Chicken liver & eggs
Liver is a great source of B vitamin, iron, phosphorus, selenium, zinc and vitamin A while the eggs boost the choline. Many people do better with less plant-based foods, particularly if they have digestive issues. At the same time, it’s worth noting that even the most nutrient-dense animal foods don’t provide high levels of a handful of important nutrients such as vitamin C, vitamin K, magnesium and potassium and an omnivorous diet tends to provide the best overall nutrient profile.
This recipe provides 410 calories, 42 g of protein, 20 g of fat and 12 g of net carbs.
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
- 1/2 onion, sliced
- 2 cloves of garlic, sliced
- 1 rasher of bacon, cut into small bits
- 100g liver, rinsed, sinew removed
- 3 tablespoons tomato paste
- 2 eggs
- Salt & pepper
- Chilli flakes (optional)
- Chopped basil or parsley (optional)
- Heat a frypan to medium heat.
- Add the bacon, onions and garlic, cook for a few minutes until soft, push them to the side.
- Add the liver and cook for a few minutes until brown then turn and cook the next side for a few minutes.
- Add the tomato paste and stir so onion mixture and liver are all coated.
- Make wells for the eggs and crack into the wells, place lid on the pan and cook until the whites are cooked. If you like cooked yolks, then cook longer.
- Sprinkle with chopped basil or parsley.
- Nutrient-dense maintenance
- Athlete & bulking
- Maximum nutrient density
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