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Easy Egg White Muffins

2 Servings (3 muffins each)

In this HCG recipe, all the delicious flavors of an omelette come together in a flash for a protein-packed start to your day. This is just one more way to make this HCG Diet Protocol a little more doable. You can easily make a dozen of these and have breakfast and a quick snack for the week. Add some turkey sausage or ham for even more protein. This is an easy one to make for the rest of the family too. I added the ham but also some cheddar cheese for my kids, they think these are so cool and fun to eat! Also, don't be afraid of the egg yolk if you're on P3 and for the rest of the family.

Meal Planning and Prepping

I cannot stress enough how much preparing and planning your meals ahead of time will help make this protocol so much easier. If you get into the habit of making Sunday or your day off your food prepping and planning day it will make dieting and maintaining your weight loss even more successful. Let's be honest, we are all busy! It's hard and sometimes even impossible to cook everyday. Even when I do have the time, sometimes I just don't feel like it. That's why I rely so much on meal prep.

Tips for Successful Meal Prep

  1. Schedule It - This is a must. You have to write it down and fit it into you schedule every week. It seems obvious but it's so easy to ruin a week's worth of planning by agreeing to go to a movie or shopping with a friend on that day instead. So, mark it on your calendar and make it a priority. Sunday seems like the best day but maybe your off on another day of the week or the kids are busy or out of the house, that's fine. Make it on a day you can typically dedicate about 2 hours from start to finish.

  2. Make the Meal Plan - Think about your week and how many meals you will have to make. Shop your cabinets first but make a list of all the foods, herbs, spices, etc. that you will need to get at the grocery store or Farmer's Market. If it's too hard to come up with new meals every week, I like to theme some dinners throughout the week. We do Taco Tuesday or Meatless Monday. Get creative!

  3. Always Meal Prep Breakfast - If you are eating breakfast you don't want to have to wake up and stress about it. Most of us already eat the same thing for breakfast anyway just in different variations. It would be difficult to do that for every dinner so breakfast will go much smoother if you can switch to auto-pilot. This is why I decided to talk about meal prep for a breakfast recipe. You can easily make a dozen of these egg white muffins and reheat them a throughout the week. I do it all the time.

  4. Batch Cook - We use this term all the time in meal planning and serving. It means to cook a large quantity (batch) and then disperse it into smaller portions to be served at later times. So, make a large batch of stir-fry or a veggie mix to add to omelettes. Mix up a bunch of tuna salad or chicken salad then all you need is the salad to go with it. Any meal you plan to make can be batch-cooked by making a lot of it and spreading it out throughout the week. When you get really good you can start freezing portions and really get ahead of the game.

  5. Bust out the Slow Cooker - Use the slow-cooker or Inst-Pot to make larger quantities of meat. Roast some chicken breasts or pulled pork to portion out with steamed vegetables. Put it all in the same container for quick easy microwaving. These appliances are great for soups too. So easy!

  6. It's All About the Containers - You have to invest in some quality, durable containers. This will make all the difference. The way you store your food is just as important as the way you cook your food. You want sturdy, air-tight containers that will prevent spoilage. If you are taking your meals on-the-go, smaller and lighter is best. I love my glass containers because they are great for freezing and going straight into the microwave for heating. Mason jars work great for salads and smoothies also.

My HCG Diet Recipe for these Simple Egg White Muffins was the perfect opportunity to chat about how to incorporate meal prep into your weekly diet routine. Meal preparation is a convenient and necessary way to not only make your life easier but by portioning and planning out your meals it makes counting calories and carbs way more manageable as well. It is a routine you will want to get into for P3 and maintain for life. Giving up the foods that got you here is hard enough, incorporating meal prep into your life is another stepping stone to creating new habits that make eating healthy that much more convenient and rewarding.


Tomato & Chive

  • oil for coating (I used an avocado spray)

  • 1 cup egg whites (about 8 egg whites)

  • 1/2 cup unsweetened almond milk

  • 3/4 cup tomato, deseeded and diced

  • 3 TBS chive, finely chopped

  • salt and pepper to taste

Sausage and Mushroom

  • oil for coating

  • 1 cup egg whites

  • 1/2 cup unsweetened almond milk

  • 3/4 cup ground turkey sausage, cooked

  • 2 TBS onion, diced

  • 3 TBS mushrooms, diced

  • salt and pepper to taste


Preheat oven to 400 degrees F and oil a 6 hole muffin tin

Whisk the egg whites and milk together. Season with salt and pepper.

Evenly distribute the vegetables, sausage, herbs directly into the oiled muffin tin.

Pour egg white mixture into muffin tin over the prior ingredients.

Bake for 20-30 minutes or until egg white is set and cooked through.

If you're unfamiliar with HCG 2.0, the blog linked here is a great place to learn the differences between HCG 2.0 and the original HCG diet, Pounds and Inches; A New Approach to Obesity.

You can also join our private Facebook group. If you're still bit skeptical of HCG weight loss, it's a great place go for genuine information from people just like you that once had the same questions and concerns that you have now.

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R these recipes for Phase 2 of the HCG 2.0?

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