What if I'm vegan or vegetarian?

Each recipe page includes vegan/vegetarian swaps — typically tempeh bacon, JUST Egg, vegan cheese, or marinated tofu. Macros are noted for both versions.

Breakfast Sandwich Glow-Up: 5 Upgrades

Breakfast Sandwich Glow-Up: 5 Upgrades from CrossFit BC. Drive-through breakfast sandwiches crash your energy by 11am. Five high-protein, 5-minute upgrades: Bacon Gouda, Croissant, Bagel, Farmer's, and OG.

Written by:: Coach Sarah, CrossFit BC
Section:: Nutrition
Reading time:: 6 min
Topics:: nutrition, breakfast, high-protein, recipes, meal-prep
Published:: Sunday, April 26, 2026
Last updated:: Sunday, August 23, 2026

The Breakfast Sandwich Glow-Up: 5 Drive-Through Favourites Rebuilt for Real Energy

This article is part of the CrossFit BC journal, written by the coaching staff who run our classes in Olympic Village, Vancouver. We publish what we teach on the floor: training decisions, recovery, nutrition, and the honest tradeoffs behind them.

Common questions

How much protein should breakfast actually have?

For most active adults, aim for 30–40 g of protein within 90 minutes of waking. It blunts cravings, stabilizes energy, and protects muscle. Each sandwich in this guide is built to hit that range without protein powder.

Are these sandwiches good for weight loss?

Yes. Higher protein and fibre at breakfast consistently reduce total daily calorie intake by 200–400 calories in research, mostly by killing the mid-morning sugar hunt. Pair these with our 30-Day Lifestyle Reset for the full structure.

Can I make these the night before?

Most of them, yes. Cook the protein and assemble dry components ahead. Add greens, avocado, and toast the bun fresh in the morning so nothing goes soggy.