Eating a protein rich breakfast can keep blood sugar levels stable and can help stave off hunger as well as help build muscle. Hildebrand, in the book 500 3-ingredient recipes, offers this 322 calorie microwavable egg meal that will satisfy even the hungriest Houston In Home Personal Trainer or any workout clients as well. Crack Four eggs into custard cups and top each egg with one tsp. grated Gruyere and microwave together for two minutes on high. Microwave chunky marinara for thirty seconds and spoon two tsp. on each egg. Garnish with parsley and serve with whole grain toast. THis meal has approximately 25 grams of protein. To lower the cholesteral, use only one egg yolk and three egg whites..the whites is where the majority of the protein is found in the egg. Photo  below of sexy personal trainer Melissa who likes to eat eggs for protein.