Introducing: Rise & Rice
A 50g Protein Play for Your Morning
I call this one “Rise & Rice” because there’s rice in it and I eat it in the morning. That’s it. That’s the whole reason. Wait until you hear what I call my oatmeal. (It’s just oatmeal.)
A quick, high protein breakfast that sets your macros up right from the jump. Simple ingredients, minimal cleanup, and you’re out the door fueled and ready.
Serves 1
Per serving: 523 calories | 50g protein | 14g fat | 40g carbs
Ingredients
2 slices low sodium bacon
1 large brown egg
1 cup egg whites
¼ cup jasmine rice (uncooked)
¼ cup low fat cottage cheese
How to Make It
Rinse your jasmine rice until the water runs mostly clear. Cook it however you normally do. Rice cooker, stovetop, doesn’t matter. Get it going first because everything else will be done before it is.
Lay your bacon strips in the air fryer in a single layer. Cook at 375°F for 12 minutes. That gets you right in between crispy and chewy, which is the sweet spot for me. Adjust a couple minutes either way based on how you like yours.
Crack your egg into a skillet over medium heat with a light spray of cooking oil. Add the cup of egg whites and the cottage cheese. Scramble everything together, season with salt and pepper, and keep it soft.
Pile the egg scramble, bacon, and rice next to each other on a plate and enjoy.
The Breakdown
Between the whole egg, the egg whites, and the cottage cheese all scrambled together, you’re getting 50 grams of protein in one shot. That’s the engine of this meal. The cottage cheese melts right into the scramble, adds a little creaminess, and you’d never know it was there unless someone told you.
Air frying the bacon means the fat renders off and drips away instead of pooling around the meat. Crispier result, cleaner plate. Low sodium keeps everything balanced.
Now here’s the combination most people don’t see coming. Take a bite of bacon with the rice. Together. The salty, smoky crunch against soft, slightly sticky jasmine rice is one of those pairings you stumble into once and never go back from.
50 grams of protein, 14 grams of fat, and you’re off to a great start. Just real food doing real work.