DAY90 ← All recipes

EAT CLEAN · INGREDIENT

EGGS: THE ORIGINAL PROTEIN

Eggs are the cheapest complete protein you can buy and the most forgiving thing in your kitchen — they work at 7am half-asleep and at 9pm half-motivated. These recipes take them past plain scrambled without adding skill requirements.

~6g PROTEIN / EGG~75 KCAL / EGG 30 RECIPES BELOW

Nutrition values are estimates per serving.

Scrambled Egg Wrap — high-protein recipe with 27g protein

Scrambled Egg Wrap

A hot breakfast you can hold in one hand.

27g protein · 420 kcal · 8 min

Turkey Egg Breakfast Sandwich — high-protein recipe with 32g protein

Turkey Egg Breakfast Sandwich

The drive-through sandwich, but it works for you.

32g protein · 430 kcal · 9 min

Microwave Egg Cup — high-protein recipe with 22g protein

Microwave Egg Cup

Two minutes, one mug, zero pans to wash.

22g protein · 250 kcal · 3 min

Protein Egg Salad Sandwich — high-protein recipe with 26g protein

Protein Egg Salad Sandwich

Deli-style egg salad with double the protein, half the mayo.

26g protein · 420 kcal · 14 min

Beef Rice Bowl, Fried Egg — high-protein recipe with 50g protein

Beef Rice Bowl, Fried Egg

The bowl that makes you forget takeout exists.

50g protein · 680 kcal · 20 min

Better Chicken Fried Rice — high-protein recipe with 44g protein

Better Chicken Fried Rice

Day-old rice plus a hot pan beats delivery.

44g protein · 580 kcal · 15 min

The Big Turkey Omelet — high-protein recipe with 48g protein

The Big Turkey Omelet

Four eggs, folded around turkey and cheese. Gym food.

48g protein · 520 kcal · 12 min

The Giant Veggie Omelet — high-protein recipe with 30g protein

The Giant Veggie Omelet

Covers the whole pan and most of your hunger.

30g protein · 350 kcal · 12 min

Light Veggie Egg Fried Rice — high-protein recipe with 24g protein

Light Veggie Egg Fried Rice

Half rice, double vegetables — same takeout taste.

24g protein · 410 kcal · 14 min

Banana Protein Pancakes — high-protein recipe with 27g protein

Banana Protein Pancakes

Three-ingredient pancakes that hold 25 grams of protein.

27g protein · 330 kcal · 12 min

Meatballs in Tomato Sauce — high-protein recipe with 45g protein

Meatballs in Tomato Sauce

Twenty meatballs now, four dinners later.

45g protein · 490 kcal · 40 min

12 Breakfast Egg Muffins — high-protein recipe with 18g protein

12 Breakfast Egg Muffins

Bake once, grab a protein breakfast for six days.

18g protein · 210 kcal · 30 min

The Full Clean Brunch — high-protein recipe with 38g protein

The Full Clean Brunch

Weekend brunch plate — eggs, crispy potatoes, the works.

38g protein · 560 kcal · 30 min

Protein French Toast — high-protein recipe with 26g protein

Protein French Toast

Weekend French toast with weekday numbers.

26g protein · 390 kcal · 10 min

5-Minute Breakfast Burrito — high-protein recipe with 30g protein

5-Minute Breakfast Burrito

Eggs, beans and cheese rolled into a one-hand breakfast.

30g protein · 480 kcal · 8 min

Blueberry Mug Muffin — high-protein recipe with 16g protein

Blueberry Mug Muffin

A warm blueberry muffin in two minutes, no oven.

16g protein · 300 kcal · 4 min

Eggs and Spinach on Toast — high-protein recipe with 24g protein

Eggs and Spinach on Toast

Looks fancy, takes eight minutes, one pan.

24g protein · 340 kcal · 8 min

Cottage Cheese Scramble — high-protein recipe with 33g protein

Cottage Cheese Scramble

The creamiest scrambled eggs you've made, secretly high-protein.

33g protein · 330 kcal · 7 min

Weeknight Shakshuka — high-protein recipe with 26g protein

Weeknight Shakshuka

Eggs poached in spicy tomato — bread mandatory.

26g protein · 420 kcal · 20 min

Shrimp Fried Rice — high-protein recipe with 38g protein

Shrimp Fried Rice

Better than delivery, on the table before the app opens.

38g protein · 520 kcal · 14 min

Steak, Eggs and Potatoes — high-protein recipe with 55g protein

Steak, Eggs and Potatoes

The oldest gym meal there is, done in 25.

55g protein · 680 kcal · 25 min

Eggs and Beans on Toast — high-protein recipe with 34g protein

Eggs and Beans on Toast

The five-minute plate lifters have eaten for decades.

34g protein · 520 kcal · 10 min

Cauliflower Rice Chicken Bowl — high-protein recipe with 45g protein

Cauliflower Rice Chicken Bowl

A full bowl where the rice costs almost nothing.

45g protein · 390 kcal · 16 min

Big Veggie Frittata — high-protein recipe with 28g protein

Big Veggie Frittata

Six eggs, a pile of veg, four giant slices.

28g protein · 330 kcal · 22 min

Protein Brownie Mug — high-protein recipe with 22g protein

Protein Brownie Mug

A gooey brownie in 90 seconds that fits your day.

22g protein · 280 kcal · 3 min

Banana Bread in a Mug — high-protein recipe with 14g protein

Banana Bread in a Mug

Banana bread without baking a whole loaf you'd finish anyway.

14g protein · 300 kcal · 4 min

Baked Oats Breakfast Squares — high-protein recipe with 19g protein

Baked Oats Breakfast Squares

Bake once, breakfast is a square you grab while leaving.

19g protein · 320 kcal · 35 min

Turkey Meatloaf Slices — high-protein recipe with 40g protein

Turkey Meatloaf Slices

Bake it once, slice protein for four days.

40g protein · 360 kcal · 45 min

Crispy Chicken Burgers — high-protein recipe with 46g protein

Crispy Chicken Burgers

Crunchy chicken burgers that beat the drive-through at its own game.

46g protein · 580 kcal · 25 min

Oven Popcorn Chicken — high-protein recipe with 44g protein

Oven Popcorn Chicken

A sharing bowl of crispy chicken bites, oven only.

44g protein · 460 kcal · 30 min

QUESTIONS THAT COME UP

How many eggs a day is fine?

For most healthy people, current evidence is relaxed about daily eggs. If your doctor has told you otherwise, listen to them, not a recipe page.

Whole eggs or egg whites?

Whole eggs for taste and satiety, whites when you want volume on a tight calorie day. Several recipes here mix both: whole eggs for flavor, whites for size.