Broccoli, capsicum, oysters, egg & mackerel

This super-nutritious meal works well for nearly any goal!  

The oysters and mackerel provide twice your daily omega 3 requirements as well as 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.  


One serving contains 375 calories, 52 g of protein, 10 g of fat and 14 g of net carbs.


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


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.  


Spinach/broccoli (Frozen)250g
Oyster 80g
Mackerel 100g
Red Bell Peppers 1large 
Nutritional Yeast
Eggs, Cooked3medium
Mozzarella Cheese1oz

Suitable for 

  • maximum nutrient density
  • fat loss
  • blood sugar & fat loss
  • low carb & diabetes
  • bodybuilders
  • maintenance
  • athlete & bulking


  • Marty & Monica Kendall


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

nutrient density98%
lean bulking/bodybuilder90%
fat loss99%
blood sugar & fat loss98%
blood sugar/diabetes 78%
ketogenic 49%