He that but looketh on a plate of ham and eggs to lust after it hath already committed breakfast with it in his heart

~ C.S. Lewis

Another positive aspect to the TTP angle on diet is the fact that meal preparation is oh so easy.  Of course, you can get very creative and involved (and Meesus TTP does quite often, as she’s a real “foodie”), but I prefer not to spend much time in the kitchen.  That doesn’t mean I don’t appreciate the fruits born of extensive “kitchen labors”, though!

The beauty of this particular recipe is that — as in pizza — only your imagination can stand in the way of what one does to manipulate the base recipe.  And what follows, is, in fact,  our “basic” TTP recipe, as told in pictures:

Oil-up the egg ramekins with olive oil
Oil-up the egg ramekins with olive oil...

...then add prosciutto ham...
...then add prosciutto ham...

...then spinach...
...then spinach...

...diced tomato...
...diced tomato...

...provalone cheese...
...provalone cheese...

...a couple of eggs each, salt and peppered...
...a couple of eggs each, salt and peppered...

...and after ~12 minutes at 375, the final product.
...and after ~12 minutes at 375, the final product.

I had two of these, along with some leftover ribs, avocado and a small bowl of pineapple and strawberries, abut 3PM.  This was my first meal, of what, more than likely will turn out to be, a two-meal day.

In Health,


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Keith Norris is a former standout athlete, a military vet, and an elite strength and conditioning expert with over 35 years of in-the-trenches experience. As a serial entrepreneur in the health and wellness space, he is an owner, co-founder and Chief Development Officer of the largest Paleo conference in the world, Paleo f(x) . As well, Keith is a partner in one of the most innovative lines of boutique training studios in the nation, Efficient Exercise. He’s also a partner in ARXFit training equipment, and a founding member of ID Life. In his spare time, he authors one of the top fitness blogs in the health and wellness sphere, Theory To Practice.


  1. Man oh man, Keith. Those look awesome! I kept trying to get up the energy to try an egg bake from various recipes, but this looks soooo easy that I’m going to have to try it. I love eggs over easy, the yolkier the better, so this is one bake that I’ve found that isn’t scrambled.

    I need to get some ramakins, though.

    Thanks for the great recipes!


  2. Hey Keith,

    That looks awesome to me. I will try this recipe soon. I really like these types of posts in addition to the exercise ones that you usually do. Great stuff.

    This brings up a few questions related to food and exercise that I wanted to get your opinion on:
    1) How is your cholesterol levels? I eat very similar to you and have a bit elevated cholesterol. I am not sure it matters, but am curious how yours is.
    2) I stumbled across a website that Devany had commented on and there was a big difference between what we do exercise wise and he suggested. The suggestion was to do exercise in slow motion rather than the faster motion that Devany, you, and I typically do. Since I am always mixing things up, workout wise and other, I thought it might be interesting to try this out, but was curious as to your thoughts as your results speak for themselves.
    3) Recovery time is another question I had. The site Devany linked to was really big on recovery and not working out too much. I tend to do something almost every day except when something gets in the way, but I wonder whether it is better to take a day off and hit it even harder the next day rather than every day at slightly less intensity. Any thoughts?

    Great work as always. Looking forward to your thoughts.


  3. TrailGrrl — I love soft-boiled eggs, with a semi-runny yoke. It takes a few attempts to get the timing down right, though.

    Jeff– I haven’t had a full blood-work done in quite a while (pre-TTP lifestyle days). This is something I plan to have done this year, and I’ll post my results — of course, I’ll have to work within established %$&*# insurance rules, but that’s another story. Currently, my belief is that an elevated cholesterol, in and of itself, is not the boogy-man that the doctors/drug companies would have us believe (disclaimer is in order here — I work for a pharmaceutical company). I’m certainly not saying that this coalition of doctors/big pharma/science is inherently evil, but there is a certain amount of profit motive at work here that can obviously skew the science involved. I believe that an elevated (whatever that means) cholesterol in the presence of an inflammatory response (diet driven, overtraining, disease, etc.) is what causes problems. The idea is to eliminate the inflammatory response, thereby rendering cholesterol benign. Just my 2 cents.

    As of now, I’m not a big fan of SST, unless it is your only alternative. Something, in my opinion, is usually better than nothing. I just don’t think that SST (for a healthy person) an efficient way to train. The bottom line, for me, is (1)what is the power-generating ability of this particular workout, and/or (2)am I doing something that, while in and of itself is not a power-generating workout, will it, in the future, help me to achieve a higher power output? Again, my 2 cents here, but in my opinion, the greater the short-duration power output per lb. of bodyweight, the more proficient the athlete. And for non-athletes (or the general population), I would say that you could substitute “healthy” for “proficient”.

    I use two thumbrules vis-a-vis workout frequency: (1)overall intensity and overall frequency are inversely correlated, and (2)recovery abilities vary, both genetically and with age. Learn to listen to your body. This is the great juggle of goals, desires and abilities that all of us with a fitness mindset must figure out for ourselves. My two thumbrules will keep you clear of the ditches, as we say here in the South — beyond that, though, is the realm of the personal.

    Hope this helps. Feel free to ask away, as this will give me ideas for future posts.

  4. Absolutely great response. I appreciate it.

    As for now I will err on the side of power as I have little risk in generating it. I have been listening to my body, and I think the level of intensity and recovery times are reasonable.

    Thanks again. This is really an excellent and useful blog.



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