Recipes and Goodies

Budget Meal Prep: Breakfast Sandwiches

Budget Meal Prep: Breakfast Sandwiches

There is always a discussion in the health community on whether or not you should skip breakfast. With intermittent fasting growing in popularity, more people are choosing to forego their 9am breakfast and eat around 11am. Well, the truth is, even in that scenario you are still eating your breakfast – just at a later time. Breakfast itself is just whenever your break your fast – the time you spent in a fasted state overnight and through part of the morning. Whether you are intermittent fasting or eating regularly scheduled meals throughout your day, meal prepping is still needed for success and as always – failing to plan is planning to fail. This also includes failing to plan for variety. Falling into the same monotonous routine of eating the same thing every day can set you up for failure in the same way of not having anything planned at all. I’ve found this especially true when you’re in an environment where others do not prep their meals and bring in new foods, new smells, new cuisines every day. It’s tempting, and sometimes temptation can be hard to resist. Having alternate breakfasts can keep you interested in your meal plan and increase your chance of staying on track!

This week, desperately searching for an alternative to my Greek yogurt and kiwi breakfast bowl, I needed something savory….healthy….meal preppable…..and of course budget friendly. Breakfast sandwiches from fast food restaurants were always a favorite of mine but not being able to monitor their ingredients as well as trying to break the habit of fast food, I wanted to incorporate that alternative into my meal plan. After 2 days of eating them….they are a hit! My husband loves them and so do I. They freeze well, reheat well, and are easily customizable. So here’s how we did it:


Bacon, Egg, and Cheese English Muffins

  • 12 slices precooked Canadian bacon (you can also use any other meat or leave this off completely)
  • 12 slices cheese (sliced cheese wasn’t on sale so we substituted a sprinkle of shredded sharp cheddar)
  • 12 eggs
  • 12 English muffins (we used Thomas’s light 100 calorie muffins)
  • Salt and pepper to taste


  1. Preheat oven to 350 degrees
  2. Spray a muffin pan with nonstick coating or lightly brush with oil to avoid the egg sticking
  3. Crack one egg into each muffin tin and either leave whole or lightly break the egg yolk to scramble. Add a pinch of salt and pepper.
  4. If you’re using shredded cheese, go ahead and sprinkle a little cheese on the eggs (maybe a tablespoon or so). If using sliced cheese, skip this step.
  5. Bake the oven at 350 for 15 to 20 minutes until the eggs are cooked thoroughly. Let rest for 10 minutes to cool.
  6. Assemble the sandwich with the following: English muffin, cheese, Canadian bacon, egg, top of English muffin. Wrap tightly in saran wrap (I would prefer BPA free) and freeze.
  7. To reheat, remove the sandwich from the wrapper and microwave for 2 minutes. You can also try them in a toaster oven to crisp your muffin.

So give them a try! Let me know how you’ll customize the recipe below! Need other breakfast ideas? Check out my overnight oats recipe and breakfast bites.

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