Breakfast hash is one of our favorite meals because of its versatility and the variety it lends your diet.

Toss in a few veggies here and there – and make sure you have at least 3 different colors – and in a matter of minutes you have a delicious and nutritious meal.

The energy from carbohydrates tends to be used up faster in longer term sessions of aerobic activity and often times you end up hitting a wall or feeling fatigued once that energy runs out. Even with a fat adapted diet you can still add some carbohydrates to your diet, usually before or after a big competition or training session in order to give the body some muscle energy for performance purposes.

The following is a meal that is geared toward those following a higher fat diet for endurance, weight loss or weight gain. You can easily tweak the ingredients to make it more or less hearty, while still maintaining a common high fat meal ratio of 60% fat, 20% protein and 20% carbohydrates.

INGREDIENTS
Ingredients for 1 breakfast hash:

EACH ingredient below can be easily increased or decreased in this recipe while not compromising overall flavor.

• 1 tablespoon olive oil
  125g raw butternut squash, chunks
  6oz medium zucchini, chunks
  149g (red) bell pepper, diced
  1 smoked chicken sausage, chopped
  TIP: I recommend avoiding spicy flavors that may cause heartburn
  2 whole eggs
  1 small avocado (~146g)
  sea salt & pepper to taste
  Garnish
  cilantro
  green onion

STEPS

Set a skillet on medium heat and add oil and butternut squash. Cook the squash for about 8 minutes or until the outside of the squash is brown and the chunks can easily be pierced with a fork.

Add zucchini and cook for an additional 2 to 3 minutes. Then toss in bell pepper and chopped chicken sausage. Cook everything together for about 5 minutes.

Make two holes in the skillet and crack 2 eggs into the holes. Cook until the clear part of the egg turns white, about 2 to 3 minutes.
Either plate the food or eat it directly out of the skillet (like a boss). Enjoy the meal with fresh avocado to boost the fat content and make the meal creamy so it’s easier to eat.  Season to taste with sea salt & pepper and garnish with cilantro and green onion.

 Approximate macros for 1 serving: