If breakfast is the most important meal of the day, why shouldn’t it be the most delicious one, too? Give yourself a little extra time in the AM to make and enjoy this adult-size breakfast sandwich, which will keep you full until lunch. This sammy is packed with protein and a healthy balance of carbs and fat, making it an excellent choice for a post-workout meal. Can’t skip the meat? Try adding a lean turkey bacon or sausage to beef it up a bit.

Big Kid Breakfast Sandwich
Makes one sandwich

½ piece Mediterranean-style flat bread
1 large egg
1 ounce mozzarella cheese, part skim
¼ cup arugula (or basil)
2 tomato slices
1 teaspoon Extra Virgin olive oil
Sea salt, to taste
Italian-style herbs, such as rosemary or marjoram

Cook one egg according to your liking (I prefer a “folded” egg for a sandwich). If scrambling the egg, add a pinch of sea salt and herbs directly into the mixture so seasoning cooks into the egg. While the egg is cooking, cut bread into halves and toast to bring out flavors. Drizzle toasted bread with olive oil. Layer arugula and one tomato under egg; add tomato and then mozzarella on top of egg. This layering assures perfect taste combinations to make your mouth extremely happy. Dust with another pinch of sea salt and herbs.

Shopping tip: Make an effort to purchase free-range, organic eggs when possible. Not only is this better for the birds and the environment, it’s also better for you, too. Free-range eggs have shown to contain significantly lower amounts of cholesterol and saturated fat. They may be a little more expensive, but your health is worth it.

Food fact: The latest research suggests that eating whole eggs may actually result in significant improvement in a person’s blood lipids (cholesterol) profile—even for people whose cholesterol levels rise when eating cholesterol-rich foods.

Per serving: Calories 328g, Fat 19g, Sat Fat 8g, Cholesterol 214mg, Sodium 349mg, Carbs 22g, Dietary Fiber 2g, Protein 18g

Maura Manzo is a health coach and yoga instructor at RYAH Yoga and Health in Conshohocken.  To learn more about her classes and workshops, visit mauramanzo.com or ryahyoga.com. Read her full bio here.