Eggs in a veggie nest with ham

This incredibly nutrient-dense recipe was created by Angela Gourlay who won the Nutrient Density Challenge after learning to design her meals to balance all the micronutrient. In the process, she lost 8.2 pounds and feels a whole lot more energetic and healthier!

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It contains a nice range 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, mushrooms, asparagus and mushrooms give us a solid dose of potassium, magnesium, folate, copper, vitamin A and vitamin K.   The bell peppers an extra boost in vitamin C. The eggs provide the choline and phosphorus and bioavailable protein for satiety.  

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 provides 372 calories, 36g of protein, 15g of fat and 15g of net carbs. 


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


Red Bell Peppers20g
Ham 50g
Hot Chili Sauce2tsp


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 loss100%
blood sugar & fat loss100%
blood sugar/diabetes 98%
ketogenic 76%