Just about every Sunday I put aside a few hours to meal prep for the upcoming week. Meal prepping saves me time, money and effort when it comes to making healthy decisions every day.
I change things up every now and again but this basic recipe template is a staple that I come back to time and time again. If it ain’t broke, don’t fix it!
This scramble is a great way to use up whatever vegetables you have left in the fridge, is filled with protein and good fats (so it keeps you going through-out the whole morning) and is long lasting (you can keep it in the fridge for up to a week, or freeze any leftovers).
The basic Big Breakfast Paleo Scramble makes enough for x5 days and typically includes:
- Up to 500g Protein / Meat (chopped chicken breast, chicken thigh, gluten-free chipolatas, gluten-free chorizo, pork / chicken mince etc.)
- 1 Onion
- 3 cloves of Garlic
- Dark Green Leafy Vegetables (usually chopped kale, sometimes baby spinach, chard, broccoli etc.)
- Brightly Coloured Vegetables (usually cherry tomatoes and capsicum, sometimes fresh chilli. If you have leftover veggies in the fridge, chuck them in! e.g. roast pumpkin, grilled zucchini or eggplant. This mix is a great way to use up anything leftover)
- 10 free range eggs (two eggs for each day)
I usually see what veggies I have left in the fridge and rotate my meat from one week to the next so that I don’t get bored.
Start off by chopping and then sautéing your protein and onion in a generous amount of coconut, olive oil or ghee. When the protein is half cooked, add in your garlic and any of your favourite herbs or spices e.g. fennel seeds, turmeric, oregano, thyme, ground coriander seeds, paprika. This mix of protein, aromatics (onion and garlic) and herbs and spices will flavour your oil and form the base flavour profile of the final dish.
If you are using cherry tomatoes, add these in whole so that the tomato flavour does not spread through the dish but is contained in lovely little bursts of grilled tomoatoey goodness!
Chop your hardier vegetables (e.g. kale*, broccoli, zucchini, eggplant) and when the protein is nearly done, add them into the pan to cook. Mix everything around so it cooks evenly.
*Tip: To easily de-stem your kale leaves, fold them in half and run your knife down the stem cutting it away from you.
Once the hardier vegetables are nearly cooked, add in the soft vegetables (capsicum, baby spinach or leftover roast veggies that have already been cooked).
Break your eggs into a bowl and whisk together with a fork. When the soft vegetables are nearly cooked, pour the eggs over the other ingredients and mix evenly through the pan. Cook until the eggs are just done.
Transfer the scramble into five (5) glass containers – one for each day of the working week. Let the mix cool before putting the lids on and transferring to the fridge or freezer. I typically keep the first three day’s worth in the fridge and place the last two days into the freezer.
Now you’re all set to wake up, grab breakfast and go! Heat the mixture up in the microwave for about 3 minutes before eating.
Personally I have no problem eating the same thing for breakfast and lunch every day, I do however like to have something different for dinner most nights. If this is something you struggle with, utilise your spices and condiments to change it up! Add paprika, chilli flakes, fresh herbs like basil, coriander or parsley, add a sprinkle of nuts or seeds, drizzle a flavoured oil, squeeze over some lime or lemon juice or garnish with homemade pesto.
Big Breakfast Paleo Scramble (Chorizo and Kale)
- Chop the chorizo in half lengthwise and then cross-ways into large chunks. Roughly chop the onion and break it apart with your fingers into large pieces
- Place a high-rimmed pan onto medium-high heat and drizzle in the olive oil. Add in the chorizo and onion to cook
- Finely slice the garlic and chop the kale (you can easily remove the hard stems by folding the leaf in half and slicing along its edge)
- When the chorizo is nearly cooked, add in the garlic and cook until everything stars to caramelise
- Add in the cherry tomatoes and cook until they start to sear
- Add in the chopped kale and mix through evenly
- Roughly chop the capsicum into 1 inch squares. When the kale is wilted and cooked through, add the capsicum to the pan
- Break the eggs into a glass bowl and whisk together with a fork. Pour the eggs over the other ingredients and mix evenly through the rest of the ingredients
- Continue to cook and stir until the eggs are just done
- Transfer the scramble into five (5) glass containers – one for each day of the working week. Let the mix cool before putting the lids on and transferring to the fridge or freezer
- Utilise your spices, herbs and condiments to change the flavours up!
- Add paprika, chilli flakes, fresh herbs like basil, coriander or parsley, add a sprinkle of nuts or seeds, drizzle a flavoured oil, squeeze over some lime or lemon juice or garnish with homemade pesto
Amount Per Serving
% Daily Value
Total Fat 17.6 g
Saturated Fat 6 g
Cholesterol 452 mg
Sodium 368 mg
Total Carbohydrates 16.6 g
Dietary Fiber 2.7 g
Sugars 4.5 g
Protein 20.6 g
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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This week’s favourite Ted Talk: Sam Kass – Want kids to learn well? Feed them well
A nutritious breakfast is not just good for growing minds and bodies, but for all of us.
“When kids have a consistent, nutritious breakfast, their chances of graduating increase by 20 percent! When we give our kids the nourishment they need, we give them the chance to thrive, both in the classroom and beyond. What would happen if we fed ourselves more nutritious, more sustainably grown food? What would be the impact?”