Eggs in a veggie nest with ham
This incredibly nutrient-dense recipe was created by Angela Gourlay who won the Nutrient Density Challenge after six months of designing her meals to balance all the micronutrients. She also lost a ton of weight in the process.
It contains a nice blend of plant and animal-based foods to maximise nutrients as well as taste, proving that nutrient-dense meals look and taste amazing!
The spinach, chard, asparagus and mushrooms give us a solid dose of potassium, magnesium, folate, copper, vitamin A and vitamin K. The bell peppers add an extra boost in vitamin C. The eggs provide the choline and phosphorus and bioavailable protein for satiety.
“This is a very filling breakfast and keeps me going throughout the day. The saltiness of the ham and sriracha goes well with the cooked greens and vegetables. I like to steam my eggs slightly so the yolks are still runny. It is easy to prepare if you do a little advance work on your meal prep day. As a working mom with two young children, I like to keep cooked vegetables/meat in my fridge for easy meal preparation throughout the workweek.”
All in all, this is an excellent example of a meal that is well balanced at a micronutrient level that will provide all the nutrients you require to thrive and prevent cravings while being highly satiating.
One serving of this recipe provides 269 calories, 28 g of protein, 13 g of fat and 8 g of net carbs.
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
- In a small, high-quality non-stick pan, lightly sauté the mushrooms, asparagus and red peppers.
- Add in your greens and cook until they have slightly wilted.
- Make two small-sized nests in the veggies to add in your eggs. Cover and steam until the eggs are cooked the way you like them.
- Plate your veggies and add the pre-cooked ham on the side and add a dollop of sriracha.
- Assemble veggies, eggs and ham on the place.
- maximum nutrient density
- fat loss
- blood sugar & fat loss
- low carb & diabetes
The ranking of this recipe is shown below. Click the links to see the highest-ranking recipes for each goal.