Breakfast

Protein-forward, high-fiber. Goal: stay full until lunch (no mid-morning grazing), protect muscle mass during the cut.

Two targets depending on the day:

• Light pattern (~350 kcal · 20g protein): for family-lunch days (5pm heavy meal) — Options A, B
• Standard pattern (~470-500 kcal · 30-35g protein): for normal three-meal days — Options C, D, E

Match the breakfast to what the rest of the day looks like — light breakfast when lunch will be huge, standard breakfast when lunch will be normal-sized.

For bread details (VitAS Exclusive) see overview.md → Approved Breads.

Options

Option A — Eggs

• 3 slices VitAS Exclusive bread (60g)
• 2 boiled or poached eggs
• 1 medium tomato (paradajz)
• Optional: cucumber (krastavac), pinch of salt

Macros: ~350 kcal · 20g protein · 10g fiber

Time: 5 min · Frequency: 4-5× per week

Notes: Sunday-prep the eggs (boil 4-6 on Sunday evening, keep in the fridge) to cut weekday prep to 3 min — toast bread, slice tomato, peel egg. See Breakfast-Specific Rules below.

Variants: Replace tomato with 100-150g fresh pineapple alongside eggs (bromelain helps protein digestion) when pineapple is in season. Or swap one egg for 40-50g beli sir crumbled for variety — similar macros.

Option B — Avocado + Egg

• 3 slices VitAS Exclusive bread (60g)
• ½ ripe avocado, mashed
• 1 boiled egg
• 1 medium tomato
• Squeeze of lemon on avocado, salt, pepper, optional ljuta paprika

Macros: ~360 kcal · 15g protein · 11g fiber

Time: 7 min · Frequency: 2-3× per week

Notes: Use ripe avocado (firm but yields to pressure). Half avocado, not whole — full avocado adds ~160 kcal without proportional satiety benefit. See Breakfast-Specific Rules below.

Option C — Tortilla Quesadilla

• 1 Mesma Food protein tortilla (40g — see lunch.md → Documented Staples)
• 2 eggs, scrambled
• 30g feta or beli sir, crumbled
• 1 medium tomato (some inside, some on side)
• 1 tsp olive oil for pan, salt, pepper, optional herbs (peršun, vlašac)

Method: scramble eggs in oiled pan, transfer to plate. Warm tortilla in same pan, fold eggs + cheese + tomato inside, pan-toast briefly to seal and melt cheese.

Macros: ~430 kcal · 31g protein · 4g fiber

Time: 10 min · Frequency: 1-2× per week

Notes: Standard-pattern breakfast — uses the high-protein tortilla (7g protein per piece). Different cooking method from Options A/B — fast, hot, savory. Watch sodium stack: tortilla (~280mg) + 30g beli sir (~200-300mg) = ~500-580mg before the eggs. If Knjaz Miloš and salty lunch are in the day, swap beli sir for an extra egg.

Variants: Add 30g Genie pečenica when in stock for ~485 kcal · 37g protein. Or skip cheese, use 3 eggs + 30g Ribella hummus inside for ~440 kcal · 28g protein (vegetarian variant).

Option D — Greek Yogurt Bowl

• 250g top-tier Greek yogurt — Skyr Pilos, Fage Total, or similar (≥8g protein/100g; read the label per snacks.md → Greek Yogurt Label Rule)
• 15g chopped orasi or badem
• 80g borovnice (or other berries)
• 1 slice VitAS Exclusive on the side
• Optional: 1 tsp honey, sprinkle of cinnamon

Macros: ~475 kcal · 31g protein · 6g fiber

Time: 3 min · Frequency: 1-2× per week

Notes: Fastest no-cook standard breakfast. Top-tier yogurt only — mid-tier (6g protein/100g — Imlek Grekos, K Plus / Lidl “high protein” pots) yields just ~15g protein from 250g, undershoots target. Use those mid-tier pots as snack base or lunch sides instead. Don’t use Lactalis “Greek” (3.8g/100g — closer to pavlaka).

Variants: Cottage cheese version — swap yogurt for 200g urda + 1 tbsp honey + same nuts/berries. Same protein, slightly less calories. Or savory version: yogurt + sliced cucumber + dill + walnut + olive oil drizzle (Balkan tarator-style bowl).

Option E — Cottage Cheese (Urda) Savory Plate

• 200g urda or svežij sir — Mlekara Šabac ZERO (13g protein/100g, 72 kcal, 0.8g salt) or Mladi Sir (12.3g protein/100g, 128 kcal, 1g salt) or Mlekara Homolje Urda (12.7g protein/100g, 132 kcal, 1.8g salt) are the named Belgrade picks; all label-verified ≥12g protein. See lunch.md → Documented Staples. With Homolje: skip the salt shake on the egg and tomato — urda already brings ~720mg sodium per 200g portion. Generic “domaća urda” varies and can run lower on protein.
• 1 slice VitAS Exclusive
• 1 medium tomato, sliced
• ½ cucumber, sliced
• 1 boiled egg
• 1 tsp olive oil drizzle, salt, pepper, fresh herbs (peršun, vlašac)

Macros: ~390 kcal · 33g protein · 4g fiber

Time: 5 min (3 min with Sunday-prepped egg) · Frequency: 1-2× per week

Notes: Highest protein-per-calorie of the breakfast options. Different dairy protein source from Option D — savory feel, suits cool mornings or after-workout slot. Watch urda sodium — varies widely (~400-700mg/100g). If the urda is salty, skip the salt shake on the egg.

Variants: Add 30g Ribella hummus on the bread for ~465 kcal · 35g protein · 6g fiber (closer to standard target).

Breakfast-Specific Rules

1. Weigh bread portions until the eye is calibrated — slice size varies (actual VitAS slice is ~20g, not 50g as package claims)
2. Eggs boiled or poached, not fried (saves ~50 kcal per egg from frying oil)
3. Avocado half, not whole (½ = ~160 kcal, whole = ~320 kcal)
4. Tomato always — near-free calories, fills the plate
5. No sugar in coffee/espresso — splash of milk OK, no syrups, no cappuccinos with added sugar

See Also

• snacks.md — what to eat between breakfast and lunch
• overview.md — shopping list, bread details, kisela voda