Editing Openai/69080e6c-8bb4-8007-8dd1-182811fa7855 (section)

==== 🍳 Breakfasts (for 4 people) ====

Each of these can be made ahead or quickly assembled in the morning.

===== Day 1 – Greek Yogurt Protein Parfait =====
* 1 cup nonfat Greek yogurt (120 cal, 20g protein)
* ½ scoop vanilla protein powder (60 cal, 12g protein)
* ½ cup grapes or 1 clementine (50 cal)
* ¼ cup oats or granola (100 cal)
* 1 tsp honey (20 cal)

Macros: ~350 cal | 32g protein | 35g carbs | 5g fat

✅ Make-ahead tip: Mix yogurt + protein powder the night before; add fruit/granola in the morning.

===== Day 2 – Egg & Veggie Scramble Bowl =====
* 3 eggs or 1 egg + ¾ cup egg whites (150 cal, 20g protein)
* ½ cup chopped veggies (carrots, peppers, or Brussels sprouts)
* ¼ cup shredded cheese (80 cal, 6g protein)
* 1 slice whole-grain toast or ½ cup rice (100 cal, 20g carbs)

Macros: ~400 cal | 30g protein | 20g carbs | 20g fat

✅ Meal prep tip: Chop veggies ahead; cook eggs fresh.

===== Day 3 – Protein Oatmeal Bowl =====
* ½ cup oats (150 cal, 27g carbs)
* 1 scoop protein powder (120 cal, 24g protein)
* 1 Tbsp peanut butter (90 cal, 4g protein)
* ½ clementine or few grapes on top (30 cal)

Macros: ~390 cal | 30g protein | 35g carbs | 10g fat

✅ Meal prep tip: Make overnight oats with protein powder mixed in for grab-and-go mornings.

===== Day 4 – Chicken & Rice Breakfast Bowl =====
* 3 oz leftover grilled chicken (90 cal, 20g protein)
* ½ cup rice (100 cal, 22g carbs)
* 1 egg cooked in spray or olive oil drizzle (70 cal, 6g protein)
* 1 Tbsp soy sauce or salsa (10 cal)

Macros: ~370 cal | 32g protein | 25g carbs | 9g fat

✅ Meal prep tip: Warm chicken and rice, add a fresh-cooked egg on top.

===== Day 5 – Smoothie on the Go =====
* 1 scoop protein powder (120 cal, 24g protein)
* ½ banana or 1 clementine (50 cal)
* ½ cup Greek yogurt (60 cal, 10g protein)
* 1 Tbsp peanut butter or flaxseed (90 cal)
* ½ cup almond milk + ice (20 cal)

Macros: ~340 cal | 34g protein | 25g carbs | 8g fat

✅ Meal prep tip: Pre-portion dry ingredients (protein, flax, peanut butter) in jars for quick blending.