$1 Breakfast Burrito Meal Prep for Fat Loss

Ingredients

• 224 g Ground Pork (90/10 lean) (fresh, ground for sausage)
• 5 g Garlic (minced fresh garlic)
• 4 g Salt (for sausage seasoning)
• 1 g Black Pepper (freshly ground)
• 1 g Dried Sage
• 0.5 g Dried Thyme
• 5 g Apple Cider Vinegar
• 10 g Sugar‑Free Maple Syrup
• 5 g Avocado Oil (for cooking sausage)
• 5 Whole Eggs
• 7 Egg Whites (separated by hand; can use carton egg whites)
• 3 g Salt (for egg seasoning)
• 1 g Black Pepper (for egg seasoning)
• 4 g Avocado Oil (for cooking eggs)
• 112 g Colby Jack Cheese (2% milkfat) (shredded)
• 5 Flour Tortillas (8‑inch size, 2‑minute microwave‑warm optional)
• as needed Water (for steam seal; can use spray bottle or brush)

Instructions

1. Season the Pork

   Place 224 g ground pork in a medium bowl. Add 5 g minced garlic, 4 g salt, 1 g black pepper, 1 g dried sage, 0.5 g dried thyme, 5 g apple cider vinegar, and 10 g sugar‑free maple syrup. Mix with hands until evenly combined.

   Time: PT5M

2. Cook the Sausage

   Heat a large skillet over medium‑high. Add 5 g avocado oil, then spread the seasoned pork in an even layer. Let it sit untouched for 2–3 minutes to develop a brown crust.

   Time: PT5M

   Temperature: Medium‑high

3. Flip and Break Up Sausage

   Flip the meat and cook another 30 seconds to 1 minute. Use the plastic meat chopper to break the sausage into bite‑size pieces.

   Time: PT2M

   Temperature: Medium‑high

4. Prepare Egg Mixture

   In a large bowl, whisk together 5 whole eggs, 7 egg whites, 3 g salt, and 1 g pepper until fully blended.

   Time: PT3M

5. Cook Scrambled Eggs

   Reduce skillet heat to medium‑low. Add 4 g avocado oil, then pour the egg mixture into the pan. Continuously stir with a rubber spatula until the eggs are just set with a little liquid remaining.

   Time: PT4M

   Temperature: Medium‑low

6. Combine Sausage and Eggs

   Transfer the cooked sausage pieces to the large bowl with the scrambled eggs. Toss gently to combine.

   Time: PT1M

7. Shred Cheese

   Using a box grater, shred 112 g Colby Jack cheese.

   Time: PT2M

8. Assemble Burritos

   Lay each tortilla flat. Sprinkle ~22 g shredded cheese over half of the tortilla, then spread an even portion of the sausage‑egg mixture on top of the cheese. Fold the sides into a “Y” shape, roll from the bottom, and tuck the ends to seal.

   Time: PT10M

9. Steam‑Seal and Brown Burritos

   Spritz a thin layer of water onto the seam of each burrito (use a spray bottle or brush). Place the burrito seam‑side down in the hot skillet over medium heat. Press gently with a spatula for 20–30 seconds until steam forms and the seam seals. Flip and repeat on the opposite side without water. Continue until all sides are golden brown.

   Time: PT10M

   Temperature: Medium

10. Cool and Store

    Transfer the finished burritos to a plate and let them cool for 5 minutes. Store in an airtight container in the refrigerator for up to 1 week or vacuum‑seal and freeze for up to 3 months.

    Time: PT5M

Nutrition Facts

Calories

400

Protein

15 g

Carbohydrates

22 g

Fat

20 g

Fiber

1 g