Broccoli, capsicum, oysters, egg & mackerel
This meal works really well for nearly any goal. The oysters and mackerel provide twice your daily omega 3 requirements. The oysters provide zinc and selenium which also often hard to get enough of. The bell pepper/capsicum provides a boost of vitamins. Anchovies or mussels can be used in place of the oysters and sardines or tuna can be used in place of the mackerel.
Macros
One serving contains 375 calories, 52 g of protein, 10 g of fat and 14 g of net carbs.
Micros
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
Directions
If you’re not after pretty you can just cook this in a glass bowl in the microwave. Thaw the 250g of frozen spinach for five minutes and then pour in the egg whites to cook for a further three to five minutes until solid. You then just add the other ingredients and mix for a quick breakfast on the go.
IngredientsÂ
| Description | Amount | Unit |
| Spinach/broccoli (Frozen) | 250 | g |
| Oyster | 80 | g |
| Mackerel | 100 | g |
| Red Bell Peppers | 1 | large |
| Red Star, Nutritional Yeast | g | |
| Eggs, Cooked | 3 | medium |
| Mozzarella Cheese, Whole Milk | 1 | oz |
Ranking
Click the links below to see the highest-ranking recipes for each goal.
| nutrient density | 98% |
| lean bulking/bodybuilder | 90% |
| fat loss | 99% |
| blood sugar & fat loss | 98% |
| blood sugar/diabetes | 78% |
| athlete/bulking | 60% |
| ketogenic | 49% |