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Eating Well


A simple protein-packed breakfast muffin - store extras in the freezer for pre-workout snacks.

30 Aug 2020

Skipping breakfast may seem like a good way to lose weight, but it puts you on fast track to gaining weight. It’s even associated with heart disease and can cause you mood swings, but eat like a champion every day, and you’ll feel like one. Start out with this simple protein-packed breakfast, and store extras in the freezer for a future pre-workout snack.


  • 1 egg 
  • 1 cherry tomato 
  • 2 pcs basil leaves 
  • 1 tsp cheese 
  • Chili flakes 
  • Fish sauce 
  • Olive oil



  1.  Oil baking pan and break egg into it. Stir. 
  2.  Cut cherry tomato in half, put into baking pan together with basil leaves and cheese. 
  3.  Bake at 180ºC for six minutes or until cooked. 
  4.  Sprinkle chili flakes and add fish sauce to taste.


Nutrition info 

Protein, 11g; carbohydrate, 6g; fat, 7g (131 kcal per muffin)