Broccoli, egg whites, mackerel & mussels

This creation was designed to maximised nutrient density and satiety combining some of the more nutrient-dense food.  

Frozen veggies can be a good alternative to fresh because they are snap frozen and grown to maturity, often have more nutritional content than fresh veggies.  The frozen broccoli is packed with vitamin A, C, K and B6.

Mackerel and mussels provide omega 3 as well as selenium, manganese and Vitamin B12.  

We’ve used egg whites to reduce the fat to improve satiety and reduce energy density.  Although they provide less choline than whole eggs you will still be getting more than enough choline from all the other ingredients.  


Broccoli, Cooked from Frozen200g
Egg Whites Only, Cooked200g
Mussel, Cooked80g
Mackerel, Canned, Drained80g
Red Star, Nutritional Yeast5g
Salt, Low Sodium or Lite21/4 tsp


One 400 calorie serving of this recipe provides 62g of protein, 9g of fat and 10g of net carbs.


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


  1. Add frozen broccoli to a microwave bowl and cook for five minutes. Drain any excess water.
  2. Add egg whites and cook for a further three minutes.
  3. Add drained mackerel and mussels.
  4.  Add salt and nutritional yeast to taste.  
  5. Enjoy a nutrient-dense start to the day.

Suitable for 

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