Prepare a savory, hot breakfast in 5 minutes, inspired by shakshuka, by combining eggs, marinara sauce, and canned white beans to create a quick, no-chop meal that provides nearly 10 g of fiber and 20 g of protein.

noli's read

Combining protein and fiber first thing in the morning is an excellent, science-backed strategy for stabilizing energy and regulating appetite. A randomized crossover study published in 2026 in the *British Journal of Nutrition* shows that protein-rich breakfasts indeed optimize satiety, while high fiber intake supports a healthy microbiome and weight management. Nutritionally, the equation proposed by the creator is very realistic: two eggs provide approximately 12 g of high-quality protein, and a half-cup of canned white beans adds about 6 g of fiber and 6 g of protein. Although reviews of scientific literature (notably a study published in *MDPI* in 2016) suggest that a 30 g protein threshold is optimal for triggering a maximal satiety signal, the synergy between 20 g of protein and 10 g of fiber proves highly effective against morning cravings. Finally, the clever use of tomato sauce and pre-cooked beans makes it possible to keep the promise of a quick 5-minute preparation without sacrificing nutritional quality.

the sources

1. 1Morton RW, Murphy KT, McKellar SR, et al. 2018
2. 2Leidy HJ, Clifton PM, Astrup A, et al. 2015
3. 3Reynolds A et al. 2019
4. 4Jovanovski E et al. 2019