i dunno if protein is till a issue but if it is i like do egg sandwhiches in the morning
toasted english muffin with a fried egg on it that has cheese melted on it (i like pepper jack) and ketchup
bread=can take it with you
ketchup=just equals good there's nothing of nutrition i just like ketchup
I break the yolk with a knife when i put it in the pan so it firms up and you don't have drippy yellow mess.