Echo Run Protocol: Craving Override – Buffalo Mac Reboot

"The sleep paralysis demon had jokes. I had buffalo mac. I won."
— Ash, post-craving transmission

🔧 Loadout

• 1 container bone broth (liquid of the gods)
• Extra water (hydration is not optional)
• Chicken breast, diced
• 20g liquid egg whites
• 20g flour (don’t forget it like your last good decision)
• Protein pasta (your favorite apocalypse-proof brand)

• Salt
• Pepper
• Ground mustard
• Onion powder
• Paprika
• Chili powder

• 26g low-fat cottage cheese (chill, you won’t taste it)
• 1/3 cup fat-free Fairlife milk
• 2 oz fat-free cheddar
• 0.5 tbsp cornstarch
• Bonus seasonings (repeat above)

• Zero cal buffalo sauce
• Emotional stability (optional, but recommended)

Crafting Instructions

Boil bone broth + water in a pot like it owes you money.

Dice chicken like you're prepping for battle.

In Bowl 1: chicken + egg whites.

In Bowl 2: flour + all the seasonings. Mix it.

If it’s still white? You did it wrong, soldier.

Coat chicken using the wet hand/dry hand ritual.

Air fry at 390°F for ~15 min. Expect a flour bomb.

Cook protein pasta in that bubbling bone potion.

Blend the cheese sauce: cottage cheese, milk, cheddar, cornstarch, and seasonings.

Clean up your chaotic cooking zone (yes, again).

Simmer cheese sauce in skillet on low. Stir gently.

Toss crispy chicken in buffalo sauce.

When sauce thickens, kill the heat.

Add pasta to the cheesy madness.
  

Estimated Final Stats

• ~520–570 calories
• ~55–65g protein
• ~40–50g carbs
• ~8–12g fat
• ~100% demon silencing