HIGH PROTEIN CALORIE CONSCIOUS BUDGET BREAKFAST ON-THE-GO

@_bodybybalance

7.1K followers · usually 20.3K views a post

Views

86.4K

Likes

6.5K

Comments

148

591

SoundTikTok sound · Dancing Afro Beat Two

Promoted product

egg cups

Why it worked

The video offers a practical and budget-friendly solution to a common problem (skipping breakfast) by providing a high-protein, calorie-conscious recipe. The clear, step-by-step instructions, combined with visible cost breakdowns and nutritional information, make it highly shareable and actionable for viewers looking to improve their morning routine.

Summary

The creator demonstrates how to make high-protein, calorie-conscious breakfast egg cups for under R130. The recipe involves cooking chicken, chopping vegetables, mixing with eggs and milk, and baking them in an air fryer, resulting in 18 egg cups that are 230 calories and 24g protein each.

Structure

1Introduction and budget setting
2Grocery shopping and ingredient selection
3Preparing the chicken and vegetables
4Mixing the egg base and assembling the egg cups
5Cooking the egg cups in the air fryer
6Nutritional breakdown and serving suggestion

Product placement

Checkers (supermarket): APPEARS - a watermark in the top right corner of the screen. Removing it would not change what happens in the video. Farmbest Fresh Chicken (chicken): ACTS - the chicken is used to make the egg cups. Removing it would change what happens in the video. Koo (canned peas): ACTS - the peas are used to make the egg cups. Removing it would change what happens in the video. Darling (milk): ACTS - the milk is used to make the egg cups. Removing it would change what happens in the video. Philips (air fryer): ACTS - the egg cups are cooked in the air fryer. Removing it would change what happens in the video.

Original caption

This week we're making our way to Shoprite for a little on the go breakfast action! If your go to store is Checkers, you can see the price list running at the top right corner, it comes in at a whopping R1 difference, still under our R130 target! 🎯🥳 I used to skip breakfast without even thinking about it. When I started my weight loss journey, and started paying more attention to when and how my body responds to food, getting protein in the morning made the most shocking difference of everything I tried. I used to have massive brain fog issues, so much so I considered seeing a doctor 🥲... One day I started eating these kinds of cups or tuna on crackers before 11am and within 2 weeks it's like my brain opened up again! It got rid of the brain fog AND I stopped crashing around 2:30pm. My energy sustained all throughout the day and between meals because I started to understand how to create balanced meals and also distribute my macro intake throughout the week, rather than trying to protein load my lunch or dinner! This recipe is great for on the go, to eat cold or heated up and goes well in the freezer! You can also switch out the peas for chickpeas, black beans or any other bean you enjoy ☺️ Let me know if you guys try this one out, and follow along to build a body by balance 💚💛

More from @_bodybybalance

More breakout videos from this creator.

Transcript

If I had 130 rand for breakfast on the go this week, here's what I'd buy. High protein and calorie conscious. This week we're making our way to Shoprite for a little on the go breakfast action! If your go to store is Checkers, you can see the price list running at the top right corner, it comes in at a whopping R1 difference, still under our R130 target! 🎯🥳 I used to skip breakfast without even thinking about it. When I started my weight loss journey, and started paying more attention to when and how my body responds to food, getting protein in the morning made the most shocking difference of everything. So considering 90% of you watching this skip breakfast, listen closely. We're gonna be making 30 minute chicken morning protein egg cups. Morning protein has literally gotten rid of my brain fog and midday fatigue. The vibes, let's clean our chicken. This is about 400 grams. Remove the skin and that blood bag thing and then pop it in for a boil with all spice and bay leaves. You'll need water. Your house won't smell like you're stocking up on dead pigeons. You're welcome. Chop about half of your green pepper and half of your onion. And then you're gonna crack all six of your eggs, throw some milk, your preferred spices and the chopped items and then mix. You're gonna rinse your peas. At this stage, your chicken should be ready to start shredding. I've very lightly added some braai spice to my shredded chicken. And then we start assembling this recipe. This recipe makes 18 egg cups. So we'll start by distributing our peas, then our egg mixture, and finally adding our shredded chicken. Once you've added all the ingredients, give them a good mix in the muffin tray. Pop them into the air fryer at 180 degrees for 10 to 12 minutes. You'll get 18 egg cups, so you can eat them three per serving. This comes in at 230 calories, 24 grams of protein, 4 grams of fiber per three egg cups. To up the morning fiber, we're also going to snack on a banana. I hope you love these and follow along to build a body by balance.