Spartan Gold breakfast. Eggs over easy with mashed potatoes.

This is the breakfast we eat almost every morning. Carbs from the potatoes, fat and protein from the eggs, micronutrient density from Spartan Gold. Built for the first training session of the day.

Built on top of the Shred 4-step protocol. If you haven't read that yet, start there.

The numbers.

  • Prep: 5 min
  • Cook: 20 min
  • Serves: 2

Ingredients.

  • 2 large organic russet or gold potatoes, peeled
  • 4 pasture-raised organic eggs
  • 2 tbsp pasture-raised grass-fed butter
  • Shred Spartan Gold, to finish
  • Sea salt, to taste

Optional side

  • A handful of organic blueberries, half a banana, or half an avocado

Instructions.

  1. Boil the potatoes. Peel and chop into 1-inch chunks. Boil in salted water 15 minutes until fork-tender. Drain.
  2. Mash. Combine the potatoes with 1 tbsp grass-fed butter and a pinch of sea salt. Mash with a fork or potato masher. Cover to keep warm.
  3. Heat the pan. Heat a stainless steel skillet over medium. Add 1 tbsp grass-fed butter. Let it melt and coat the pan.
  4. Cook the eggs. Crack the eggs into the pan. Cook 2 minutes, flip carefully, cook 2 more minutes for over easy. Yolks should be runny.
  5. Plate. Mashed potatoes on the bottom. Eggs on top.
  6. Finish with Shred. Sprinkle Spartan Gold generously over the eggs and potatoes. The butter helps it stick.

Eat immediately. The runny yolk plus the Spartan Gold is the entire point.

Why this works.

  • Pasture-raised eggs. Complete protein, choline for brain function, and a fat profile actually built for performance. Conventional cage-free eggs aren't the same thing.
  • Russet or gold potatoes. Clean carbohydrate energy with potassium, vitamin C, and resistant starch. Peeled to lower the oxalate load. Not the demonized carb everyone makes them out to be.
  • Grass-fed butter. Saturated fat, vitamin K2, butyrate. The fat is the carrier for the fat-soluble vitamins in everything else on the plate.
  • Spartan Gold. One serving delivers 100%+ daily Vitamin B12 via nutritional yeast. Add fenugreek for healthy testosterone support, turmeric for inflammation control, and ginger for digestion. The functional layer the rest of the plate doesn't carry.

Notes.

Skip the seed oils. No canola, vegetable oil, or non-stick spray. Real fat or nothing.

If you're cutting, drop one yolk and replace with a second white. If you're bulking, add a third potato and a piece of grass-fed bacon.

If you're prepping ahead, boil and mash the potatoes the night before. Reheat with a splash of warm water and an extra knob of butter. Eggs always cook fresh.

This recipe uses Spartan Gold. Bright Mediterranean blend built for fish, vegetables, grains, and eggs. Shop Spartan Gold.

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