07/01/2026
🔢 Estimated Macros (approx.)
For the full breakfast (~625 kcal):
• Protein: ~38–42g
• Carbohydrates: ~45–50g
• Fats: ~28–32g
High protein âś”
Balanced carbs âś”
Healthy fats âś”
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Before anyone panics at the calories…
This breakfast is high in protein, balanced in carbs and fats, and keeps me full for hours.
I mix low-fat cottage cheese into my scrambled eggs not only to boost the protein, but because it makes the eggs lighter, fluffier and creamier without needing butter or cream.
More calories at breakfast doesn’t mean weight gain it often means less snacking, better energy and better training later in the day.
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🧠Why this works so well
• Protein supports muscle, recovery and fullness
• Carbs fuel training, steps and concentration
• Fats keep energy steady
• Cottage cheese hack = creamy, fluffy eggs with extra protein 💡
Skipping or under-eating breakfast often leads to:
👉 cravings
👉 energy crashes
👉 overeating later
This is what eating to fuel, not restrict actually looks like đź’Ş
