Bacon, eggs, spinach and mushroom

This is a pretty classic diabetic friendly low carb meal that is tasty, decadent and will keep blood sugars stable.  



Bacon 30g
Mushrooms 50g
Spinach, Raw50g
Tomato Raw1/2large 


Bacon 40g
Eggs 2medium
Mushrooms 75g
Spinach 75g
Cream 1/2tbsp
Tomato Raw 1/2large
Butter 1/2tbsp


Bacon 50g
Eggs 2medium
Mushrooms 100g
Spinach 100g
Cream 1/2tbsp
Tomato Raw 1/2large  
Butter 1/2tbsp


  1. Dice bacon and fry in a pan.
  1. Cut up spinach and mushrooms.  For extra taste, you can fry these in the excess fat from the bacon.
  1. Add cream to eggs and mix together before adding to the pan.  
  2. Serve together.  Add salt and pepper to taste.  
  3. You can also add some tomato or avocado depending on your preferences and goals.  


The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  


  • Marty & Monica Kendall

Suitable for

  • bodybuilder
  • nutrient-dense maintenance
  • athlete & bulking
  • blood sugar & diabetes


Click the links below to see the highest-ranking recipes for each goal.

nutrient density92%
lean bulking/bodybuilder96%
fat loss74%
blood sugar & fat loss93%
blood sugar/diabetes 99%
ketogenic 96%

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bacon, eggs, spinach and mushroom

These shots are from our camping breakfast over Easter.  It rained for most of it so it was good to have something warm and yummy in the mud and cold!

You probably recognise the theme…  spinach, eggs plus some other stuff!  This time with mushrooms and some coconut oil for cooking and to increase the fat.


Bacon is always great!  It makes everything taste better.


We threw in a little bit of tomato here for taste.


The nutritional analysis is shown below.  Pretty solid overall.

Chrome Legacy Window 6042015 100421 AM.bmp

Details for a 500 calorie meal are shown below.  Even with the tomato, spinach and mushrooms we are under the 12g carbs recommended by Bernstein for lunch and dinner.

net carbs

insulin load carb insulin fat protein


12g 35g 36% 64% 24%


For people that are particularly carbohydrate sensitive I’ve re-run the analysis without the tomato.

A little bit of tomato doesn’t make much difference.  A larger amount of tomato will provide extra vitamin C, E and K but reduce the protein score and increase the carbohydrates content.

Chrome Legacy Window 6042015 94243 AM.bmp


Without the tomato the net carbs comes down from 12 to 10 grams.

net carbs

insulin load carb insulin fat protein


10g 32g 31% 66% 25%


2 thoughts on “bacon, eggs, spinach and mushroom”

    • We actually went camping in northern New South Wales which is a bit more south and a little colder. It was a pretty bleak weekend for camping. But at least we ate well!

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