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In this concise demonstration, Eric Roberts walks through his method for creating a first‑meal breakfast that delivers approximately 83 grams of protein while staying low in calories. He starts by cooking three whole eggs for healthy fats and protein, then adds 200 g of liquid egg whites for extra protein with minimal calories. While the eggs cook, he prepares a Greek‑yogurt bowl containing 170 g of Greek yogurt, 10 g of chia seeds, 100 g each of raspberries and blackberries, providing about 20 g of fiber. Finally, he incorporates roughly 100 g of leftover cooked meat (ground beef or chicken thigh) from the previous night. The combined ingredients yield a high‑protein, fiber‑rich breakfast suitable for weight‑loss or muscle‑building goals.
