add salt and pepper “to taste”.

Step 3-
Throw the veggies and sweet potato in another pan and let those start to cook (also at a medium heat).

CrossFit, Smashby Training, Cooking with Smashby, Separate Scramble, Breakfast Scramble

The calm before the storm! Veggies and meat cooking separately.

Step 4-
Stir both meat and veggies separately (using a different spoon since one pan has raw meat in it, bro… Not trying to make you sick here). The goal is to get the veggies to the softness of your liking, and the meat to almost fully cooked.

Step 5-
Once the meat is about done (meaning there is barely any pink visible), add your eggs to that pan! Yep.. Just crack whole eggs in there and start stirring away!

Step 6-
When your meat and egg magic is just about done, dump allll of the veggies into the protein pan. Toss in some crushed red pepper flakes to add a little zing to it if you’d like. Combine those bad boys and stir away!

CrossFit, Smashby Training, Cooking with Smashby, Separate Scramble, Breakfast Scramble

This is the storm. A bit aggressive in the pan, but it worked!

Step 7-
When it all looks nice mixed, let sit for a few minutes, separate out into your tupperwares, store in fridge for easy morning microwaving.

That’s it!! And this meal is DELICIOUS.

With the ingredients listed here, that would probably make about 3 big portions, or 4 slightly smaller ones.

CrossFit, Smashby Training, Cooking with Smashby, Finished Scramble, Breakfast Scramble

Breakfast is served. BOOM!

Not bad at all for less than 30 minutes of work. So, there you have it, Recipe #1 is in the proverbial books.

What’d you think?! Let me hear it, friends!