A week's worth of grab-and-go breakfast. Two bites = 22g protein. Cheaper than Starbucks and the protein hits twice as hard.

• Egg whites are pure, cheap, fat-free protein.
• Cottage cheese baked in adds creaminess without dairy heaviness.
• Portion-controlled - exact macros every morning.

1. 1

   Preheat the oven to 165 °C / 325 °F and generously grease a 12-cup muffin tin with cooking spray, or use silicone muffin cups for easy removal.

2. 2

   Add the egg whites and cottage cheese to a blender and blend for 30 seconds until smooth and slightly frothy.

3. 3

   Chop the cooked turkey bacon into small pieces and dice the red pepper finely.

4. 4

   Divide the turkey bacon, chopped spinach, diced pepper and shredded cheese evenly among the 12 muffin cups.

5. 5

   Pour the egg white and cottage cheese mixture over the fillings in each cup, filling each to about three-quarters full; leave room for them to puff slightly.

6. 6

   Place the muffin tin in the oven on the center rack; for extra creaminess, set a pan of hot water on the rack below to create steam.

7. 7

   Bake for 22 to 25 minutes until the centers are just set and no longer jiggle when you gently shake the pan.

8. 8

   Remove from the oven and cool in the tin for 5 minutes before running a butter knife around the edges and unmolding.

9. 9

   Store in an airtight container and reheat in the microwave for 30 seconds per bite.

• Use silicone muffin cups - zero sticking.
• Water bath at the bottom of the oven keeps them custardy.
• Reheat 30 seconds in the microwave.