A Modern Day Guide to Therapeutic Lifestyle Design and Healing Chronic Stress from the Inside Out!

Based in the San Francisco Bay Area

Christina Pandolfo, MS, OTR/L, NC


A Healthy Grab and Go Breakfast with Easy Egg Muffins

A Healthy Grab and Go Breakfast with Easy Egg Muffins

My new clients that I am seeing seem to have one request in common: ‘keep it easy’. One client even mentioned that he wouldn’t participate in the program if it didn’t work with his busy schedule. Yikes! I understand though. At one very recent point in time, I was working two jobs and decided to go back to school. I definitely could appreciate the request to keep things simple.

While lifestyle transitions do require some time devoted to healthy meal preparation, that doesn’t mean it has to be difficult. I like to work with my clients on healthy meal preparation that will last much of the week, in a way that will actually save them time during the hustle and bustle of work days and nights. This Easy Egg Muffin recipe is simple to make and prepare, and once they are made you will have extras to keep on hand for most of the week. I even like to add some fresh veggies or guacamole on top (I love guacamole on everything practically!). If you are running late in the morning, you can just grab one and bring it with you, ensuring you will eat something healthy.

Eating protein at breakfast can help lead to increased satiety and energy throughout the day (Bauman, 2013). It also helps to keep blood sugar stable. Prepared in advance, this healthy grab and go breakfast can help make your mornings much more simple!

Easy Egg Muffins 


  • 8 Eggs
  • 1 cup diced veggies (your choice of broccoli, kale, spinach, etc.)
  • 1 cup diced onion
  • 1 cup diced mushrooms
  • Sea salt and pepper to taste


  • Preheat the oven to 350 degrees
  • In a large mixing bowl, whisk the eggs
  • Dice all veggies and mix together with the eggs in mixing bowl, adding sea salt and pepper to taste
  • Pour mixture into a greased muffin pan. The mixture should evenly fill 8 muffin cups.
  • Bake approximately 18-20 minutes, or until a toothpick inserted in the middle comes out clean
  • Serve and Enjoy! Leftovers can be saved in the refrigerator for most of the week



Bauman, Ed. Ph.D. (2013). Therapeutic Nutrition Part I. Bauman College.

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