A certified nutritionist has shared the exact breakfast she credits with helping her achieve a staggering 45-kilogram weight loss transformation, and it's a homemade version of a fast-food favourite.
The Daily Breakfast That Powered a 45kg Transformation
Australian fitness instructor and nutritionist Alex went viral after revealing that she ate a homemade sausage and egg muffin every single day while losing 45kg. In a video viewed over 580,000 times, she demonstrated how to make her 'game-changing' recipe, which she insists is superior to the McDonald's version. 'I'm a certified nutritionist, and this is what I ate every single day for breakfast when I was losing 45kg,' Alex stated.
Her approach proves that effective meal prep doesn't require bland food. 'Take this as your reminder that meal prep doesn't have to be boring and bland,' she told her followers.
Deconstructing the Healthier 'Macca's' Muffin
Alex's recipe uses accessible supermarket ingredients but makes key swaps for better nutrition. She opts for wholemeal English muffins, citing their higher fibre content. For the protein element, she uses plain pork mince to form patties, avoiding pre-made sausage mince. 'Sausage mince is significantly higher in calories and significantly lower in protein, so not a very good choice when looking to manage weight and energy balance,' she explained.
Each complete serving contains approximately 383 calories, 19.9g of carbohydrates, 36.4% protein, and 16.6% fat. The full ingredient list for five servings is:
- Tip Top wholemeal English Muffins
- 500g pork mince
- Bega burger cheese slices
- 5 eggs
- Mingle Meat All Rounder seasoning (or salt, pepper, garlic powder)
- BBQ sauce
Alex's clever hack for an authentic taste is using 'burger cheese' slices, which she says gives a 'Macca's-esque' flavour.
Step-by-Step Meal Prep for a Fortnight's Breakfast
Alex's method is designed for efficiency, preparing two weeks' worth of breakfasts in one session. She mixes 1kg of pork mince with seasoning, then meticulously weighs out 100g portions to ensure consistent patty sizes. To shape them, she places each ball inside a folded freezer bag and presses down to create a thin, circular patty slightly larger than the muffin to account for shrinkage during cooking.
The patties are fried in batches. For the eggs, Alex has a specific technique to avoid a large chunk of yolk: 'I crack three eggs in... pop the yolk and then just partially scramble it. I don't want that weird random chunk of yolk in the middle.'
Assembly is a production line: a swirl of BBQ sauce on each muffin half, followed by the patty, a cheese slice, the egg, and the top muffin. Each muffin is wrapped in baking paper—'essential, do not use parchment paper'—and placed in a sandwich bag for the freezer.
The key to the perfect next-day breakfast is in the reheating. Alex defrosts a muffin in the fridge overnight, then heats it, still in its baking paper, in an air fryer at 160°C for 12 minutes. 'I put it at 160C so it actually cooks on the inside as well as the outside,' she said. The result is a perfectly toasted muffin with melted cheese and hot fillings.
Public Reaction and Verdict
The recipe has been widely praised by viewers who have tried it. Many highlighted its simplicity and cost-saving benefits compared to buying breakfast out. 'I can confirm these are the bomb. I've been meal prepping these weekly for about a month,' one comment read. Another added, 'Added bonus is that this would also work out much cheaper than Maccas.'
Some viewers humourously admitted the muffins were so tasty that portion control could be a challenge. 'I ate five of them before putting them in the freezer. Not sure how I'm gonna lose weight doing this,' one person joked.
Ultimately, Alex's story and recipe underscore a central tenet of sustainable weight management: finding healthy, enjoyable foods that fit into a busy lifestyle through smart preparation.
