Eggs in a veggie nest with ham

This recipe contains a blend of plant and animal-based foods to maximise the micronutrient profile, demonstrating that nutrient-dense meals both look and taste amazing!  This meal provides the nutrients you need to thrive and prevent cravings.

The spinach, chard, asparagus and mushrooms give a solid dose of potassium, magnesium, folate, copper, vitamin A and vitamin K. The bell peppers boost vitamin C.  Eggs provide choline and phosphorus and bioavailable protein.  

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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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.”


One serving provides 270 calories, 28 g of protein, 13 g of fat, 18 g of net carbs and P:E = 1.3.


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



  • 100 g spinach, washed
  • 1/2 cup collards, washed and chopped
  • 1 cup chard, washed and chopped
  • 75 g asparagus, chopped
  • 75 g mushrooms, chopped
  • 2 eggs
  • 20 g red bell peppers, diced
  • 50 g ham
  • 1 tsp hot chilli sauce


  • Place spinach, chard, collards, mushrooms and asparagus in a microwave-proof bowl, cover and cook for 2 minutes on high.
  • Make two wells and crack in the eggs, cover and cook for a further 1 – 3 minutes or until your eggs are cooked to your liking.
  • Sprinkle over the peppers and serve with ham and chilli sauce.

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