1. For the Protein-Packed Egg Muffins:

2. 1. Preheat and Prepare: Start by preheating your oven to 350 F (175 C). Lightly grease a 12-cup muffin tin with cooking spray or a small amount of butter to prevent sticking.

3. 2. Whisk the Eggs: In a large bowl, whisk together the 12 large eggs and 1/2 cup milk until well combined and slightly frothy.

4. 3. Add Your Fillings: Stir in the chopped bell pepper, chopped onion, shredded cheese, and the optional cooked ham or turkey sausage into the egg mixture. Season generously with salt and black pepper to taste.

5. 4. Fill the Muffin Tin: Carefully pour the egg mixture evenly into each cup of the prepared muffin tin, filling them about two-thirds full.

6. 5. Bake Until Set: Place the muffin tin in the preheated oven and bake for 20-25 minutes, or until the egg muffins are set in the center and lightly golden brown around the edges. A toothpick inserted into the center should come out clean.

7. 6. Cool and Serve: Remove the muffin tin from the oven and let the egg muffins cool for a few minutes before carefully removing them from the tin. Serve warm or allow them to cool completely for meal prepping.

8. For the Quick Berry Yogurt Parfait:

9. 1. Layer the Yogurt: In a clear glass or jar, spoon about half of the 1 cup plain Greek yogurt into the bottom.

10. 2. Add Berries and Seeds: Layer half of the 1/2 cup mixed berries and half of the 1 tablespoon chia seeds over the yogurt. If using, drizzle with half of the maple syrup or honey.

11. 3. Repeat Layers: Add the remaining Greek yogurt, followed by the rest of the berries and chia seeds. Drizzle with the remaining sweetener if desired.

12. 4. Top with Granola: Finish by sprinkling the 1/4 cup granola on top for a delightful crunch. Serve immediately or cover and refrigerate for later.

13. For the Smoked Salmon & Cream Cheese Tortilla Roll-Up:

14. 1. Spread Cream Cheese: Lay the 1 whole-wheat tortilla flat on a clean surface. Evenly spread the 2 tablespoons cream cheese over the entire surface of the tortilla.

15. 2. Add Salmon and Dill: Distribute the 1/4 cup flaked smoked salmon over the cream cheese. If using, sprinkle the 1 tablespoon fresh dill over the salmon.

16. 3. Season: Add a pinch of black pepper over the salmon and dill.

17. 4. Roll It Up: Tightly roll the tortilla from one end to the other.

18. 5. Slice and Serve: Once rolled, slice the tortilla into 1-inch thick rounds. Arrange them on a plate and serve immediately, or pack them for a grab-and-go breakfast.