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Astrid's Egg, Onion & Cheese Breakfast Potatoes — A lean protein and carb smooth combo!

When I’m in a hurry for a full workout/training before work or catching the sun by the beach, this quick prep gives me the energy I need.

Egg, Onion & Cheese Breakfast Potatoes are smooth and light, but packed with protein, energy, and flavor.

(PRO TIP: Add avocado on the side for additional savor 😉 )

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Astrid's🏄🏻‍♀️ Egg, Onion & Cheese Breakfast Potatoes

Prep time: 5 minutes

Cook time: 15 minutes

Recipe yields: 2 portions

Ingredients

• onions

• oil/butter

• garlic

• potato

• cheese of your preference

• salt

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Instructions

1. Boil 3 cups water.

2. Cut onions into thin strips.

3. Cut potatoes into thin slices.

4. Heat oil/butter in frying pan.

5. Toss onions and wait until soft and a bit golden.

6. Toss potatoes in boiling water for 8 minutes or until preferred softness.

7. Cook egg on medium heat pan for 3 minutes to have a liquid yolk and soft white (or cook to your preference).

8. Add salt to your liking.

9. Layer potato slices at the bottom, then the cheese slice, egg and onions as shown on this video.

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VIDEO: Plating Astrid’s🏄🏻‍♀️ egg, onion & cheese breakfast potatoes

Thanks for reading. If you find my content valuable, you’re welcome to subscribe or support me on Ko-Fi and Gumroad.

Cheers! :)

~ 🏄🏻‍♀️

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I’ve always believed that the best people you meet in life are the ones who’ve eaten from more food cultures than the languages they speak.

People who follow a hunch about the perfect roadside empanada, or track down a half-remembered meal recommendation through backalley shortcuts and landmarks iconic enough to outshine language barriers or jet lag.

That’s why I’m beyond stoked to welcome Author, surfer, former rugby pro as our first AMP⚡️ guest contributor.

Well-traveled breakfast

Astrid & I have been playing inbox-tag for months now about a favorite breakfast recipe of hers. Across 15 time zones, through her extended stay in Morocco, and into her current travels back through her Southeast Asian home turf.

In that time, we’ve both been through surprises, good & bad, and all manner of reality checks in our respective, never-met-in-person lives on opposite sides of our beautiful planet.

But the handful of factors that crossed our paths in the first place kept our occasional inbox conversation alive:

• Food choices informed by our respective sports backgrounds.

• Treating healthy food as powerful fuel and the world’s best medicine.

• Traveling far or just down the road, always seeking out food culture that speaks for its place of origin & owns the ground it stands on.

And the underlying connection in that DM thread: The very distinct ways Astrid and I make a savory breakfast from the same four ingredients.

Eggs, potatoes, cheese and onion. Those four humble foods brought each of us back to our DM thread countless times across two oceans, three continents, and at least two seasons.

Meet Astrid

If you don’t know Astrid yet, you’re about to meet a special soul. Author, surfer, former pro rugby player, relentless traveler, and most importantly, a food lover.

She’s the kind of world traveler who’ll find a hostel closest to her next surf spot or her first meal in-country.

The kind who’ll live out of a backpack for a chance to taste the world, for the hope of winning a match, or for the surf at a new beach out past what her eyes have seen before.

Make time for a few paragraphs of Astrid's vibe, and your day will feel nicer for it.

I know better than to speak for anyone else, but my impression is that Astrid's "Why" is about living a life bigger than those little fears that hold most people back.

You can find Astrid in her own words here:

The Art of Love and Living

Unconventional guide for healing and personal development from real experiences as a professional Life coach, athlete, artist, small business owner and world traveler.

By Astrid Sadaya

Paradise on a plate

We’re all human. Hungry, chaotic, loving, sweating, occasionally hungover humans. And we all need to eat.

Astrid gets that. She’s built to stretch a five-ingredient grocery budget into a life memory savored over warm sand with palm shadows and ocean views.

Paradise on a plate. Joy where you choose to find it. And she's bringing that energy here.

What's next?

The backbone of the AMP⚡️ playbook is time-efficient, cost-effective batch-meal mods that might feel familiar to anyone with North American roots similar to mine.

But Astrid?

Astrid’s bringing something else to the table. Flavors from North Africa; from all corners of Asia. She cooks like she lives — fast, fierce, and far from boring.

You’ll want to stick around for a glimpse of Astrid's cooking style. It’s not something sourced from Pinterest but wisdom earned in her travels by eating with locals, cooking over faraway beaches, savoring fresh fruits from open-air markets, and chasing flavor across four continents just to feel alive.

EXPLORE THAILAND

BOOK YOUR FLIGHTS

Maybe she'll come back to honor us with her next travel-inspired recipe, surfing pictures, or pro rugby stories from places most of us only daydream about.

Think: Thai street noodles you can meal-prep on a budget. North African breakfast bowls for post-surf mornings. And the occasional deep dive into what food security really means when you’re 3,000 miles from the place you packed your bags.

Imagine the possibilities for a globe-trotting foodie with the world at her feet.

Expect authenticity. Expect equality. Expect a chance of colorful language.

Welcome to the AMP⚡️ table, Astrid! It just got a hell of a lot more interesting.

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How to build a salad with Main Character energy

If I had to start over, salad season would hit my meal plan twice a week year-round.

But let’s get one thing straight: Salad season isn’t about eating light, or settling for limp iceberg lettuce drenched in slimy ranch dressing.

Salad season is about filling up, fueling up, and feeling good.

This week’s Spinach Salad with AMP⚡️ Balsamic Vinaigrette keeps entrée salads in season year-round.

Here’s the quiet part out loud: Salads got hijacked. Somewhere between undernourished diet culture and ring-light food influencers selling sadness in a mason jar, we lost the plot on the glory of greens.

Salad done right isn’t a compromise, it’s a power move. Salads give you cold fuel when it’s hot. A hearty entrée salad in your biggest bowl leaves you full, yet energized.

No post-dinner crash. No kale martyrdom. No mason-jar malnourishment. Just crave-worthy, cold food that eats like a damn meal.

Spinach Salad & AMP⚡️ Balsamic Vinaigrette

Prep time: 15-30 minutes (depending on how many add-ons you choose)

Cook time: ZERO!

Recipe yields: 2 entrée servings

For the two-portion salad shown here, we load up a 3-quart stainless steel mixing bowl. (Slightly oversized for extra room to mix the greens & add-on ingredients with our scratch-mixed, homemade AMP⚡️ Balsamic Vinaigrette.

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Ingredients

• 1/3 to 1/2 pound raw baby spinach

• 1/2 an apple, stem & seeds removed

• 1 cup carrot sticks

• 1/2 cup grape tomatoes

• 1/4 cup pecan halves

Optional

• 1 cup roasted chicken breast, chopped

• 1/2 cup sliced mushroom

• 1/4 cup pepperoncini

Try it with one of our favorites:

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Instructions

1. Add salad greens to the mixing bowl. I prefer to layer the spinach first, and I prefer lightly chopped baby spinach.

2. Slice & add an optional ingredient like the mushrooms shown here, and half an apple (we refrigerate the other half in a ziplock for next time).

3. Add halved or quartered grape tomatoes and chopped carrots.

4. Add baked chicken breast, chopped to bite size pieces. (Omit chicken for VEG(an). Hard-gainers and Mass-builders can double down on lean protein by adding boiled eggs.)

5. Add an optional ingredient like pepperoncini rings and pecan halves (or chop down to quarters if you prefer).

6. Add your choice of dressing & mix evenly through salad ingredients. (Batch shown uses AMP⚡️ Orange-Balsamic Vinaigrette).

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Meal prep is more than a trendy excuse to wear yoga pants on camera in your kitchen. For regular people eating real food every day, or trying to, meal prep is a modern survival strategy. And it says a hell of a lot about the world we’ve built for ourselves.

Early man saw the potential of our then-unspoiled planet, and decided to invent microplastics, lip injections and credit scores.🤣

The term “meal prep” sounds vaguely post-industrial itself. But behind the rows of matching Tupperware and macro-counting influencers, there's something real, raw, and revealing about how we live these days.

Here’s what meal prep means to me, minus all the food influencer mouthful happy-dance moneyshot Reels.👇🏻

Ownership

1️⃣ People are reclaiming control of how they eat.

Meal prep done right is much more than just portion control. It’s about knowing what’s in your food and not leaving your diet up to whatever’s fastest, cheapest or most convenient in the moment.

In a world of unpronounceable mystery ingredients, bloated delivery fees and foodlike concoctions designed to make you overfed but undernourished, meal prep is about reclaiming power over what you put in your body.

Meal prep is your shot at time-efficiency, cost-efficiency and fuel-efficiency. With even minimal planning for menu rotation and groceries, meal prep is your golden ticket for the easiest path to Fit/Healthy/Delicious Living.

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Your life is your life

2️⃣ Modern society is a time-thief.

Between work, family, the absolute tyranny of the grind, the hustles, and the swiping, people just don't have the time (or patience) to cook every night like some 1960s housewife.

Nobody I know has time to cook a fresh dinner from scratch every night. Not the chefs, not the bartenders, not the athletes, parents or gym regulars. What that leaves is impulse buys, last-minute choices and a lot of less healthy options.

Meal prep is the life-hack to help you steal your time back and still eat your Plan A. It's a way around all of life's BS to at least have your meal plan on your terms.

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Cost control

3️⃣ Meal prep saves you real money.

Not avocado toast money. Not “skip your latte” money. Legit, pay-your-bills money.

Delivery fees, inflation, and restaurants asking $20+ for a sandwich or the butt end of an iceberg lettuce, it all puts meal prep ahead on cost-effectiveness.

Meal prep puts you in charge of your food budget and meal plan without sacrificing quality.

Grocery store chicken, vegetables and grains will beat DoorDash on your bank statement every single time. Meal after meal, day after day, month after month.

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Better choices

4️⃣ Eating on-plan, not on impulse.

With any effective meal plan, you’re not standing at the fridge at 8:30 p.m. wondering if mustard and string cheese counts as dinner. You already handled it. Like a grown-up.

Meal prep makes eating deliberate, part of a planned, sustainable lifestyle.

It changes the question from "what's still open?" to “this is what I’m eating this week”.

Takeout and frozen dinners are still there if that's really your jam. Meal prep just offers the option of homemade, whole-food ingredients on your own terms.

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Cook once, eat for days

5️⃣ Cook 3-4 things, eat for the week.

Make a big weekend pot of something. Roast a tray of something else. Execute your meal plan on your day off. One less thing to worry about on work nights.

Meal prep means you can eat homemade, healthy meals most of the week by cooking once or twice. Time-efficient, cost-efficient and just smart.

Better left-over

6️⃣ Some foods are just better the next day.

Controversial opinion: Umami can be a verb.

Chili, curry, lasagna, stew, tomato pasta — Some food’s just better the next day.

Slow cooker meals, sheet pan broils, stock pot big batches, these are the Meal Prep All Stars. They'll add time to your work nights, and they'll take your arteries back from fast food and preservatives.

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Why you? Why NOT you?

At first glance, a handful of ring-light legends all do their sloppy best to persuade you that meal prep starts and ends on their channel. That your place in all of this is watching their smug, heavy-filtered face chewing on camera. That the only role for you is coming back to watch the next day's food influencer mouthful happy-dance moneyshot Reels.

But one core truth is: Real cooking puts the food first and lives in the quiet satisfaction of feeding yourself like you give a damn.

Another core truth is, what keeps meal prep trending is pure economics. What keeps meal prep trending is how much money and time it saves regular people every week.

It’s more cost-effective, it’s more time-efficient, and making your own food is an act of self-care that pays off every meal, every day, for life.

You. Are. Worth it.

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The bottom line

Forget 27-step recipes, impulse eating and overpriced food delivery. Meal prep belongs to working folks, single moms, gym rats, grad students, and busy people making it happen with better meals than some dollar-menu grease bomb.

For me, the goals of my meal prep are simple:

• Time efficient + fuel efficient.

• Cook once, eat for days. Cook 3-4 things, eat for the week.

• Rotate meals to cravings within my meal plan, to avoid burnout on eating or cooking.

Around here, we keep it simple: Real food. Real filling. Real recipes.

(No spamming your feed with selfies of me chewing. 🤣 )

When the world feels loud, messy, and rushed, making a damn good meal for yourself (even batch-prepped in advance) is a small, defiant act of dignity.

Around here, you’re the meal prep legend in the only way that matters. You’re the star of your meal plan and the food is your sidekick.

Happy cooking! 🥗🍝🍱

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Rotini & AMP⚡️ Baked Tomato Sauce covers all the bases!

Add roasted chicken, seared tofu, or roasted veggies to bulk up your batch. From omnivore to vegan, this flexible oven-roasted tomato sauce pasta fits nearly any meal plan. Carb-load for sustained energy or load up with protein to build lean mass. Lycopene-rich tomatoes are packed with anti-inflammatory antioxidants to entice your palate and fuel your recovery.

Rotini AMP⚡️ Baked Tomato Sauce is flavorful and super flexible.

PRO TIP: Double your sauce batch to feed your crew, or freeze half to save a step next time — Future-You says, Thanks in advance 😉

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AMP⚡️ Baked Tomato Rotini

Prep time: 5 minutes

Cook time: 20 minutes for pasta

*(45 minutes for baked tomato sauce from scratch)

Recipe yields: 4-6 meal-prep portions

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For the 4-meal batch shown below, we're choosing two of our go-to cooking techniques and our favorite homemade savory seasoning:

• AMP⚡️ Baked Tomato Sauce

• AMP⚡️ Olive Oil Pasta

• AMP⚡️ Italian Herb Mix

Ingredients

• 1 cup per meal-prep portion of AMP⚡️ Baked Tomato Sauce

• 2-3 oz dry whole wheat rotini per meal-prep portion of AMP⚡️ Olive Oil Pasta

• (seasoning) AMP⚡️ Italian Herb Mix to taste

Optional:

• Protein of your choice in quantity aligned to your meal plan

• (topping) fresh basil to taste

• (topping) red pepper flakes to taste

• (topping) fresh mozzarella, pecorino, and/or parmesan to taste

Try it with one of our favorites:

Instructions

1. Warm your previously prepared pasta sauce.
   (or make a fresh batch of AMP⚡️ Baked Tomato Sauce)

2. Boil the rotini until it's al dente.
   (our go-to is AMP⚡️ Olive Oil Pasta)

3. Mix the rotini reduction (plus optional protein and/or vegetables) into your pasta sauce.

4. Stir until evenly incorporated.

5. Season to taste, either as a uniform batch or as plated/boxed portions for flavor variety.

6. Portion to plates for a fresh meal or to meal-prep storage boxes.

7. Add optional toppings and adjust seasoning to taste.

8. Cool before serving or storing.

(Rotini & AMP⚡️ Baked Tomato Sauce is refrigerator-stable up to 4 days; freezer-stable up to 2 months.)

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AMP⚡️ Italian Herb Mix is your shelf-stable savory flavor All-Star!

Enhance vegetables, carbs, or proteins with this versatile, flavorful herb mix that complements nearly any meal plan.

AMP⚡️ Italian Herb Mix is shelf-stable, packed with flavor, and super flexible. Keep it mild or add the kick of red pepper flakes. By the time you plate dinner and pack meal-prep boxes, this zero-sodium seasoning can be cooked in, added as a topping, or both, elevating nearly any savory food in your meal plan.

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AMP⚡️ Italian Herb Mix

Prep time: 10 minutes

Scale your batch of AMP⚡️ Italian Herb Mix to your needs. In the resealable container of your choice, it’s shelf-stable. You can adjust the entire batch or modify individual portions to taste.

Examples: Follow AMP⚡️ Italian Herb Mix with garlic powder, onion powder, or red chili flakes for storage, or add fresh herbs during cooking or plating.

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Ingredients

• 2 parts dried oregano

• 1 part dried basil

• 1 part dried thyme

• 1 part dried rosemary

Optional:

• 1 part red pepper flakes

• 1 part minced onion or onion powder

• 1 part minced garlic or garlic powder

Try it with one of our favorites:

Instructions

1. Mix all dry ingredients in a bowl or directly in your resealable storage container.

2. Store in an airtight jar or spice container in a cool, dry place.

3. Shake the herb mix before each use.

4. Adjust to taste — your whole batch or a portion at a time during cooking and/or plating.

(AMP⚡️ Italian Herb Mix is adjustable, shelf-stable, and pairs well with pasta, salads, sauces, roasted vegetables, and many more prep meals.)

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SMART STORAGE FOR SEASONINGS

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AMP⚡️ Olive Oil Reduction & Pasta — carb foundation for all occasions!

Whether vegan, vegetarian, or protein-packed — this flexible pasta prep fits nearly any meal plan. Whole grain pasta is loaded with fiber and heart-healthy nutrients.

AMP⚡️ Olive Oil Reduction & Pasta is hearty, packed with energy, and super flexible — It can be prepped vegan, or vegetarian with dairy. By the time you plate dinner and pack meal-prep boxes, this pasta technique can be as plant-based, protein-heavy, or as carb-loaded as your meal plan requires.

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AMP⚡️ Olive Oil Reduction & Pasta

Prep time: 10 minutes

Cook time: 20 minutes

Recipe yields: 4-6 servings

For the 8-ounce batch of dry pasta shown here, start with a 2-quart sauce pan and a 4-6 quart mixing bowl — slightly oversized for extra room to mix in vegetables, sauce, and/or protein after cooking AMP⚡️ Olive Oil Reduction & Pasta.

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Ingredients

• 1/4 cup Extra virgin olive oil to emulsify with the pasta water reduction

• 1 tbsp kosher salt

• 8 oz dry whole wheat pasta (batch shown here uses rotini)

• 48 oz fresh, clean water (6:1 pasta ratio for scale)

Try it with one of our favorites:

Instructions

1. Add water to the pan and position it over medium-high heat

2. Add kosher salt

3. Add olive oil

4. Bring water to a low boil and add pasta

5. As water returns to a boil, reduce heat to medium and adjust as needed to maintain a low boil for 15-20 minutes (elevation and climate can affect the rate of evaporation)

6. In the final 3-5 minutes of cooking time (when water absorbs and evaporates below the level of the pasta), reduce heat to medium-low to reduce sticking and gently mix pasta top to bottom to coat with the emulsifying olive oil and pasta water

7. Remove from the heat when your olive oil reduction reaches a slightly creamy texture — not watery, but not dry enough to stick to the pan

(AMP⚡️ Olive Oil Reduction & Pasta is a carb foundation for pasta salads, sauces, primavera, and many more prep meals. Bear in mind: The vegetables, pasta sauce, and/or protein you add next will shape the flavor of your pasta-based meal.)

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Rotini & AMP⚡️ Baked Tomato Sauce

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AMP⚡️ Baked Tomato Sauce is your new MVP!

Whether vegan, vegetarian, or protein-packed — this flexible roasted tomato sauce fits nearly any meal plan. Lycopene-rich tomatoes are loaded with anti-inflammatory antioxidants to entice your palate and fuel your recovery.

AMP⚡️ Baked Tomato Sauce is flavorful and super flexible — It can be vegan, or vegetarian with dairy. By the time you plate dinner and pack meal-prep boxes, this scratch-roasted tomato sauce can be as plant-based, protein-heavy, or as carb-loaded as your meal plan requires.

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AMP⚡️ Baked Tomato Sauce

Prep time: 10 minutes

Cook time: 45 minutes

Recipe yields: 4-6 servings

Start with a flat, oven-safe baking dish — slightly oversized for extra room to mix in vegetables, pasta, and/or protein after cooking AMP⚡️ Baked Tomato Sauce.

For the 4-cup batch shown, we're using a 13x9x2-inch glass baking dish.

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Ingredients

• Extra virgin olive oil to coat the bottom & sides of your baking dish

• 28-30 oz canned tomato purée (or 2 lbs fresh tomatoes chopped)

• 1 tsp garlic powder (or 4 cloves minced fresh garlic)

• 3 tsp onion powder (or 1 small-medium diced yellow onion)

• 1 tsp kosher salt

• 1 tsp red pepper flakes (optional, or more to taste if you like the heat)

• 2 tsp AMP⚡️ Italian Herb Mix

Instructions

1. Preheat oven to 425°F (218°C)

2. Coat the inside of your oven-safe baking dish with olive oil or melted butter

3. Add tomato purée or chopped tomatoes to the baking dish in an even layer

4. Sprinkle evenly across the tomato layer, garlic powder, onion powder, kosher salt, and red pepper flakes — We like to leave this layer of seasonings on top of the tomatoes for the first 20 minutes of roasting to unlock the flavors

5. Bake uncovered for the first 20 minutes — Remove from the oven, and mix the roasted seasonings into the tomatoes

6. Return the baking dish to the oven and resume roasting for another 20 minutes

7. Stir again to incorporate the olive oil and leave the AMP⚡️ Baked Tomato Sauce to cool while you cook your favorite vegetables, pasta, and/or protein to pair with the sauce

8. Adjust seasoning to taste

(If your AMP⚡️ Baked Tomato Sauce is tart at this stage, stir in a pinch of kosher salt. Bear in mind: The vegetables, pasta, and/or protein you'll add next will diffuse the acidity of the tomatoes as those flavors cascade into a delicious balance.)

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