To try: Breakfast burrito

 Southwest Chicken & Black Bean Breakfast Burritos (8 burritos)

Ingredients

Protein

• 8 large eggs
• 2 cups liquid egg whites (about 16 oz)
• 2 lbs boneless skinless chicken thighs

Fiber & Carbs

• 2 cans black beans, drained and rinsed
• 8 large high-fiber tortillas

Vegetables

• 2 bell peppers, diced
• 1 large yellow onion, diced
• 5 oz baby spinach
• 1 bunch green onions, sliced

Fat & Flavor

• 8 oz sharp cheddar or pepper jack cheese, shredded
• 1 avocado per serving when eating (don't freeze avocado)
• Salsa for serving

Seasoning

• 2 tsp kosher salt
• 1 tsp black pepper
• 2 tsp cumin
• 2 tsp chili powder
• 1 tsp smoked paprika
• 1 tsp garlic powder

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Step 1: Cook the Chicken

1. Heat oven to 425°F.
2. Toss chicken thighs with:
   • 1 tsp salt
   • 1 tsp pepper
   • 1 tsp cumin
   • 1 tsp chili powder
   • 1 tsp smoked paprika
3. Roast for 20-25 minutes until cooked through.
4. Let cool and chop into small pieces.

You should end up with roughly 24 oz cooked chicken.

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Step 2: Cook the Vegetables

1. Spray or lightly oil a large skillet.
2. Cook onions and peppers for 8-10 minutes.
3. Add spinach and cook until wilted.
4. Stir in green onions.

Set aside.

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Step 3: Cook the Eggs

1. Whisk together:
   • 8 eggs
   • 2 cups egg whites
   • remaining seasonings
2. Scramble gently until just cooked.

Don't overcook them—they'll cook again when reheated.

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Step 4: Assemble

For each burrito:

• 1 tortilla
• ~3 oz cooked chicken
• ~1/2 cup black beans
• 1/8 of egg mixture
• 1 oz cheese
• 1/8 vegetable mixture

Roll tightly.

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Freeze

1. Wrap each burrito in parchment paper or foil.
2. Place in a freezer bag.
3. Freeze.

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Reheat

Microwave:

• 2-3 minutes from frozen

Or:

• Microwave 90 seconds
• Finish in a skillet for a crisp tortilla

Add:

• 1/4 avocado
• salsa

after reheating.

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Estimated Nutrition (per burrito)

Approximately:

• Calories: 600-700
• Protein: 42-48g
• Carbs: 40-50g
• Fat: 20-25g
• Fiber: 12-15g

What I'd Pay Attention To

After eating one at 7:00 AM, ask yourself:

• Am I hungry before 11:00?
• Am I comfortably full until noon?
• Do I feel sluggish?

If you're hungry by 10:30-11:00, my first adjustment would be increasing the black beans to 3/4 cup per burrito before increasing the meat. That will add more of the fiber that seems to work well for you in your oatmeal. If you're still hungry after that, then I'd increase the chicken to about 4 oz per burrito.