Breakfast of champions

This deceptively simple-looking little recipe packs an amazing nutritional punch.  

Eggs provide bioavailable protein, choline, selenium and vitamin B5.  Mushrooms add vitamins B2 and B3, copper and zinc.  

Bok choy and asparagus add vitamins A, B6 and C, folate, manganese and potassium while the cottage cheese fills in the calcium and fills in the flavour and texture profile.   


One serve provides 288 calories, 23 g protein, 15 g fat, 12 g of net carbs and P:E = 0.9.


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



  • 2 eggs, cooked 
  • 1 tsp butter or preferred fat
  • 1 cup (150 g/5.25 oz) mushrooms, halved
  • 1 head bok choy, chopped
  • 10 asparagus spears, halved
  • 2 tbsp cottage cheese


  • Sautee the mushrooms in a pan with the butter or scant amount of preferred fat.
  • Place the asparagus and bok choy in a microwave-proof bowl with a lid, add a dash of water and cook for approx 3 minutes, or alternatively place in a steamer and steam over a pot of boiling water till cooked but still with a bit of crunch. 
  • Plate your food and serve with cottage cheese for added texture and creaminess.

Suitable for 

This recipe is featured in the following recipe books optimised for nutrient density.  Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.   

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