deficit breakfasts to keep on repeat 🔁

Hot girls eat breakfast!! Breakfast sets the tone for the rest of your day, and there’s no better way to fuel up than with a meal packed with protein, especially if you’re in a deficit. These are all super easy and meal prep ready so you don’t have to think in the mornings. Here are five easy and delicious high-protein breakfasts to try this week!

If you’re looking for meal prep containers, my egg pan, or basically any cooking items I use in these recipes, they’re all linked HERE!

Lazy Girl Pancake Bowl

absolutely obsessed with these protein pancake bowls for meal prep. they come together in like 15 minutes, reheat well, and are so customizable depending on your toppings. deets for one single bowl below, but so easy to double, triple, or quadruple for meal prep!Macros per bowl (no toppings): 35g p / 39g c / 2g f; 305 cals

Ingredients:

• 1/2 cup @kodiakcakes Power Cakes Flapjack Mix

• 1/2 scoop @cleansimpleeats Vanilla Protein Powder (code “balancedwithbritt” for 10% off!)

• 1/3 cup egg whites

• 1/4 cup @fairlife Ultra Filtered Nonfat Milk

• 1 dash of cinnamon

Directions:

1. . Spray your meal prep containers with nonstick cooking spray (THIS IS IMPORTANT — you will hate life trying to clean your containers if you don’t lol trust me)

2. Add dry ingredients — pancake mix, protein powder, and cinnamon and mix.

3. Add wet ingredients — egg whites and milk, and mix well until you have a pancake consistency.

4. Heat in the microwave for a minute and 45 seconds to 2 minutes — watch the bowl! You can also bake all of them at once in an oven on 350* for about 20-25 minutes

   *if you’re prepping these ahead of time, for the best texture i suggest waiting until you’re ready to eat to heat them! for the purpose of video, i heated them all at once. if you do prep ahead, when you reheat, i suggest poking some holes in the pancake and adding syrup first before microwaving so it helps soften the pancake up* ☺️

5. Add whatever toppings you want! I do @lilys_sweets chocolate chips, berries, and sugar free syrup.

6. Enjoy! Be sure to store in an airtight container if meal prepping ahead of time.

Meal Prep Sausage McGriddles

This easy, high-protein breakfast is a lighter take on the classic sausage McGriddle — using simple store-bought shortcuts that make it perfect for meal prep. Sweet, savory, filling, and totally doable even on busy mornings.

Makes: 4 sandwiches

Ingredients:

• 8 Kodiak frozen pancakes (2 per sandwich)

• 2 cups liquid egg whites

• 4 slices reduced-fat cheddar cheese

• 4 turkey sausage patties (pre-cooked or frozen)

• Salt & pepper, to taste

• Optional: sugar-free maple syrup

Instructions:

1. Bake the egg white patties
Preheat oven to 350°F.
Pour egg whites evenly into 4 silicone egg molds (about ½ cup per mold—linked in my amazon store above!). Season lightly with salt and pepper.
Bake for 12–15 minutes, until fully set. Let cool slightly, then remove from molds.

2. Cook the sausage
Prepare turkey sausage patties according to package instructions (microwave, stovetop, or air fryer).

3. Heat the pancakes
Toast or microwave all 8 Kodiak pancakes until warm and lightly crisped.

4. Assemble the sandwiches
For each sandwich:

• 1 pancake

• 1 egg white patty

• 1 slice reduced-fat cheddar

• 1 turkey sausage patty

• Top with second pancake

5. Optional finishing touch
Add a light drizzle of sugar-free maple syrup for that classic McGriddle flavor.

Macros per sandwich (1 of 4)—these will vary based on exact brands you use!

Calories: ~290–315 kcal
Protein: ~23–26 g
Carbs: ~28–32 g
Fat: ~9–11 g
Fiber: ~4–5 g

Banana Bread Protein Oats

30ish grams of protein in here! i use @cleansimpleeats protein (code “balancedwithbritt”) & @betteroats oats!

Ingredients:

- 1/2 medium mashed banana
- 1 packet of Better Oats 100 cal packs
- 1/4 cup fairlife milk
- couple shakes of cinnamon
- pinch of sea salt
- splash of vanilla extract
- 1 scoop snickerdoodle CSE protein (or any cinnamon protein!)
- toppings: the other 1/2 banana, 15-20g of lily’s chocolate chips and some flake salt (maldon!!!)

Directions:

mix 1/2 banana, oats, cinnamon, salt, milk & vanilla in a bowl and stir until all mixed up. microwave for 90 seconds and then add in the protein powder. mix until the protein is fully mixed in, no clumps. add the toppings!!

Cheesy Hashbrown Egg Casserole

This breakfast casserole is creamy, cheesy, and full of protein making it the perfect macro friendly breakfast meal prep!

Macros: 211 cals / 14g p / 10g c / 11g f

Ingredients:

• 4 cups shredded hash browns

• 1 cup cream of chicken soup

• 4 oz reduced fat cream cheese, softened

• 2 cups Jimmy Deans fully cooked turkey sausage crumbles

• 8 eggs

• 1.5 cups shredded reduced fat cheddar cheese

Directions:
Spray a 9×13 glass baking dish with cooking spray. In the dish add hash browns, cream of chicken, softened cream cheese, and turkey sausage. Stir to combine. Then add in eggs, stir again. Top with the shredded cheese, and bake on 375 for 30-35 minutes or until eggs have cooked solid.

Serves 12!

Chick Fil A Egg White Bowls Dupe

Ingredients:

• 1 cup liquid egg whites (about 8 tbsp or 240 mL)

• 1 slice Horizon Organic American cheese

• 3 oz Member’s Mark grilled chicken bites (or any grilled chicken breast)

• 3 oz Just Bare spicy chicken bites (air-fried or baked)

• Sauce of choice (suggestions: G Hughes Cluckin Sauce, Chick-fil-A sauce, honey roasted BBQ, or hot sauce – macros not included, see note)

Directions:

1. Cook the egg whites:

   Heat a non-stick skillet over medium heat.

   Pour in egg whites and cook until set, stirring occasionally for a scramble texture (about 3–5 mins).

2. Add the cheese:

   Once the egg whites are cooked, tear up the Horizon American cheese slice and stir it into the eggs until melty.

3. Heat the chicken:

   While eggs cook, heat the grilled chicken bites and spicy chicken bites according to package instructions (microwave, air fryer, or skillet).

4. Assemble the bowl:

   Place the cheesy egg whites in a bowl.

   Top with grilled chicken and spicy chicken bites.

5. Add sauce of choice (optional — not included in macros below, but you can adjust based on what you pick!).

   Enjoy!!

Macro Breakdown

Calories: 455 Protein: 67g Carbohydrates: 14g Fat: 15g

Optional Sauce Add-ons (Examples):

• Chick-fil-A sauce (1 tbsp): ~140 cal, 0g protein, 7g carbs, 13g fat

• Honey roasted BBQ (1 tbsp): ~60 cal, 0g protein, 5g carbs, 4g fat

• Hot sauce: negligible cals/macros