Imagine yourself in a common situation: you’ve woken up late, with only a few minutes to get ready and very little time to eat breakfast. Many people would either grab whatever is on-hand or skip their first meal of the day altogether.

It can be difficult to prepare a nourishing meal in a small amount of time, but don’t worry, there is a solution.

Eggs are a good source of protein, and have the ability to keep the body satisfied until lunch. In addition, they are affordable on a college student’s budget.

You can use a mug or a small bowl for this recipe. Just pop the dish into the microwave while getting ready. Now it’s possible for anyone to have their cake and eat it, or in this case, breakfast.

Quiche in a Cup

2 eggs

2 tbsp of milk or cream

2 tbsp of shredded cheese

1 strip of bacon or 1 slice of ham

1 tbsp of thyme (or substitute with herb of choice)

For this recipe, beat the eggs thoroughly in a mug or bowl and gradually stir in the rest of the ingredients. Then, just place it into the microwave for a total cook time of 2 minutes, or until the egg starts to rise.

It’s ideal to check the texture of the eggs before consumption, as they can be watery if not microwaved long enough.

Your eggs have now turned into a quiche! This quick breakfast meal can be easily carried in a small container or a plastic bag.

So how can eggs affect your day overall? They may seem like an ordinary source in the food pyramid, but what makes them so special?

The most commonly known fact about eggs is their source of protein, which assists with the growth and production of bones, skin and hair.

The human body is full of protein, and it is important to keep yourself fueled with the right digestive components to be healthy.

According to Harvard’s School of Public Health, men and women over the age of 19 are highly encouraged to consume at least 50 grams of protein per day. This age group happens to perfectly fit with college students.

According to the United States Department of Agriculture’s website, a medium sized egg contains 44 grams of protein. A serving of two eggs is more than enough to fulfill your needs for the day.

Having a proper amount of protein in the body also benefits the heart, and helps to regenerate muscle, proven by a study performed by Stanford Medicine in 2015.

So while you may not have the time to exercise in the morning, with minutes left to spare, it’s good to know that you’re still helping your heart be healthy by eating food rich in protein. After all, a healthy body leads to a healthy mind.