How to Make a Good Morning Sunshine Breakfast

The Good Morning Sunshine Breakfast is a simple, protein-packed meal that fuels your body for the day. Combining lean ground protein, scrambled eggs with a 4:1 ratio of liquid egg whites to whole eggs, brown rice, and fresh pico de gallo or salsa, this meal is nutritious, filling, and easy to prepare in bulk.

It’s not a casserole—just a straightforward mix of ingredients that you can prepare separately, portion out, and store for quick reheating. This recipe is perfect for meal prepping and fits well into a high-protein, balanced diet.

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Why This Breakfast Works

1. Rice for Breakfast? Yes! Many cultures eat rice in the morning, and it’s a fantastic slow-burning carb to keep you energized.
2. Egg Whites with Whole Eggs? Egg whites alone can be bland and rubbery. Adding a bit of whole egg gives a better texture and taste.
3. Easy Meal Prep: Cook once, store in meal containers, and reheat in a minute.

This breakfast has a mild but flavorful kick, thanks to the fresh pico de gallo or salsa. It’s not overly spicy but gives a nice wake-up call to your taste buds.

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Recipe: Good Morning Sunshine Breakfast

Prep & Cook Time

• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Total Time: 30 minutes

Equipment Needed

• Large skillet or frying pan
• Medium saucepan (for rice)
• Mixing bowl
• Whisk
• Spatula
• Measuring cups and spoons
• Pyrex containers or meal prep containers

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Ingredients

Ingredient	US Measurement	Metric Measurement
Lean ground turkey or chicken	1 lb	450 g
Salt	½ tsp	2.5 g
Black pepper	½ tsp	2.5 g
Garlic powder	½ tsp	2.5 g
Onion powder	½ tsp	2.5 g
Liquid egg whites	1 cup	240 ml
Whole eggs	2 large	2 large
Cooked brown rice	2 cups	400 g
Olive oil or cooking spray	1 tsp	5 ml
Pico de gallo or salsa	½ cup	120 g

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Preparation Instructions

Step 1: Cook the Brown Rice

1. Rinse 1 cup of dry brown rice under cold water.
2. In a medium saucepan, bring 2 cups of water to a boil.
3. Add the rice, reduce the heat to low, cover, and let it simmer for 20 minutes until the water is absorbed.
4. Fluff with a fork and set aside.

Step 2: Cook the Lean Ground Protein

1. Heat a non-stick skillet over medium heat.
2. Add a small amount of olive oil or cooking spray.
3. Add lean ground turkey or chicken to the pan.
4. Season with salt, pepper, garlic powder, and onion powder.
5. Cook for 6-8 minutes, breaking it apart with a spatula, until no pink remains.
6. Remove from heat and set aside.

Step 3: Scramble the Eggs

1. In a mixing bowl, whisk 1 cup of liquid egg whites with 2 whole eggs.
2. Heat a non-stick skillet over medium-low heat.
3. Lightly coat the pan with cooking spray or olive oil.
4. Pour the egg mixture into the pan.
5. Stir occasionally with a spatula, cooking until the eggs are fully set but still soft (about 3-5 minutes).
6. Remove from heat.

Step 4: Assemble the Meal

1. In a large bowl or individual meal prep containers, portion out the ingredients —
   ½ cup cooked brown rice
2. ⅓ of the cooked ground turkey or chicken
3. ⅓ of the scrambled eggs
4. Top with 2 tbsp of pico de gallo or salsa per serving.

Step 5: Store & Reheat

• Storage: Keep in an airtight Pyrex container in the fridge for up to 5 days.
• Reheating: Microwave for 60-90 seconds before eating.

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Nutritional Information (Per Serving, Based on 3 Servings)

Nutrient	Amount
Calories	375
Protein	40 g
Carbohydrates	35 g
Fat	9 g
Fiber	3 g
Sugar	2 g

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Customization & Tips

Adjusting the Protein

• Substitute lean beef or plant-based crumbles for variety.
• Use tofu scramble instead of eggs for a vegan option.

Spice It Up

• Add hot sauce or jalapeños for more heat.
• Sprinkle with cumin or smoked paprika for extra depth.

Carb Variations

• Swap brown rice for quinoa, sweet potatoes, or cauliflower rice for a different texture and flavor.

Meal Prep Efficiency

• Cook in bulk and portion out for the week.
• Store in individual meal prep containers for easy grab-and-go meals.

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Final Thoughts

The Good Morning Sunshine Breakfast is an easy, delicious, and high-protein meal that sets you up for a productive day. By using simple, whole ingredients and prepping ahead, you can save time and ensure you start your morning with a balanced, satisfying meal.

Try making a batch this week and see how it transforms your mornings!