Add food_related/egg_bites.md

food_related/egg_bites.md

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+### **🍳 Ultimate Healthy, High-Protein Egg Muffin Master List**  
+*(All variations are gluten-free, low-carb adaptable, and packed with 10-15g protein per muffin!)*  
+
+---
+
+### **🌿 BASE RECIPE** *(Makes 12 muffins)*  
+**Ingredients:**  
+- 8 large eggs (or 6 eggs + 6 egg whites)  
+- 1 cup cottage cheese *(or Greek yogurt for tang)*  
+- 1 tbsp olive/avocado oil  
+- ¼ tsp sea salt + black pepper  
+
+**Macros (per muffin, base only):**  
+🔥 70 kcal | 🥚 6g protein | 🥑 5g fat | 🌾 1g carb  
+
+---
+
+### **🥇 TOP 10 HEALTHY PROTEIN VARIATIONS**  
+
+#### **1. Mediterranean**  
+- **Add:** ½ cup spinach, ¼ cup feta, 2 tbsp sun-dried tomatoes, 1 tsp oregano  
+- **Protein:** 9g per muffin | **Perks:** Rich in calcium & antioxidants  
+
+#### **2. Smoked Salmon & Dill**  
+- **Add:** ½ cup flaked salmon, 1 tbsp fresh dill, 1 tsp lemon zest  
+- **Protein:** 11g | **Perks:** Omega-3s for brain health  
+
+#### **3. Tex-Mex**  
+- **Add:** ½ cup black beans, ¼ cup pepper jack, 2 tbsp salsa, ½ tsp cumin  
+- **Protein:** 10g | **Perks:** Fiber + metabolism-boosting spices  
+
+#### **4. Anti-Inflammatory Turmeric**  
+- **Add:** 1 tsp turmeric, ½ tsp black pepper, ¼ cup roasted sweet potatoes  
+- **Protein:** 7g | **Perks:** Fights inflammation  
+
+#### **5. Kale & Sun-Dried Tomato**  
+- **Add:** 1 cup chopped kale, ¼ cup sun-dried tomatoes, 1 garlic clove  
+- **Protein:** 8g | **Perks:** Vitamin K + iron  
+
+#### **6. Mushroom & Thyme**  
+- **Add:** 1 cup sautéed mushrooms, 1 tbsp thyme, ¼ cup Parmesan  
+- **Protein:** 9g | **Perks:** Selenium for immunity  
+
+#### **7. Buffalo Chicken**  
+- **Add:** ½ cup shredded chicken, 1 tbsp hot sauce, 2 tbsp blue cheese  
+- **Protein:** 12g | **Perks:** Lean muscle builder  
+
+#### **8. Pesto & Turkey**  
+- **Add:** ½ cup ground turkey, 2 tbsp pesto, ¼ cup mozzarella  
+- **Protein:** 13g | **Perks:** Heart-healthy fats  
+
+#### **9. Vegan "Egg"** *(Chickpea base)*  
+- **Sub:** 1 cup chickpea flour + 1 cup water for eggs  
+- **Add:** ½ cup crumbled tofu, 2 tbsp nutritional yeast  
+- **Protein:** 8g | **Perks:** Plant-powered protein  
+
+#### **10. Sweet Cinnamon** *(For snack-style muffins)*  
+- **Add:** 1 mashed banana, 1 tsp cinnamon, 2 tbsp almond butter  
+- **Protein:** 7g | **Perks:** Natural energy boost  
+
+---
+
+### **⚡ PRO TIPS FOR ALL VARIATIONS**  
+1. **Prep Ahead:** Bake & freeze for 3 months (reheat in toaster oven).  
+2. **Boost Protein:** Add 1 scoop unflavored collagen (+10g protein total).  
+3. **Make It Keto:** Skip beans/fruit, add extra cheese/avocado.  
+4. **Kid-Friendly:** Let them pick mix-ins (try #7 or #10).  
+
+---
+
+### **📊 NUTRITION COMPARISON**  
+| **Variation**       | **Calories** | **Protein** | **Carbs** | **Best For**         |  
+|---------------------|-------------|------------|----------|---------------------|  
+| Mediterranean       | 90          | 9g         | 3g       | Heart health        |  
+| Smoked Salmon       | 100         | 11g        | 2g       | Brain function      |  
+| Tex-Mex            | 95          | 10g        | 5g       | Post-workout       |  
+| Vegan Chickpea     | 85          | 8g         | 8g       | Plant-based diets  |  
+
+---
+
+### **🍽️ SERVING IDEAS**  
+- **Breakfast:** 2 muffins + ½ avocado = **~20g protein**  
+- **Post-Workout:** 3 muffins + green smoothie = **~30g protein**  
+- **Meal Prep:** Pair different flavors for variety!  
+
+**Which combo will you try first?** All deliver maximum nutrition with minimal processed ingredients! 😊