How to Eat a High-Protein Breakfast Such as Eggs, Greek Yogurt, or Protein Shakes (Be Healthy)

Let’s set a target we can hit. Most adults do well starting with 25–40 g of protein at breakfast. The lower end (25–30 g) suits smaller bodies or people easing in; 35–40 g suits taller, heavier, or very active people, and older adults who benefit from a higher protein pulse to counter muscle loss. The practical reason is the “leucine threshold”—we want roughly 2–3 g of leucine in a meal to switch on muscle protein synthesis. That tends to occur around 25–30 g of high‑quality protein (from eggs, dairy, meat, or whey).

• Two large eggs: ~12 g protein total
• Three large eggs: ~18 g protein
• 170 g (6 oz) 2% Greek yogurt: ~17–20 g protein (brand dependent)
• 30 g scoop whey protein: ~22–25 g protein (check label)
• 100 g cottage cheese: ~12–13 g protein
• 85 g smoked salmon: ~16–18 g protein
• 60 g high‑protein granola: ~12–16 g protein (varies)

The numbers reveal a quiet pitfall: two eggs on toast (12 g protein)
is not a high‑protein breakfast; it’s a medium‑protein snack. If we want satiety that actually lasts, we need to stack components: three eggs with a side of Greek yogurt, or eggs plus cottage cheese, or a Greek yogurt bowl topped with high‑protein granola and a whey‑based shake if we need a portable boost.

We can also think in “protein blocks”: each block is ~10 g. Breakfast needs 3 blocks minimum, 4 blocks preferred. Eggs are ~1 block each. A yogurt is 2 blocks. A scoop of whey is 2–2.5 blocks. If we plan with blocks, the plate writes itself.

Mini‑App Nudge: In Brali, add a “Protein Blocks” counter to your morning check‑in (3–4 blocks goal). It’s a simple tap, and it keeps the math light.

We wake a bit earlier than we want, but not as early as we planned. We open the fridge. We have eggs, a half‑full tub of Greek yogurt, and fruit. We have a blender cup in the dish rack. We check the time: eight minutes until the first call. We can make two decisions quickly:

• Do we want a chewable breakfast (eggs, yogurt bowl) or a drinkable one (protein shake)?
• How many protein blocks can we get with what is in the fridge, with the time and dishes we have?

If we have five minutes and two clean pans, we can scramble three eggs with a slice of cheese (adds ~5–7 g) and spoon 150 g of Greek yogurt (17 g) into a bowl. That is roughly 40 g protein for the day’s start. If the sink is full, we skip the pan and go bowl + blender: 200 g Greek yogurt, half a banana, a scoop of whey, and water—call it 45 g protein, one blender to rinse. If the blender lid is suspiciously missing, we pivot to a thick yogurt bowl with high‑protein granola; not perfect, but still in range.

We assumed “eggs are enough” → observed 10:30 a.m. hunger → changed to “eggs plus a dairy protein or a shake.” This pivot is common. Two eggs make us feel virtuous but not full. Adding a second protein component shifts the day.

The benefits are practical: protein at breakfast tends to lower ghrelin (the hunger hormone), raise satiety hormones, reduce calorie spillover into the late morning, and provide amino acids to reduce muscle breakdown after an overnight fast. People often report less mindless snacking and a steadier mental focus by mid‑morning. A small randomized trial will show mean differences; in daily life, we notice that the 11 a.m. pastry habit simply does not fire as often.

Where it fails: taste fatigue, shopping gaps, and under‑protein portions. If we eat the same bowl three days running, the mouth gets bored. If we skip shopping on Sunday, Wednesday morning brings an empty tub. If we guess the protein amount, we undershoot by 10–15 g and wonder why we are hungry. We fix this with rotation, pre‑measured portions, and one “emergency” solution always on deck.

• Rotation: 2–3 breakfast “forms” that share ingredients but taste different. For example, “egg skillet,” “yogurt bowl,” “shake in travel cup.”
• Pre‑measure: yogurt cups in 200 g containers, cheese slices labeled 7 g protein each, whey scoop stored in the blender cup.
• Emergency: shelf‑stable shakes (20–30 g), canned tuna or salmon, or a protein bar we actually like (20 g) to pair with fruit.

We do not need to make a menu board. We need repeatable shapes. The emotional payoff is simple relief; it feels good to eat and not think for once.

1. The eggs shape (10 minutes, one pan)

• Scramble three eggs (18 g) in 1 tsp oil; add 30 g shredded cheese (7 g).
• Side of 100 g cottage cheese (12 g).
• Optional: half avocado for fat and fiber (0–1 g protein).
• Total: ~37 g protein.

Micro‑sceneMicro‑scene
We crack eggs into a bowl with a pinch of salt, whisk with a fork. Pan to medium, a small pat of butter. While eggs set, we scoop cottage cheese into a bowl. The spoon stands up in it—nice and thick. We fold the eggs off heat to keep them soft. Plate. The room smells like breakfast.

Trade‑offs: Eggs plus cheese is satisfying, but it adds saturated fat. If LDL‑C is a concern, we can swap cheese for 120 g egg whites (13 g) mixed into the eggs. Flavor dips slightly; protein rises. Or we keep cheese but use it two days a week, not five.

2. The Greek yogurt bowl shape (4 minutes, no cooking)

• 200 g 2% Greek yogurt (20 g).
• 30 g high‑protein granola (6–8 g) or 20 g whey mixed in (18–20 g).
• 80 g berries (1 g).
• 10 g chopped nuts (2 g).
• Total with granola: ~29–31 g. With whey: ~40–42 g.

Micro‑sceneMicro‑scene
Spoon, bowl, scoop. The whey dissolves with a small whisk; the bowl turns faintly vanilla. Berries crackle cold from the fridge. We carry it to the desk. We do not feel underfed; we also did not rustle any pans.

Trade‑offs: Granola adds crunch and carbs; whey adds more protein with less chew. If we are training shortly after breakfast, the carbs help. If we sit for hours, the whey version keeps the calories leaner.

3. The protein shake shape (3 minutes, one blender)

• 300 ml water or milk of choice.
• 30 g whey protein (24 g).
• 200 g Greek yogurt (20 g) or 200 ml milk (6–7 g).
• 1 small banana (1 g) or 50 g frozen mango (0–1 g).
• Ice, blend. Total: 44–45 g with yogurt. Portable option: skip fruit, use milk—still 30–35 g.

Micro‑sceneMicro‑scene
Lid clicks, blade hums, glass fogs. We watch it go creamy. Lid off, taste test. Sweetness might be high; we add a pinch of salt and a tiny splash of lemon juice to balance. We pour into a travel cup and leave the kitchen almost clean.

Trade‑offs: Sweeteners in protein powders vary. Sugar alcohols can cause bloating; sucralose can taste heavy. We test two brands. If dairy is an issue, we pick whey isolate (lower lactose) or a soy/pea blend (about 20–24 g per 30–35 g scoop) and add 200 g soy yogurt to hit the numbers.

After a week of rotating these shapes, we learn our own ratios. The final form is not theoretical; it becomes muscle memory.

• If we are aiming for weight loss: 30–40 g protein at breakfast can reduce late‑morning calorie intake by 10–25% in many people. Our weekly weigh‑ins will reflect behavior averages, not one meal, but this move adds leverage. We keep calories moderate: 350–500 kcal range.
• If we are strength training: lean mass maintenance thrives on 1.6–2.2 g/kg/day protein across the day. Breakfast can carry 25–35 g reliably. We might add carbs if training in the next two hours.
• If we are 60+: consider the top of the range (35–40 g) to overcome anabolic resistance. We may also choose dairy regularly for its calcium and protein package.
• If we are managing blood sugar: higher protein at breakfast can blunt glucose spikes. Keep added sugars low. Greek yogurt without honey, whey with water or unsweetened milk, eggs with vegetables instead of toast.
• If we fast in the morning: we can still do this habit at our first meal of the day. The timing moves, the content stays.

Our line is simple: commit to 3–4 protein blocks at the first meal. If appetite is low, we start at 2–3 blocks and inch up by 10 g each week.

We take fifteen minutes to plan before shopping. We think in quantities, not recipes.

• Eggs: 18 eggs (makes 6 three‑egg breakfasts).
• Greek yogurt: two 1‑kg tubs or seven 200 g cups.
• Cottage cheese: two 400 g tubs.
• Protein powder: one bag, 20–30 servings.
• Fruit: 1–2 kg frozen berries, 5–7 bananas.
• Granola: one bag, high‑protein style (check labels).
• Milk/soy milk: 2 liters.
• Optional: smoked salmon, turkey slices, tofu block, soy yogurt, chickpea flour (for omelets), pre‑washed spinach.

We stack the fridge so the front row is breakfast. Eggs on door, yogurt eye‑level, protein scoop inside the blender cup. It is a small design trick; the thing we see first is the thing we use. We put a sticky note on the door: “3–4 blocks.”

We also define an emergency lane: two shelf‑stable shakes with 30 g protein sit at the back of the pantry, plus two protein bars we actually like. If the week explodes, we do not break the chain.

Routine A: “Pan + bowl”

• Minute 0: Pan on medium, butter/oil in. Eggs whisked.
• Minute 2: Eggs in. Stir twice. Cut heat to low.
• Minute 3: Scoop 200 g yogurt into a bowl.
• Minute 4: Top yogurt with berries and 20 g whey if needed.
• Minute 6: Fold eggs. Plate.
• Minute 8: Eat slowly for 5 minutes. Rinse pan and bowl.

Routine B: “Blender only”

• Cup under tap. 300 ml water, 200 g yogurt, 30 g whey, 50 g frozen berries.
• Lid. Blend 30–40 seconds. Pour. Rinse blender parts immediately; drying is easier.

We are not trying to impress anyone at breakfast. We are trying to meet numbers with minimal mess. These routines make us faster by day three, and speed is part of adherence. A routine that takes 14 minutes with two extra dishes often dies by Wednesday.

We assumed “more volume equals more fullness.” One morning, we built a large yogurt bowl with fruit and granola but only 20 g of protein. We felt full, then hungry again at 10:15. We observed that the fullness was bulk, not durability. We changed to higher protein (35–40 g) with fewer add‑ins. Hunger moved to 12:30–1:00 p.m., and the morning snack disappeared. The pivot was not heroic; it was data we would have missed without the check‑in.

Mini‑App Nudge: In Brali, turn on the 11:15 a.m. “Satiety ping.” Quick 5‑second check: Hungry? Steady? Too full? The pattern after three days tells us if breakfast is doing its job.

• Option 1: Ready‑to‑drink shake (30 g protein) + banana (1 g) + 10 almonds (2 g). Total: ~33 g. Time: 2 minutes.
• Option 2: Greek yogurt cup (200 g, 20 g) + stir in a travel pack of whey (20 g), eat 120 g of berries (1 g). Total: ~41 g. Time: 3–4 minutes.
• Option 3: Two hard‑boiled eggs (12 g) + a protein bar (20 g) + coffee with 200 ml milk (6 g). Total: ~38 g. Time: 5 minutes.

We keep one of these stocked explicitly for “shoes‑on” mornings. It is not worse; it is deliberate. The habit survives.

We do not need new ingredients to make a new experience. We rotate flavors inside the same template.

• Eggs: add 60 g smoked salmon, or 80 g spinach and 50 g mushrooms, or 50 g feta (9 g protein) and tomatoes. Quick salsas can reset the flavor.
• Yogurt: swirl in 1 tsp cocoa and a pinch of salt, or 1 tsp instant coffee for a mocha note, or 1 tsp lemon zest. Tiny changes feel bigger than they look.
• Shake: swap fruit, add a dash of cinnamon, or use cold brew coffee for the liquid. Pinch of salt often makes sweetener taste cleaner.

We can chart “Monday/Wednesday/Friday” as egg days, “Tuesday/Thursday” as yogurt or shake days to avoid monotony. The choice is pre‑made, the variation is small enough to be easy.

• “Eggs will wreck my cholesterol.” For most people, dietary cholesterol has a smaller effect on LDL‑C than saturated fat and genetics. Three eggs a day, inside a balanced diet, often shifts LDL minimally; in some hyper‑responders, it matters more. If our LDL‑C is high or we are cautious, we can mix 1–2 whole eggs with 120–180 g egg whites and keep cheese moderate. Or choose yogurt/shake days more often. We can also get a lipid panel after a month of this pattern to check our personal response.
• “Protein shakes are ‘fake food.’” A whey shake is milk with most of the water and carbs removed. It is processed, yes, but clean whey isolate with few additives is more like powdered skim milk than a candy bar. Still, if the idea bothers us, we can do food‑first: yogurt, eggs, cottage cheese. The protein number matters more than the symbol.
• “I’m not hungry in the morning.” Appetite varies. If we are naturally low appetite before 10 a.m., we still benefit from protein at our first meal, even if that is at 10:30–11:00. We can start smaller: 20–25 g, then add 5 g each week until 30 g feels normal.
• “High protein hurts kidneys.” In people with normal kidney function, protein intakes up to 2.2 g/kg/day are widely considered safe. If we have chronic kidney disease, we should follow medical advice; often protein targets are individualized and lower.
• “I train fasted; protein will ruin my fat burning.” Training fasted is a choice; muscle‑sparing is another. If we train intensely in the morning, a 20–30 g protein shake can protect performance and muscle. Fat loss is still driven by overall energy balance, not that one shake.

The theme is personal response. We keep the numbers, then check our data.

• Lactose intolerant: Greek yogurt and whey isolate are often tolerable due to low lactose; if not, choose lactose‑free dairy, soy yogurt, soy or pea protein powders, eggs without dairy sides, or tofu scramble (150 g firm tofu ~18–20 g protein).
• Vegetarian: Eggs, dairy, soy products, and plant protein powders cover the targets. Consider a soy/pea blend powder to improve amino acid profile; add 20–30 g nuts for healthy fats with smaller protein contributions.
• Vegan: Soy yogurt (200 g ~7–9 g protein), tofu scramble (200 g ~22–24 g), tempeh, or a pea/soy protein shake (30 g scoop ~20–24 g). We will likely need to stack two components (tofu + shake) to hit 30–40 g.
• GERD or sensitive stomach: Very large meals or high fat can provoke symptoms. Prefer yogurt or shakes with moderate fat; keep coffee timing and acidity in mind. Eggs with minimal oil, no spicy salsa.
• Gout concerns: Rapid shifts toward high animal protein can worry some with gout. Hydration helps; choose dairy protein more often and keep purine‑rich meats low at breakfast. Discuss with a clinician if needed.
• Pregnant or breastfeeding: Higher protein is often recommended (at least 1.1 g/kg/day). Choose pasteurized dairy and fully cooked eggs; avoid unpasteurized cheeses. Protein shakes can be fine if ingredients are safe; check with care provider.

For each edge case, the same guardrail stands: target 25–40 g with the foods we tolerate and prefer.

Day 0 (tonight): Put the blender on the counter. Move Greek yogurt and eggs to the front shelf. Portion 200 g yogurt into two containers. Place protein powder scoop in a clean cup. Add a sticky note to the fridge: “3–4 blocks.”

Day 1 (tomorrow): Eggs + yogurt.

• 3 eggs scrambled with 30 g cheese (25 g protein combined).
• 150 g Greek yogurt (15 g).
• Total: 40 g.

Day 2: Shake.

• 300 ml water, 30 g whey (24 g), 200 g yogurt (20 g), 50 g berries.
• Total: 44 g.

Day 3: Yogurt bowl.

• 200 g Greek yogurt (20 g), 20 g whey (18 g), 80 g berries (1 g), 10 g nuts (2 g).
• Total: 41 g.

Day 4: Eggs + cottage cheese.

• 3 eggs (18 g), 100 g cottage cheese (12–13 g), spinach (0–1 g).
• Total: 31–32 g; add 200 ml milk in coffee (6–7 g) if needed to reach 37–39 g.

Day 5: Shake (milk base).

• 300 ml semi‑skim milk (10–12 g), 30 g whey (24 g), banana (1 g).
• Total: 35–37 g.

Day 6: Brunch style, still tight.

• 2 eggs (12 g), 150 g smoked salmon (28–30 g), tomatoes.
• Total: 40–42 g.

We decide one night ahead which shape tomorrow will have. We put anything frozen (berries)
in the fridge to soften.

• Option A: 3 eggs (18 g) + 30 g cheddar (7 g) + 150 g Greek yogurt (15 g) = 40 g protein.
• Option B: 200 g Greek yogurt (20 g) + 20 g whey stirred in (18–20 g) + 80 g berries (1 g) = 39–41 g protein.
• Option C: Shake with 300 ml water, 30 g whey (24 g), 200 g Greek yogurt (20 g), 50 g frozen mango (0–1 g) = 44–45 g protein.

Totals are approximate; we note our brand’s label once and then stop re‑counting in daily life.

Cost varies by region, but we can quick‑estimate per serving:

• Eggs: three eggs often cost less than $1.00.
• Greek yogurt: ~200 g is $1.20–$1.80.
• Whey: a 30 g scoop is $0.80–$1.50 depending on brand.
• Add‑ins: fruit and nuts add $0.50–$1.00.

A high‑protein breakfast can sit near $2.50–$4.50 per serving. The shake is often cheapest and cleanest on dishes; the egg plate sits in between. We can reduce cost by buying in bulk (1‑kg yogurt tubs, 2‑kg whey), using frozen fruit, and choosing store brands that still meet the protein numbers.

Time is the other currency. If we can do it in 5–10 minutes, we will. If it frequently takes 15 minutes and uses three pans, we will not. This is why we organize the counter, why the blender lives out, why the scoop sits inside the cup. A one‑time arrangement saves daily friction.

We do not overcomplicate measurement. We log two things for a week:

• Did we hit 3–4 protein blocks at breakfast? Yes/No.
• At 11:15 a.m., how hungry were we? 0–5 scale (0 = not at all, 5 = very hungry).

We also glance at weight weekly if weight is a goal, but the breakfast habit has other signals: steadier mood mid‑morning, fewer snack impulses, and less decision fatigue around 10:30. Many notice mental clarity—not a placebo, but reduced glucose swings and a mind not asking for a break.

Use the Brali LifeOS app for this hack. It's where tasks, check‑ins, and your journal live: https://metalhatscats.com/life-os/protein-breakfast-habit-tracker

It is 7:24. We open the fridge and see the top of a yogurt tub with yesterday’s spoon resting nearby. We consider skipping breakfast—our call is at 7:45—but then we remember the shake shape. We put 200 g yogurt into the blender, squeeze the bottle of water, add a scoop of whey. We reach for berries, then notice we are low; we shrug. We add a pinch of salt, hit blend. Thirty seconds later, we’re done. We rinse the blade immediately—it is easier now than after the call. As we drink, we log “4 blocks” in Brali with one tap and set the 11:15 satiety ping.

At 11:15, the phone buzzes. We notice we are a “1” on the hunger scale, not a “4” like last week. We feel a small relief. We write one line in the journal: “Shake only—fine until noon. Try again.” The new habit is not heroic; it is quiet and front‑loaded.

• Travel derails routine. We pack two protein bars and one shaker bottle with 3 scoops in a small baggie. At the hotel breakfast, we pour milk into the shaker and add the powder discreetly. If the buffet has eggs and yogurt, we construct our plate with the same blocks.
• We forget to shop. Our backup shakes and bars are the bridge. We schedule a Sunday 10‑minute inventory check in Brali to keep defaults in place.
• We crash mid‑morning even with protein. We check total sleep, hydration, and caffeine. Sometimes we under‑eat carbs; adding one slice of whole‑grain toast or 40–60 g oats (with whey stirred in) stabilizes energy for some. The experiment continues.

We are building a habit with a feedback loop. The loop only works if we listen and adjust.

• Chronic kidney disease: follow clinician guidance on protein limits.
• Gallbladder disease: high fat can provoke symptoms; choose low‑fat dairy and egg whites more often.
• Allergies: dairy or egg allergies require a plant protein and non‑dairy strategy. Soy, pea, or mixed plant proteins with tofu/tempeh can reach targets.
• Biotin lab tests: some high‑dose biotin supplements can interfere with certain lab tests. Protein foods here are not the issue, but if our whey is “collagen + biotin” branded, we skip the high‑dose biotin within 24–48 hours of blood tests as advised.
• Sweeteners: if certain sweeteners upset our gut, we trial a different powder or switch to food‑first yogurt/eggs on those days.

The aim is to make breakfast helpful, not a new stressor. We keep what works and discard what doesn’t.

Right now, pick one:

• Eggs + cottage cheese tomorrow.
• Greek yogurt bowl with whey tomorrow.
• Shake in a travel cup tomorrow.

Decide. Write it in Brali as tomorrow’s task. Put the first item we will touch on the counter—pan, bowl, or blender cup. Place the protein scoop inside the cup. Small visual cues have outsized power.

If we are tired, we choose the shake. If we want warmth, we choose eggs. If we want zero mess, we choose the yogurt bowl. None are wrong if they hit 3–4 blocks.

Protein is not just numbers; it is sensory. The satiety we want comes partly from protein and partly from how we eat it. If we eat while standing and scrolling, we may not notice fullness until late. If we sit and chew the eggs, if we feel the cool yogurt against the warm coffee, our brain registers the meal. This is not mystical; it is attentional bandwidth. We give our breakfast three minutes of attention, and in return it holds our hunger for three hours.

We also season. Salt, pepper, a dab of mustard, or a squeeze of lemon on yogurt will lift flavor. We do not punish ourselves with blandness; bland food undermines habit.

The speed rises. The doubt falls. We stop measuring yogurt every time; our eye knows the 200 g mark in the bowl. Our partner is less confused by the blender at 7:14. We notice a small decrease in snack spending, an uptick in afternoon focus. If weight loss is a goal, we may see 0.2–0.5 kg shifts week‑to‑week, but we treat weight as lagging data, not a daily grade. What we count every day is blocks and mid‑morning hunger.

If we miss a day, we do not pay penance; we resume the next day. The chain breaks; we re‑forge it. This is a long game.

If we are cooking for a partner or kids, we can scale without doubling effort.

• Batch: boil 8–12 eggs on Sunday. Store peeled in water in a container; grab two in the morning.
• Pre‑portion: yogurt into small jars (200 g) with lids; kids can add fruit.
• Shared shake: double recipe in blender; pour half for us, half for them with a touch of honey if needed.

We do not force everyone to eat our protein. We place options on the table and let them mirror success. A child watching a parent eat yogurt and berries will try a spoon, then a bowl.

A simple rule:

• Strength session within 60 minutes: choose a shake or yogurt bowl for speed and digestibility. Aim for 25–35 g protein, 20–40 g carbs if we want a bit more energy.
• Post‑training: if we train fasted, put 30–40 g protein in the first meal after. Eggs are fine; shake is easiest.

We do not overcomplicate nutrient timing. Consistency beats choreography.

We assumed oatmeal with peanut butter was a healthy breakfast. It was: high fiber, warm, comforting. We observed repeated 10:30 a.m. hunger and mid‑morning grazing, plus a slow slide into afternoon fatigue. We changed to eggs + yogurt, two protein‑dense components. The hunger moved later, grazing fell 30–50% by our count, and we felt less “brain‑fog” around 11:00. We kept oats as a carb add‑on when training or when appetite wanted warmth. The lesson: healthy is contextual; protein is a reliable lever.

We count precisely for three days to calibrate, then roughly. The goal is not macro calculators forever; it is reliable habit. Brali LifeOS helps because a single “blocks count” and a 0–5 hunger tap keep us honest without stealing time. We want numbers that travel easily in our head, not spreadsheets at 7 a.m.

1. How many protein blocks did breakfast include? (0–4+)
2. At 11:15 a.m., how did your body feel? (0 = steady, 5 = very hungry)
3. Did you choose a fallback if needed? (Yes/No; note which)

1. On how many days did you hit 3+ protein blocks at breakfast? (0–7)
2. Did mid‑morning snacking decrease, stay the same, or increase?
3. What one tweak improved adherence most? (prep, taste, timing, shopping)

• Count: grams of protein at breakfast (target 25–40 g)
• Minutes: prep time from first step to first bite (target ≤10 minutes)

We keep these short. If we miss a day, we do not backfill. We turn the page.

We put one reminder on Sunday evening: “Set breakfast lineup; check yogurt, eggs, and powder.” We put the blender back on the counter even if we hate clutter. We keep one emergency shake in the bag. We temper ambition; we do not design seven unique gourmet plates. We hold two shapes tightly, play with a third when bored.

Small relief appears over time. The morning no longer includes the question “What do I eat?” That question is one of many tiny drains on attention. Removing it is not just about protein; it is about friction. The habit frees us to think elsewhere, which is the real return.

We also give ourselves permission to deviate sometimes. If we go out for breakfast and want pancakes, we eat pancakes and enjoy them. The next day, we return to the shapes. Habits live in averages.

If we want community support, we can post our breakfast photo in Brali’s journal once this week, with the protein blocks noted. It is not for likes; it is for pattern recognition. Seeing our own choices lined up is strangely powerful.

Use the Brali LifeOS app for this hack. It's where tasks, check‑ins, and your journal live: https://metalhatscats.com/life-os/protein-breakfast-habit-tracker