The Ultimate Pre-Workout Protein Breakfast Sandwich

Egg White & Avocado Open Faced Sandwich

The Ultimate Pre-Workout Breakfast: Egg White & Avocado Open Faced Sandwich


So for the last while I’ve been on what I’m calling my boring healthy eating regimen. In November I started working out in earnest once more (on again, off again), but I didn’t alter my diet at all. If anything, I became a little bit umm.. free-er with what I was putting in my belly with the justification that I was ‘working out’. The result? I gained a few. Which sucked because those extra 5 pounds of pasta, popcorn, ice cream, and other assorted junks were masking all my hard-earned muscles.


So three weeks ago I went back to the clean-eating plan that I had espoused the year before. What is a clean-eating plan, you might ask? Well, it’s no sugar, no refined or processed foods (especially crackers, chips, sweets, and other snacky type items), and less dairy. It’s lots of lean proteins, some fruit, tons of vegetables, healthy fats (olive oil, nuts, and coconut oil) and complex carbohydrates. It’s eating 6 small meals a day, always with protein at a meal, and making everything you put in your mouth counts.


It’s really not as bad as it sounds, and I feel much better when I eat like this. I am less hungry, more energetic, and I honestly don’t usually struggle with staying away from junk food. I do have a weekly ‘treat day’, for variety, but in general, I eat the same things every day. It’s just easier, but a little boring and restrictive. To be honest, it’s not that I don’t love healthy food, but more that I hate being told (even by myself) that I can’t have something. It just makes me want it more. Even though it really works.


When you eat like this you find out that it IS true that 80% of fitness results are made in the kitchen. If you’re just working out and not watching your food, you’re like a hamster on a wheel – or a Mara running on a treadmill. You’re going nowhere fast.


When I’m clean eating I generally cut down on my intake of bread. It’s just easier. Most breads are high calorie, low in fibre and nutrients, over-processed, and loaded with things I don’t want to eat (like sugar). But the new Dempster’s No Fat Added No Sugar added 100% Whole Wheat Bread is a different story. And so my sandwich fix is back. Because nothing conveys food to my mouth better than a great slice of bread.




I love this bread because of what I see on the nutritional label. The fat to calorie ration is great (better than the ideal 1 gram of fat per 300 calories), has 3 grams of fibre, no sugar, and 7 grams of protein. Pretty good stats if you ask me.


Dempster's No Salt Added No Sugar Added 100% Whole Wheat Bread Nutrition Label

Dempster’s No Salt Added No Sugar Added 100% Whole Wheat Bread Nutrition Label


Since I stopped night snacking, I’m starving when I get up. I’ve started eating breakfast within 20 minutes of waking, as my trainer suggested (get your motor running, people). Usually I have oatmeal with egg whites or turkey bacon, or a protein smoothie. But now I have another yummy option – this delicious open-faced sandwich. It’s so nutritious and good that I have to hide it from my teenagers (well, during the week. On the weekend they’re sleeping while it’s being consumed).


Doesn’t it just make you want to add healthy to your job description?


PS when I made this sandwich I stepped away for a few minutes and when I came back it was gone. My son was standing there guilty-faced. “Was that your sandwich?” He asked? “Because it was really good. Probably the best sandwich ever.” So there you go.


The Ultimate Pre-Workout Protein Sandwich

The Ultimate Pre-Workout Protein Sandwich: egg whites, turkey bacon, greens and avocado


The Protein Breakfast Sandwich


What You’ll Need:


One slice of Dempster’s No Fat Added No Sugar Added 100% Whole Wheat Bread


One slice of Maple Leaf Natural Selections Turkey Back Bacon Style (or your favourite turkey bacon


1/4 of an avocado, thinly sliced


1/3 cup tightly packed greens (kale, baby spinach, or a mix)


1/2 cup egg whites


1 tbsp light goat cheese


Salt & pepper, hot sauce or sriracha


What You’ll Do:



Heat a small non-stick frying pan and cook the turkey bacon, about 2 minutes each side until browned. Set bacon aside. Place bread in toaster and toast light brown. Spray the frying pan with non-stick spray and cook the greens until they wilt. Pour in the egg whites and cook either omelet-style (flat) or just scramble. When eggs are almost cooked, sprinkle with the goat cheese. Cook until eggs are firm and goat cheese is melted. Fold into toast size (if omelet style).


Take toast and place on your plate. Put the slice of turkey bacon on the bread. top with the egg and then the avocado slices. Use salt & pepper to taste, and if desired, give it a little slosh of hot sauce.


Dig in! Dont’ forget to tweet your sandwich creation to Dempster’s and ME.



Disclosure: This post was sponsored by Dempster’s and I was compensated to write it. The recipe and my weird eating habits are my own. 



Add a Comment

Your email address will not be published. Required fields are marked *