32g Protein Breakfast Sandwich

The recipe was created by Rachael DeVaux, a registered dietitian, certified personal trainer, and author of "The High-Protein Plate". DeVaux's approach is to provide people with the tools and framework for building a healthy plate for every meal, from breakfast to dessert. This specific breakfast sandwich recipe utilizes a sheet-pan method for cooking the eggs, which are combined with bell peppers and spinach before baking. This method simplifies the meal prep process, allowing for a full week's worth of breakfast sandwiches to be prepared at once. The sandwiches are designed to be stored in the fridge or freezer and reheated on busy mornings. Beyond just eggs, the 32 grams of protein per sandwich are achieved through a combination of ingredients including chicken sausage patties and cheese. The recipe also incorporates pesto for flavor and is built on English muffins, with options for gluten-free versions. Starting the day with a high-protein meal, aiming for at least 20-35 grams, can help regulate appetite throughout the day. Protein influences hunger hormones like ghrelin and peptide YY (PYY), leading to increased feelings of fullness and potentially reducing overall calorie intake. A protein-rich breakfast also plays a crucial role in stabilizing blood sugar levels. Unlike high-carbohydrate options which can cause a rapid spike and subsequent crash in blood sugar, protein provides a more steady and prolonged source of energy. This can help maintain focus and prevent mid-morning cravings. For those who are physically active, consuming adequate protein at breakfast is vital for muscle repair and growth. Spreading protein intake evenly throughout the day, rather than consuming the majority at dinner, has been associated with higher muscle mass.