1. Egg and Bean Breakfast Wraps

Breakfast wraps are a great way to save money and enjoy the first meal of the day. This is one of the fastest ways to eat breakfast or lunch, then get back to a busy work- day.

 Serves 4 | Prep. Time 5 minutes | Cooking time 5 minutes | 5 $

Ingredients

1. 1 tablespoon unsalted butter
2. 1 teaspoon olive oil
3. ¼ cup diced red onion
4. ¼ cup frozen corn, thawed
5. ¼ cup frozen bell peppers, thawed
6. 4 large eggs, well-beaten
7. ½ cup canned black beans, drained and rinsed
8. Salt and black pepper, to taste
9. 4 (8-inch) flour tortillas

Directions

• In a pan, heat the butter and olive oil over medium heat.
• Add the onion, corn, peppers, and sauté for 3 to 4 minutes until nicely caramelized.
• Add the eggs and beans. Scramble until the eggs solidify and are light and fluffy.
• Season with salt and pepper. 5. Distribute the egg mixture between the tortillas, fold in the sides, and roll them up.
• Store in airtight containers in the refrigerator for 3 to 4 days or wrapped in plastic wrap, then with aluminum foil in the freezer for 1 month. The double wrapping helps prevent freezer burn. Nutrition per serving Calories 310, fat 12 g, carbs 36 g, Protein 13 g, sodium 563 mg.

Nutrition per serving 

Calories 356, fat 19 g, carbs 31 g, Protein 17 g, sodium 310 mg

2. Southwest Egg Bowl  

Egg bowls are a great way to eat lots of healthy vegetables as well as inexpensive protein. It’s easy breakfast you can be prepared in 10 min. 

Serves 4 | Prep. Time 4 min / cooking time 9 min | $ 

Ingredients 

• 2 tablespoons extra-virgin olive oil 
• 1 cup frozen bell peppers, thawed 
• ¼ cup frozen corn, thawed 
• ¼ cup diced white onion 
• ½ teaspoon chili powder 
• ½ teaspoon garlic powder kosher salt, to taste
• freshly ground black pepper, to taste 
• 1 large yellow potato, grated 
• 6 large eggs, well-beaten 
• ¼ cup sliced green onions, both green and white parts 
• 1 Roma tomato, diced, for garnish 

Directions 

1. Heat olive oil over medium-high heat in large pan .
2. Add the peppers and corn and cook for 1 minute to get some of the moisture out. 
3. Add the onion, chili powder, garlic powder, salt, and pepper, and cook for 1 to 2 minutes. 
4. With a paper towel, squeeze out some of the moisture from the potatoes and add them to the pan. 
5. Season with salt and pepper.
6. Mix well and cook until the potatoes are browned on one side, about 3 minutes. 
7. Once browned, flip and cook for another 3 minutes. 
8. Add the eggs and scramble together until they solidify and become nice and fluffy. 
9. Serve warm garnish with the green onions and diced tomato or store in an airtight container in the refrigerator for 4 day without the garnish. 

Nutrition per serving 

Calories 356, fat 19 g, carbs 31 g, Protein 17 g, sodium 310 mg

3. Hash Brown Egg Cups 

Cooking eggs and making crispy hash browns is the best. This recipe combines the two into an inexpensive breakfast option that is tasty and filling.

 Serves 4 | Prep. Time 8 min / cooking time 11 min | $$ 

Ingredients 

• 2 tablespoons extra-virgin olive oil, plus more for greasing 
• 1 large yellow potato, grated 
• 4 white button mushrooms, grated 
• 1 teaspoon garlic powder kosher salt, to taste
• Freshly ground black pepper, to taste 
• 1 cup sliced scallions 
• 8 large eggs, well-beaten 

Directions 

1. Preheat the oven to 400°F (204°C). Grease 8 cups of a muffin tin with olive oil and set aside. 
2. Heat the olive oil in a large skillet over medium heat. Add the potatoes and mushrooms.
3. Season with garlic powder, salt, and pepper, and sauté the vegetables until golden-brown and well-cara-melized, about 4 minutes. 
4. Divide the vegetable mixture evenly between the greased muffin cups. Sprinkle with the scallions and divide the eggs among the cups. 
5. Bake for 10 to 12 minutes until the outside is golden-brown and the inside is just cooked. 
6. Serve warm or let cool and transfer to an airtight container. Once cooled, store for up to 4 days in the refrigerator or up to 1 month in the freezer.

 Nutrition per serving 

Calories 228, fat 12 g, carbs 18 g, Protein 12 g, sodium 170 mg

4. Mushroom, Tomato, and Basil Omelet 

Eggs are versatile, cheap, and great for meal prep. One of the most favorite combinations for omelets is this Italian-inspired dish. Fresh herbs, tomatoes, and mushrooms make this a satisfying omelet. 

Serves 4 | Prep. Time 5 min / Cooking time 5 min | $$ 

Ingredients 

• 1 tablespoon extra-virgin olive oil 
• 1 cup chopped Roma tomatoes 
• 12 white button mushrooms, sliced 
• 1 cup sliced red onion Kosher salt, to taste freshly ground black pepper, to taste 
• 6 fresh basil leaves, torn 
• 12 large eggs, well-beaten 

Directions 

1. Heat the olive oil in a large pan over medium-high heat. 
2. Add the tomatoes, mushrooms, and onion.
3. Cook for 2 to 3 minutes until the mushrooms and onion start to caramelize and the tomatoes start to break down. 
4. Season with salt and pepper, then add the torn basil leaves. 
5. Cook for 30 seconds.
6. Add the eggs and swirl around in the pan. 
7. Use a spatula to scrape the egg from around the pan to make sure all the liquid is cooked. 
8. Flip the omelet and cook for another 30 seconds. The omelet should be slightly browned for added flavor. 
9. Serve warm or transfer to airtight containers and let cool. Store the omelet for 3 to 4 days in the refrigerator. Do not freeze. 

Nutrition per serving

 Calories 270, fat 19 G, carbs 9G, Protein 22G, sodium 420MG

5. Spanish omelet 

Make your morning special with this simple potato and onion omelet, perfect to start your day energized and ready for action without breaking the bank! 

Serves 6 | Prep. Time 11 min / Cooking time 51 min | $$ 

Ingredients 

• ½ cup vegetable oil 
• 1 pound potatoes 
• 1 white onion, chopped 
• 3 teaspoons dried parsley or 3 tablespoons fresh parsley 
• 6 eggs, beaten 

Directions 

1. Peel and slice the potatoes into thick slices. Keep the skin on if you prefer. 
2. Add the oil to a medium-sized skillet and warm it over medium heat. 
3. Add the potatoes and onions; stir and partially cover. Cook for 20-30
4. minutes until the potatoes soften, stirring occasionally. 
5. Drain the oil from the onions and potatoes and transfer them to a bowl. Keep the drained oil. 
6. Add the eggs to the potatoes; add the parsley and mix well. 
7. Grease a medium saucepan or skillet with a little drained oil and heat it over medium heat. 
8. Add the potato mixture and spread evenly to shape it into an omelet. Cook on one side until the eggs are set. 
9. Flip and cook until well set. 
10. Flip it a couple of times to cook evenly.
11. Serve warm. 

Nutrition per serving 

Calories 418 fat 23 g, carbs 41 g, Protein 12 g, sodium 249 mg

6. White Bean Shakshuka 

Make this White Bean Shakshuka in one pan for an elegant weekend brunch meal. It’s also great for lunch, and dinner! 

Serves 4 | Prep. Time 11 min I Cooking time 26 min | $$ 

Ingredients 

• 1 small onion 
• 4 cloves garlic 
• 2 tablespoons olive oil
• 1-2 tablespoons olive oil 1 (28-ounce). can whole peeled tomatoes 
• 1 teaspoon smoke paprika its better if exist if not it regular paprika.
• ½ teaspoon dried oregano 
• ⅛ Teaspoon crushed red pepper flakes or to taste Salt and freshly ground black pepper to taste 1 (15-ounce) can white navy beans
• 4 large eggs 
• 1 handful fresh parsley, chopped 
• ¼ cup crumbled feta cheese 

Directions

1. Dice the onion and mince the garlic. 
2. Warm the oil in a large, deep skillet with olive oil over medium heat. Add the onions and sauté until tender and translucent, about 2-3 minutes. Add the garlic and sauté for 1 minute. 
3. Add the tomatoes and their juice, using your fingers to crush the tomatoes as you add them to the pan. 
4. Add the paprika, oregano, and red pepper flakes. Stir to mix well. 
5. Reduce heat to low and let the sauce simmer, stirring occasionally, for 6 to 8 minutes or until slightly thick-ended. 
6. Season to taste with salt and black pepper. 
7. Rinse and drain the beans, and stir into the pan. 
8. Let simmer for 3-4 minutes. 
9. Crack 4 eggs into the pan, cover with the lid and let simmer for 5 minutes, or until the whites are set but the yolks are still soft. 
10. Sprinkle with crumbled feta cheese and chopped parsley before serving.

Nutrition per serving 

Calories 309 fat 12.6 g, carbs 33.9 g, Protein 17.1g, sodium 126 mg

7. Scramble with Vegetable Tofu 

This incredibly veggie-packed tofu scramble is a quick, freezer-friendly, fiber- and pro-tein-rich dinner that’s ideal for breakfast 

Serves 4 | Prep. Time 22 min / Cooking time 14 min / $$ 

Ingredients 

• 14 ounces soft tofu, drained 
• 1 teaspoon minced garlic 
• ½ red onion 
• 1 large green bell pepper 
• 1 zucchini 
• 1 tablespoon olive oil 
• 1 teaspoon paprika 
• 1 teaspoon salt 
• ½ teaspoon turmeric 
• ¼ teaspoon black pepper 
• 1 teaspoon dry minced parsley, more for serving 
• 1 avocado, peeled, seeded, and diced 

Directions

1. Line a baking sheet with kitchen towels. Break up the tofu into small pieces on paper towels. Arrange in an even layer and let drain for 15 minutes. Press down with more paper towels to soak out the most of water left on top. 
2. In the meantime, dice the onion, green bell pepper, and zucchini into even small pieces. 
3. Mix in the paprika, salt, turmeric, and black pepper in a small bowl and set aside. 
4. Warm the oil over medium heat in a skillet. Add the onions and stir-fry for 1-2 minutes until soft. Add garlic and fry for 30 seconds. 
5. Add the spinach and sauté for 2 minutes until wilted and soft. 
6. Add drained tofu and spices. Stir to combine.
7. Stir fry until the tofu is warmed through and evenly coated in the spice mixture, about 3-4 minutes. 
8. To serve, garnish with diced avocado and sprinkle with parsley.

Nutrition per serving 

Calories 334 fat 16.6 g, carbs 33.9 g, Protein 20.1g, sodium 196 mg