Food & Cooking,  Man Cave Blog

Quick Post-Workout Breakfast Egg Sandwich

Quick and Filling

Getting a good breakfast in you after a morning workout is a must, especially if doing fasted cardio in the morning. The problem is that after the workout is done, your real day begins. You need to get showered and dressed, help the kids get ready, and go off to start your workday.

Unless you have meal prepped beforehand, it can be hard to find the time to make a solid breakfast. This is a simple recipe you can squeeze into all that that is quick to prepare and tastes pretty good. It’s filling, has protein and fat, and can be eaten quickly too.

This breakfast sandwich should take no more than 10 minutes to make and needs ingredients you can easily find or include in your shopping list.

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Main Ingredients

2 slices of honey whole wheat bread
1 egg (preferably free range)
Sliced meat of your choice – turkey, ham, etc.
1/2 avocado
Cheese of your choice

Optional Ingredients

If you have the time and want to get fancy, adding some of these ingredients will make your sandwich much more flavorful.

1 tbsp. of freshly sliced chives or cilantro
1/2 clove garlic, minced
Sliced jalapeno
Sliced onions
Sliced tomatoes


Quantity: 1 serving

Prep time: none

Total time: 10 minutes

No prep is needed besides heating up your pan to medium heat.

You can also slice up the cheese, avocado, and greens ahead of time.


The bread can be substituted out with English muffins, Naan, or your choice of bread.

The meat really is up to you, even try sliced game meat like venison or elk. And whatever seasonings you like.

The cheese is also your preference. Gouda and provolone pair well, but it’s your call here chief.


  1. Preheat your pan to medium heat. It should only take 1 minute.
  2. Lay out your slices of bread and place the cheese on both slices.
  3. Crack your egg into the pan and cook to your liking. Over medium works well.
  4. Remove the egg and place on the bread.
  5. Slightly sear your meat in the pan. Also only needs about 1 minute.
  6. Place your meat in the other slice of bread.
  7. Place both sides of the sandwich in pan with bread facing down until lightly toasted. The warm meat and pan should melt the cheeses slightly.
  8. Remove from pan to your plate.
  9. Add the sliced avocado and any other dressings you want.


If you have the appetite and time to sit and add to your breakfast, try some of these sides.

  1. Overnight oats with berries adds some good carbs and sweetness.
  2. Protein shake. A post workout breakfast wouldn’t be complete without whey protein.

That’s a solid breakfast that can fill up any stomach.

Storing & Reheating Tips

If you’re a meal prepper, this can be made in advance, stored in the fridge, and reheated in a small toaster oven. Super easy.

It’s one of those recipes that you can tweak to make it your own. Sometimes when some ingredients are out, try adding in different ones to make a different sandwich. As you pick new combinations try to stick to good sources of protein, fats, and carbs.

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