Meal prep breakfast sandwich

Meal prep breakfast sandwich

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This is seriously one of my favorite meal prep breakfast EVER! These meal prep breakfast sandwiches are so easy to make, they take very little time to meal prep, and they are delicious! You could even swap out the sausage I use for turkey bacon if you’d like!

I like to meal prep the pancakes and sausage on Sunday, then I just microwave the egg whites the day of. You could totally prep the egg whites as well by baking a batch in a muffin pan, I just prefer this way, I am strange (shrug).

You can change some things up if you need to, for instance, you could use the little butterball sausages which have like half the calories, but they are literally also half the size. You could make a couple of small sandwiches instead of a big one like I did. It all comes down to making it fit YOUR needs. My recipes are simply meant to inspire you and help you get started!

The ingredients

2 cups of buttermilk kodiak cakes flapjack mix

240 mL of Fairlife fat-free milk

Water to reach consistency

1 Great Value turkey sausage patty

92 grams of egg whites


I mix the flapjack mix and milk, then add water until you reach the desired consistency. If you want fluffier flap jacks, add 1 teaspoon of baking powder (for real, they are super fluffy).

Then I let that sit for a couple minutes while I warm my pan, I use a spray of Crisco butter spray, just enough to prevent sticking (no more, no less)

Now, I should have mentioned this before, but I weigh the bowl I am mixing everything in, then once I have everything mixed, I weigh again and divide by 4 so I know roughly how much mix I need per serving and per flapjack. (I work 4 days a week, so I prep enough for four days.

I weigh out the mixture for each flap jack and put in a warm pan until it starts to bubble lightly and the edges are golden, then I flip.

Once done, I place them in the prep containers, then add four pieces of turkey sausage to the pan.

Once done, I place it on top of the flap jacks in the meal prep container and I am done for now.

When I am ready for my eggs, I spray a little bowl with avocado oil, weigh out my egg whites and place in the microwave. I cook for 30 seconds, stir, then cook again for another 30 seconds. I let them sit for a minute or two in the microwave, then pull them out and place the egg on top of the sausage and put the other flap jack on top, and that is it!

Things to remember

You can adjust ingredients to fit your macros, the point is to give you a base idea to make it fit your own preferences and macronutrients. For instance, you could add a slice of cheese, you could omit the milk and just use water for flap jacks, you can make it fit anyway you want!

That is really all there is to these! These were a part of my meal prep this week. For more meal prep ideas from this week check out my macro meal plan post or find me on IG at barbaracaseyfitness where I share day to day meals and snacks!

I would love it if you shared this recipe so people can see how easy it is to stay on track and enjoy yummy food!

You can also check out my meal plan for the week here!

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