Published September 27, 2014

Protein Breakfast To Go

by Helen M. Ryan
quick meal and alarm clock

A mug, a microwave, and a container.

Want a super-quick, healthy and high protein breakfast to start your engine in the morning?

Or a quick, high-protein snack option after a workout? Or a lazy option for dinner on-the-run?

Portable, quick egg whites with a dash of excitement.
All you need is:

  • A mug (your favorite)
  • A microwave (any kind)
  • 100% egg whites (check the label - stay away from the egg blends with added ingredients you can't pronounce)
  • Reduced fat shredded cheese (optional)
  • A splash of excitement...I mean salsa (I prefer mango salsa. The semi-spicy/sweet combo is to die for)

Fill the mug with however much egg white you want (you can use a measuring spoon based on the serving size listed on the container to figure out how much protein you are getting or need).

Microwave in 1-minute increments (beware that your creation will probably grow and grow, then deflate as the pressure starts to evaporate). When your fabulous egg mixtures is done cooking, add a little salsa, and maybe even a sprinkle of shredded cheese and a dash of light sour cream.

It's quick.
It's easy.
It's healthy.

PS. You can also pre-cook veggies (or use leftovers from dinner). Chop them up finely and add to the egg mixtures.

PPS. Don't drive with the cup just sitting on your seat. I did that when I was 19. The cup fell off the seat and I bent over to pick it up while the car was moving...ended up on the sidewalk, head-first into a tree. Luckily, no one but the tree was injured. I learned I cannot drive by using the Force.