Breakfasts

Three breakfast options. The daily default is eggs + toast — simple, hits protein early, and is genuinely fine to repeat. Two alternates for variety on weekends or specific training-recovery contexts.

Recipes

Eggs & toast (daily default) — Daily default

Eggs + sourdough + butter. 8 min. Not lunch-friendly. G 590 kcal · H 380 kcal.

Hits morning protein. Variations noted for hard-training-day add-ons (banana + honey), greens sauté, or cheese in the scramble.

Shakshuka — Weekend

Eggs poached in spiced tomato-pepper sauce with feta. 25 min. Sauce is lunch-friendly. G 580 kcal · H 410 kcal.

Good weekend breakfast, can double for brunch. Makes a nice Sunday meal.

High-protein oats — Post-long-run / recovery lunch

Oats + milk + whey + banana + berries + almond butter. 10 min. Lunch-friendly (eat cold like overnight oats). G 680 kcal · H 440 kcal.

Specifically designed for the meal after a long run or hard ride — protein for repair, carbs for glycogen, low effort when you’re wrecked. Often used as Saturday lunch (post-long-run) rather than breakfast.

When to pick which