Shayna Schmidt | July 18, 2018

Anyone else always on the go? At Livekick we understand that many of our members have very busy lifestyles. But that’s no excuse to skip meals.

Having breakfast is especially important because after a long night's sleep, the body is low on energy, protein, vitamins and minerals. We’ll highlight protein in particular here, like we often do, because Americans typically don’t get enough. And if they do, the majority of that protein is coming from one meal: dinner. As we’ve written many times before, protein is crucial for developing and maintaining lean muscle. If we don’t get enough throughout the day, muscle maintenance doesn’t happen at the optimal level. And when we finally get some protein at dinner, it's largely wasted because the body can only use so much at a time. Another benefit of protein in the morning is that it's likely to keep you full longer. Use this egg “muffin” recipe for breakfast to pump up your protein!

Egg “Muffins”

Yields about 12 muffins


  • 2 cups egg whites

  • 3 whole eggs

  • 2 tbsp of skim milk or plain Greek yogurt (optional, for fluffiness)

  • 3/4 cup shredded cheese (optional)

  • 1/2 cup mushrooms, chopped

  • 1/2 cup turkey bacon, chopped

  • 1 cup frozen spinach

  • 1/2 cup sun-dried tomatoes


  • Preheat oven to 350 degrees F.

  • Spray a muffin baking sheet with nonstick cooking spray or line with muffin tins.

  • Fill each muffin tin 1/4-1/3 full with veggies and herbs of choice; then add 1 tbsp of cheese to each tin.

  • In a medium bowl, whisk together egg whites, eggs, & milk/yogurt. Fill each muffin to the top with egg mixture, pouring over the veggies that are already in each tin.

  • Bake for 20-30 minutes or until risen & slightly golden on top.

  • Let cool for a few minutes, then remove from tin.

**Tips: Store in refrigerator. They may get a bit soggy from being in the fridge, but perk up quite nicely when reheated.