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  • Writer's pictureRobin Rhine McDonald

My Every Day Lunch

Most days I have the same thing for lunch: eggs, veggies, and some sort of meat. Ideally I'd have more diversity in my lunch. It's really good for your microbiome to change things up.

It's better to eat a healthy thing every day than to not eat a healthy thing out of overwhelm to try and be "diverse" in your healthy eating.

Here's why this meal is SUPER healthy, and obviously healthy.


  • 1 tbs of grass fed butter

  • 1/4 cup of chopped onions

  • 1 cup of chopped vegetables

  • 1-2 Teton sausages (or bacon or other meat)

  • 3 pasture raised eggs

  • Optional:

  • 2 tbs of sauerkraut

  • 1/4 tsp of everything but the bagel seasoning

  • 1/4 avocado

  • microgreens


I think we all know that vegetables provide notable health benefits. Among many other things, they provide fiber, which keeps your blood sugar in a good range, and they provide antioxidants which help combat free radical damage and inflammation.

I usually try and include a whole zucchini, bell pepper, or other veggie. I also love using broccoli, cauliflower, or brussel sprouts. I do try and chance up the veggies and choose ones that are in season.


Eggs have gotten a bad rap the last several decades due to their cholesterol content. Recent control studies have shown that dietary cholesterol isn't actually problematic for your health! [1] In fact, eggs are PACKED with tons of nutrients that are difficult to obtain through plants. Some are calling eggs comparable to a mini multivitamin! I can't emphasize enough how great these tasty spheres are for your health. I usually eat about 3 with this meal.


Most people are quite deficient in hitting their protein needs. Though eggs do provide a decent amount of protein (6g per egg), I am usually trying to hit closer to 30g of protein per meal. I include meats like Teton grass fed polish sausages [2], pasture raised bacon from Butcher Box [3], or leftover meat from dinner (which is also usually a Butcher Box option). The great thing about meat is that it is more than just protein. It also provides essential vitamins and minerals!

The actual time it takes me to cook this meal is about 12 minutes. I've got it down to a science. Here's how I do it:

  • Turn the flame on to get the pan hot and melt the grass fed butter.

  • Chop the onions and toss the in to the pan to start cooking (they usually take a bit longer than other veggies)

  • Finish chopping the other veggies and throw them into the pan.

  • While the veggies cook, chop the Teton sausage (which is already cooked) and add it to the pan. It'll warm up while you cook the eggs.

  • Crack the eggs in the center of your veggies and sausage.

  • Throw the lid on for about 4 minutes.

  • Top with sauerkraut, everything but the bagel seasoning, micro greens, and avocado if you like!

  • Enjoy!


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