Egg, cottage cheese, mushroom, asparagus and bok choy

It’s hard to go wrong with eggs as the centrepiece of a nutrient-dense meal by Angela Gourlay to provide plenty of bioavailable protein, choline and selenium. Angela says:

I really enjoy Bok Choy (also known as Pak Choi) as it is a nutritious vegetable that is very versatile and can be served in many diverse ways.

The mushrooms provide B2, niacin, B5 and copper. Asparagus provides B1, folate and vitamin K while the bok choy provides B6, A, C and calcium.

Macronutrients 

One serving of this simple meal provides 254 calories, 23g of protein, 11g of fat and 12g of net carbs.

Micronutrients 

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

Ingredients 

DescriptionAmountUnit
Eggs 2medium
Cottage cheese, Lowfat2tbsp
Mushrooms 1cup, chopped
Bok Choy2cup
Asparagus10medium – spear

Suitable for

  • blood sugar and fat loss
  • fat loss
  • bodybuilder
  • ketogenic

Directions

  • Chop the Bok Choy and mushrooms. Sautee the vegetables in separate pans with your favourite seasonings. I like both vegetables to still have a little crispness.
  • Lightly steam your asparagus.
  • I also like to steam my eggs as it makes peeling much easier. See directions here for some tips. I like my eggs soft boiled, so that is generally around 6 minutes to prepare.
  • Plate your food and serve with cottage cheese for added texture and creaminess.

Ranking 

The ranking of this recipe for each goal is shown below (click the link to see the highest-ranking recipes for each goal).

nutrient density100%
lean bulking/bodybuilder98%
fat loss99%
blood sugar & fat loss100%
blood sugar/diabetes 99%
athlete/bulking82%
ketogenic 84%
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