Why it works: You get protein fast with almost no mess — microwave + mug + a few ingredients = breakfast.

Ingredients (serves 1)

• 2 eggs
• 2 Tbsp milk
• Pinch salt & pepper
• Chopped veggies (bell pepper, spinach, onion) or shredded cheese (optional)

Instructions

1. In a microwave-safe mug, whisk eggs + milk + salt/pepper.
2. Stir in veggies or cheese if using.
3. Microwave on high for ~ 60–90 seconds (stop halfway to stir).
4. Let it rest ~10 seconds before eating.

Tips & notes:

• Don’t overfill the mug — eggs rise when cooking
• You can prepare mug mixtures ahead (except eggs) and just whisk + microwave in the morning
• This is a high-protein, low-effort breakfast