Eggs & toast (daily default)

Type: Breakfast · Typical slot: Weekday breakfast (daily default) · Time: 8 min · Lunch-friendly: no · Batch: no

The daily default — simple, hits protein early, genuinely fine to repeat.

Ingredients (per person)

G’s portion

• 3 eggs (large, ~60g each)
• 2 slices sourdough or whole-grain bread (~40g each)
• 10g butter
• Salt, pepper

Harshitha’s portion

• 2 eggs
• 1 slice sourdough or whole-grain bread (~40g)
• 5g butter
• Salt, pepper

Method

1. Toast bread.
2. Heat butter in non-stick pan over medium. Cook eggs sunny-side up (cover with lid for 2 min for set whites, runny yolk) or scramble gently.
3. Plate, salt, pepper. Done.

Macros (per person)

Variations / training-day adaptations

• Hard training day for G: add a banana + 20g honey on the side. → +130 kcal, +30g carbs.
• Add greens: sauté 100g spinach with the eggs (negligible calorie change, fiber + iron win for Harshitha especially).
• Cheese option: 20g grated cheddar in the scramble adds ~80 kcal, 5g protein, 7g fat.