Breakfast Frittata

Those of you who follow Coach Milo on Instagram may have seen his various breakfast frittata’s, usually they are dripping with cheese. This is not quite a Milo special, but feel free to adjust the ingredients to suit your taste.

These breakfast frittata’s are great for those of you who need a quick morning feed. Just make this on a Sunday evening and it will last anywhere from 3-6 days (depending on how big you like you portions)

Ingredients for 4-8 servings
1 Bundle asparagus, diced
200-250g button mushrooms, sliced
1 Red bell pepper, diced
1 Yellow bell pepper, diced
Coconut oil spray
1/2 pound bacon
18 eggs, whisked
1 teaspoon garlic powder
1 teaspoon salt
1/2 teaspoon red pepper flakes
1/4 teaspoon black pepper
*From PaleOMG

Instructions

– Preheat oven to 200 degrees C. Grease a large baking dish.
– Place chopped vegetables on a baking sheet, lightly spray with coconut oil, then place bacon on top of vegetables, covering as many vegetables as possible.
– Place in oven to bake for 30-35 minutes, until bacon is slightly crispy.
– Turn oven down to 170 degrees C.
– Remove bacon from baking sheet and chop into pieces. Place bacon and vegetables in the greased dish.
– In a large bowl, whisk together eggs, garlic powder, salt, red pepper flakes and black pepper until completely combined.
– Pour the egg mixture over the vegetables and bacon and mix to combined.
– Place in oven to bake for 35-40 minutes, until the middle is cooked through and no longer jiggly.

Workout of the Day – CrossFit

Peform @ 70 – 80% effort

For time:
1km Row
10 Muscle-ups
30 Kettlebell swings 32/24kg
50 Box jumps 24/20
30 Kettlebell swings 32/24kg
10 Muscle-ups
1km Row

Workout of the Day – Weightlifting

A) Cleans: 4 x 2 @ 82.5%

B) Front squats: 4 x 2 @ 85%

C) Push Press: 3 x 3@ 80-85%

D) RDL’s: 3 x 8