Spinach and Pastrami Egg Scramble: Meal Prep Like a Pro
If you haven’t had a chance to read my original post about meal prep, check it out first!
When it comes to breakfast, it is more crucial that you have the right ingredients around than it is that you are a fabulous cook. Especially in the case of breakfast, a healthy breakfast doesn’t start with what’s on your plate – it starts a few days or maybe even a week before, whether you’re pushing your cart through the grocery store, carrying your basket through the farmer’s market, or clicking “buy” on Fresh Direct.
I hope that what you take away from these breakfast posts is the importance of planning your shopping list in advance!
The last breakfast post was about Smoked Salmon Toast – this time, we’re going to rev up our day with a similarly flavorful egg scramble with toast.
Egg Scrambles with Avocado Toast
Egg scrambles are super fast and easy, less time-consuming and less technique-oriented than an omelette. However, they still meet the important breakfast criteria of having a lean protein (this one has two, actually), a vegetable, and a whole grain based carbohydrate. You can swap out kale for the spinach, lean turkey breakfast for the pastrami, use quinoa instead of toast, or make other substitutes that better suit your tastes or dietary needs.
- Uncured, nitrate-free, lean pastrami
- Large bag or clamshell of spinach
- Whole grain bread (we eat gluten-free, but it’s not necessary for health)
It’s ridiculously easy. For one person’s serving, I literally mix four eggs (but only one yolk) in a pan over medium heat, tear in the pastrami, and add the spinach last, scrambling everything until the spinach has wilted somewhat. I serve it with one piece of toast spread with 1/4 an avocado. No watching, no flipping, no cursing as the omelette tears in half.
One note about portion control:
Always, always read the labels, and then either mentally or physically divide the package into the appropriate number of portions before you ever use any of it. The secret is:
Portions are usually smaller than we estimate.
Why am I making a big deal out of this? Isn’t this a basic principle? Yes, it should seem obvious and simple, but the reality is that most people in the U.S. have no clue about proper portions sizes, especially when it comes to meat.
Take the pastrami, for example. If you buy a package of pastrami, there should be, at the top of the nutritional label, a recommendation for how many servings are in the package. If the label says there are six servings, there are six servings, period. You should not put the entire package in one scramble for one morning. You should divide the pastrami into the correct number of slices for each serving, and then only use that amount per person, reserving the rest.
Our eyes are trained by restaurants to identify overly large portions as the correct size. If you ate a reuben at a deli, there is no doubt in my mind that there could be an entire pound of pastrami on the sandwich. The problem is not so much the sandwich at the deli – it’s the effect that it has on our ability to estimate portion sizes. Based on that logic, an entire pastrami package looks “right” for one breakfast that we make at home. But it’s not. It’s excessive.
The reality is that we can be satisfied on the much smaller, appropriate amount. Are men and women different? Yes. However, there is no “dude portion” that is an entire package. The recommendation on the label is based on an average, which means that it applies to everyone with a little leeway.
If you are trying to get lean, paying attention to your portions will have an incredible impact on your progress. It’s a tiny shift that will give you big results.
Take portion control seriously, because it will not only affect your weight in a meaningful way, but it will also cause your groceries to go much, much further.