Four fast breakfasts
1. Egg-white mug scramble
2 eggs + 150 g egg whites + salsa; microwave in short bursts, stirring between.
2. Cottage-cheese eggs
2 eggs + 100 g egg whites + 80 g cottage cheese; scramble in a nonstick pan.
3. Egg breakfast wrap
2 eggs + 120 g egg whites in a high-fiber wrap with salsa.
4. Microwave egg bowl
150 g egg whites + 1 egg + pre-cooked potato + reduced-fat cheese.
Protein note
Exact protein depends on egg size, egg-white brand and add-ins. The examples are designed to land around or above 25 g when the listed egg-white portions are used.