My beef and eggs recipe is what I eat most days for lunch (or you could call it breakfast because it's my first meal of the day). Simple, tasty, nutritious.
Introduction
Calling this a recipe feels a little like overstating the facts, because it's simple, easy to do and requires just 4 ingredients.
I've added this because I've had a lot of people enquire about what exactly it is that I eat "almost every lunchtime" as mentioned a few times on my Twitter feed.
What is great with this beef and eggs recipe is that allows you to cook the ingredients just how you like them. For example, I like my scrambled eggs just cooked, my wife likes them well cooked. Either is fine.
Some folks feel that beef, by itself, is a bit bland. If that's you, why not add a little of your favourite spice mix for a bit more flavour?
It takes about 10 minutes to cook this, but it's my main meal. Regardless of what we eat in the evening, I know that I'll have got the bulk of my protein at lunch, meaning I'm not chasing protein at my second meal of the day.
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Beef and Eggs Recipe
This is lunch for one... Yes, really.
Ingredients
The ingredients for this meal are simple.
- 500g Beef Mince/Ground Beef (20% fat)
- 3 large or 4 medium Eggs
- 15-20g Butter (I just eyeball it - close is good enough) - optional
- Salt to taste
You will want to adjust the quantities to suit the amount of protein you want to get in your daily nutrition. This meal gives me approximately 120g of protein out of my target of 200g (1.2g/lb or 2.65g/kg body weight). I keep my protein a little higher than some because I've found this works best for my performance/body composition goals.
Method
Simply drop all the mince into a saucepan on a medium heat, add some salt (over time, you'll get to know how much you need for your desired taste) and let it cook, stirring occasionally to break up the lumps.
Keep the mince cooking until you've cooked off the water and the fat attains a silky consistency. Again, cook this a few times and you'll figure out how you like it.
It's very much your choice how much of a crust you like on your beef, just cook it until it looks right to you.
Once cooked, spoon the beef into a bowl and scrape all the fat from the saucepan on top or leave the fat in the saucepan to cook the scrambled eggs.
While the beef is cooking, break the eggs into a protein shaker (a jug/bowl and whisk works just as well), add a little salt and shake to whisk them together.
If you choose to use butter to cook your scrambled eggs instead of beef fat, melt the butter in the saucepan over a medium heat.
Once the butter is melted, add the eggs and stir continually as they cook.
When the eggs reach your desired consistency, spoon them into the bowl with the beef mince, add some pepper or other seasoning if you wish, and voila...lunch.
Thanks to Denis for DM’ing me to let me know that I’d noted my protein target as 1.2g/kg, when it’s actually 1.2g/lb of bodyweight. All fixed now.