If you can learn to cook using just one pan, you can bang out delicious, healthful meals that are way more satisfying than anything served up by a burger or chicken chain. Grab a pan, and try this high-protein breakfast that will leave you full for hours after your last bite.

Eggs and Spinach Over Hot Italian Sausage

What You’ll Need:
1 Tbsp olive oil
2 patties hot Italian sausage
2 garlic cloves, minced
½  cup baby spinach
1 tomato, chopped
2 large eggs

How to Make It:
In a large nonstick skillet, heat the oil on medium. Add the sausage patties and brown, 3 to 4 minutes. Flip them and push them to the edges of the pan. Now add the garlic and cook until fragrant, 30 seconds or so. Stir in the spinach and tomato and add salt and pepper to taste. Cook until the spinach wilts, about 2 minutes. Remove the sausage to a plate and crack in the eggs. Cook till the whites set, 2 to 3 minutes. Top the sausage with the spinach and egg mixture. Feeds 1

Nutrition per serving: 53g protein, 20g carbs (7g fibre), 55g fat