The Ultimate Quick and Easy, Protein Packed Southern Breakfast Recipe

Good morning, all!

What's the best part of waking up? Folgers in your cup? Community Coffee, in my case, but also BREAKFAST! It would be hard to pick a favorite meal, but breakfast might top the chart.

Breakfast literally breaks the fast of sleeping, and prepares us for the day. I am not dogmatic enough to believe that every single of the 7 billion people in the world must have breakfast, or else he or she will become obese, infertible, diabetic, and cranky. 

Do you really think all these people need to  eat exactly the same way?  Earth  by geralt.

Do you really think all these people need to  eat exactly the same way? Earth by geralt.

As a lifter, however, you must realize you are not like the general population. You need more protein than if you didn't lift, you will do well to drink more water, and you will perform better if you eat with the intent to get effective workouts.

Now, food is not only fuel. That term kind of bothers me, because we aren't little untasting robots who refuel our body with an unmeaningful blend of macronutrients poured into our fuel tank. As you know, I'm southern. Meals are important to me! 

That said, food can make or break a workout.

Many prep coaches advise fasted cardio in the morning. Competition prep is a whole different animal, and that's a whole 'nother blog post! But even competitors will tell you, you will have a better workout when you are not in a fasted state, so fuel your workouts properly to prioritize your workouts. If you are purposefully eating in a caloric deficit to lose weight, structure your meals through the rest of the day to reach your goal number of calories.

It is of utmost importance to eat so that you can get a good, hard workout! Eat at the right time so you can get the best workout for the best adaptation (i.e., results!). 

Timing of Breakfast in Relation to Training

If you workout immediately upon waking up, you will not have  time for multiple meals before. In that case, have some carbs and protein even if it is a shake or smoothie, and even if it is a smaller amount. 

If you are a mid-day exercise, you will have a better workout with a meal or two in your belly before you lift, so it will help you to begin with breakfast.

So here we go: here is the ultimate, easy to make, protein packed southern breakfast. I eat this every morning. The only exception is that I don't always add avocado, either because I'm out and need to make a grocery run, or I choose to get all this meal's fats from egg yolk.

The Ultimate Breakfast

Prep time: 10 minutes, if you're good like me. Maybe 15 til it becomes habit.

Macros: Protein 31 g, fat 8 g, carbs 30 g. 316 calories total.


  • 3 large eggs
  • 2 slices turkey bacon
  • 2 oz mushrooms (about 2 medium)
  • 2 oz tomatoes (about 6 cherry tomatoes)
  • avocado
  • Tony Chachere's seasoning
  • 1 packet instant grits
  • Pam spray or olive oil
  • salt & pepper 

Gather all your ingredients, because I mean it when I say this recipe is easy and fast. Spread a small amount of olive oil on the pan, or spray Pam on the pan over the sink, so you don't also coat your entire stove top. Place the turkey bacon strips in the pan, then wash the mushrooms and tomatoes. 

Dry the mushrooms and tomatoes off, and slice them. The mushrooms saute better when they are sliced into thin strips, and the tomatoes are best halved. Add the mushrooms and tomatoes to the pan. Flip the bacon.

Boil a cup of water. If you do this on the stovetop, you might want to start before you even prepare the bacon. I use the microwave and it only takes 1-2 minutes.


The bacon should now be done, so move it onto your breakfast place. Add 1 whole egg and 2 egg whites to the skillet. They will take up the flavor of the bacon grease. It's delicious. Add Tony Chachere's seasoning to the eggs also.

By now, your water should be heated, so pour it into a bowl, then add your packet of instant grits. Stir and let sit.


Continue to scramble the eggs until they are done. 

You'll love this part if you're from the south, or if you've discovered grits. Add the scrambled eggs and vegetables to the grits. Mmm delicious.

Add 2 or 3 slices avocado and salt to taste.

Here is your finished product of the ultimate, quick and easy, southern protein packed breakfast. Bon appetit!