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.   

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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.  

Angela says,

“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.  

Ingredients 

DescriptionAmountUnit
Asparagus75g
Mushrooms 75g
Swiss Chard 1cup
Spinach 100g
Collards 1/2cup, chopped
Egg2medium
Red Capsicum 20g
Ham 40g

Macronutrients 

One serving of this recipe provides 269 calories, 28 g of protein, 13 g of fat and 8 g of net carbs. 

Micronutrients 

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

Directions 

  • 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.
  • Enjoy!

Suitable for 

  • maximum nutrient density
  • fat loss
  • blood sugar & fat loss
  • low carb & diabetes
  • bodybuilders
  • maintenance

Ranking 

The ranking of this recipe is shown below.  Click the links to see the highest-ranking recipes for each goal.

nutrient density100%
lean bulking/bodybuilder98%
fat loss100%
blood sugar & fat loss100%
blood sugar/diabetes 98%
athlete/bulking81%
ketogenic 76%
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