Breakfast Casserole for Weekly Meal Prep

nutrional-factsIngredients for 3 servings:

• 2 eggs
• 7 egg whites
• 9 chicken sausage (must be natural & nitrate-free)
• 3 slices whole grain bread
• 1 zucchini
• 1 bell pepper
• 1/4 cup onions
• 3 tomato slices
• 1/2 cup goat cheese
• Pepper to taste (salt may not be needed since you have the sausage)


Casserole dish or small ramekins

YouTube Tutorial:


1. Set oven to 375F.
2. Shred a zucchini using a Julienne shredder or simply dice. Cut the rest of your veggies into small pieces.
3. Cut bread into small cubes. You can also use instant oatmeal or cooked sweet potato if you do not want to use bread.
4. Slice tomato thinly and dray the slices on a napkin. They will be placed on top of the casserole.
5. Cook chicken sausage in a non-stick skillet. Once finished cooking, cut the chicken sausage into small pieces.
6. Beat eggs in a bowl and add pepper.
7. Slowly add all of your ingredients to the egg mixture, continually stirring so that it is a thick, egg mixture.
8. Spray a baking dish or small ramekins with coconut oil. Pour your ingredients into the casserole dish or evenly divide the mixture among the ramekins.
9. Place the tomato slices on top.
10. Bake in the oven for 25 minutes at 375F.

About the Author

photo 1 (1)Kevin is a fitness enthusiast out of Dallas, TX. When he saw himself in his friend’s Facebook photo he knew it was time to make a change. He was overweight, felt sluggish and had steadily rising blood pressure. So, he did what many people try to do – he started exercising to try to “out train” a poor diet. He quickly learned through periods of weight cycling that if he was going to accomplish his fitness goals, it would have to be through a steady, healthy diet, complemented by hard work in the gym.

He started studying nutrition and got started cooking! In 2012 Kevin started a small blog to share his meals online in order to build a community around healthy food ideas.

The blog was called Fit Men Cook and it had a simple message and belief system – “Our bodies are built in the kitchen, Sculpted in the gym.”

Kevin firmly believes that healthier food options do not have to be boring. Ever. In fact, they are pretty tasty!

Fit (Wo)Men Cook is the “fit” story of all of us. It is taking your individual success stories and things (in nutrition & fitness) that have worked for you, and sharing those ideas with the masses so we can all grow, improve together. Just everyday people – no matter the fitness level or athletic ability – aiming to live the best life possible through fitness and healthy eating. Are you a Fit (Wo)Men Cook?

You can find Kevin and follow the Fit Men Cook movement online at: