‍Protein Per Serving: Choose Your Level → 28g | 30g | 36–40g

Ingredients (Base Recipe)

• 2 whole eggs
• Liquid egg whites (see protein options below)
• 1 cup fresh spinach
• ½ cup mushrooms, sliced
• Salt + pepper
• Olive oil spray
• Optional: 1 oz feta cheese

Choose Your Protein Level

• Balanced (28g Protein): 2 whole eggs (12g) + ½ cup egg whites (12g) + 1 oz feta (4g)
• Muscle Support (30g Protein): 2 whole eggs (12g) + ¾ cup egg whites (~18g)
• High-Protein Boost (36–40g Protein): 2 whole eggs (12g) + 1 cup egg whites (24g) + Optional feta (+4g) → Total: 36g without feta | 40g with feta

Instructions

1. Heat a pan over medium and lightly coat with olive oil spray.
2. Sauté spinach and mushrooms for 2–3 minutes until softened.
3. Whisk eggs and egg whites together.
4. Pour into the pan and cook slowly, stirring gently.
5. Add feta at the end if using. Serve warm.

Why This Works

• Whole eggs provide choline and micronutrients.
• Egg whites increase protein without significantly increasing calories or fat.
• Helps preserve lean muscle during weight loss or GLP-1 therapy.
• Easy to digest and ideal for lower appetite mornings.

Smart Swaps

• Add 2 oz smoked salmon for +12g protein
• Add ½ cup cottage cheese on the side for +12g protein
• Serve over arugula instead of toast for lower carbs

Busy Morning Shortcut

• Make a double batch and portion into containers for 2–3 days. Reheat gently in the microwave for 60–90 seconds.