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Avocado & Egg Toast with Salsa Ingredients (serves 1–2) 1 slice (or 2) of bread (whole-grain, sourdough, multigrain, etc.) ½ […]

Ingredients (serves 1) ½ cup rolled oats 2 tbsp chia seeds 1 cup milk (dairy or plant‑based, e.g. almond, oat,

Spinach & Egg White Power Scramble Ingredients (serves 1–2) 4–6 egg whites 1 cup fresh spinach, chopped ½ small onion,

This is more of a “no-cook” or “blend-in” option. You prepare a dry mix in advance, then blend or stir

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

Why it works: Instant oats are pre‑cooked and dehydrated, so with hot water (or milk) they become creamy in just