High-Protein Breakfast Bowl Meal Prep

Steps

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1. 1
   Prepare vegetables: dice one red onion into large pieces for the air fryer, and finely dice another for the pico de gallo. Quarter and remove seeds and pulp from five tomatoes, then finely dice the flesh. Roughly chop fresh coriander.
   ▶ ≈0:19
2. 2
   Make the pico de gallo: combine the diced tomatoes, finely diced red onion, fresh coriander, and juice from one lime in a bowl. Season with salt and cracked black pepper, mix well, and refrigerate until serving.
   ▶ ≈1:15
3. 3
   Prepare the potatoes: peel or leave unpeeled, then cut into evenly-sized medium dice. Place in a bowl with 1 tablespoon olive oil, 1 teaspoon each of onion powder, garlic powder, smoked paprika, and dried oregano. Add salt and cracked black pepper, then toss thoroughly with clean hands until every piece is well coated with the spice mixture.
   ▶ ≈1:40
4. 4
   Prepare the capsicum: stand upright and slice around the core to remove the seeds and pith, then cut into large dice matching the size of the onion pieces.
   ▶ ≈2:19
5. 5
   Prepare the eggs: combine six whole eggs and six egg whites in a bowl and mix thoroughly with a fork. Set aside; season later during cooking.
   ▶ ≈2:37
6. 6
   Air fry the potatoes: spread the seasoned potatoes in a single layer in an air fryer preheated to 200°C (390°F) for about 15 minutes. Pack them in a single layer to ensure crisping rather than steaming; work in batches if your air fryer is small.
   ▶ ≈2:58
7. 7
   Cook the sausages: heat 1 teaspoon of olive oil in a pan and add about 10 chicken or turkey sausages. Cook over medium heat for 8–10 minutes, turning occasionally to achieve even golden browning and ensure they are cooked through.
   ▶ ≈3:11
8. 8
   Finish the air-fried vegetables: at the 15-minute mark, check the potatoes—they should be golden with crispy edges. Add the large-diced red onion and capsicum, toss to coat evenly, and air fry for another 8–10 minutes until softened and caramelized.
   ▶ ≈3:31
9. 9
   Combine the beans: let the cooked sausages rest for 2–5 minutes, then slice diagonally or straight. Transfer the air-fried potatoes and vegetables to a bowl, fold in the drained and rinsed canned black beans while still hot, allowing them to absorb the residual heat and flavors.
   ▶ ≈3:52
10. 10
    Cook the scrambled eggs: heat 1 tablespoon of butter in a non-stick pan over medium-low heat. Pour in the egg mixture and fold the sides in, rotating occasionally, for about 2 minutes. Remove when still slightly underdone to avoid overcooking upon reheating; season with salt and cracked black pepper or ground white pepper.
    ▶ ≈4:29
11. 11
    Assemble the meal-prep containers: use five 750 ml containers. First, add the potato, vegetable, and black bean mix as the base. Next, place the sliced sausages on one side (about two per container). Gently spoon the scrambled eggs in, dividing evenly among all five containers. Top generously with pico de gallo (store separately if preferred and add after reheating for a fresher taste). Optionally drizzle with hot sauce and garnish with fresh coriander.
    ▶ ≈5:08
12. 12
    Storage: store the assembled containers in the refrigerator for up to 4 days or in the freezer for up to 3 months. Thaw overnight in the refrigerator before reheating. Optionally use a vacuum sealer to extend shelf life further.
    ▶ ≈5:54