Omelettes are low calorie, filling, nutritious foods applicable for any meal! We designed this omelette recipe to maximise satiety and nutrient density to start the day off in a way that will set you up to manage your appetite.
Egg whites and whole eggs together provide plenty of protein and nutrients like choline, vitamin A, zinc, and calcium without excess dietary fat. For even more vitamins and minerals, look to purchase pasture-raised eggs that are known to have a higher nutrient density than their conventional counterparts.
Adding in fatty fish like tuna, mackerel, or sardines boosts your intake of omega-3 fatty acids, B vitamins, selenium, and phosphorus. Avoid fish packed in inflammatory plant oils, like sunflower, safflower, canola, or other vegetable oils. Instead, grab canned fish stored in olive oil or water.
Spinach and egg are a great combination, while the nutritional yeast brings some extra flavour and B vitamins. Aside from boosting the flavour of this recipe, sun-dried tomatoes add extra vitamin A, C, phosphorus, potassium, and sodium.
One serve provides 420 calories, 53 g protein, 16 g fat, 10 g of net carbs and P:E = 2.4.
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
- 2 whole eggs
- 150 g (5.3 oz) egg whites
- 90 g (3.35 oz) fish (e.g. mackerel, tuna or sardines), canned, drained
- 30 g (1 oz) semi sun-dried or fresh tomatoes
- 50 g (1.75 oz) rocket/arugula or spinach
- 1 tsp nutritional yeast (optional)
- Place greens on a serving plate.
- Beat eggs and egg whites in a bowl.
- Heat a small frying pan on medium heat and pour in the eggs. Use a wooden spoon to scramble slightly as this speeds up the cooking time.
- When eggs are almost cooked, add fish, tomatoes and nutritional yeast to one side of the eggs.
- Flip empty half over filled half and plate up on the greens.
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How Can I Calculate My Nutrient Intake?
If you’re interested in checking if you’re getting just enough dietary phosphorus, you can check your nutrient profile using our Free 7-Day Nutrient Clarity Challenge.
Level Up Your Nutrient Density
To help you level up your nutrient density, we’ve prepared a Nutritional Optimisation Starter Pack to ensure you are getting plenty of all the essential nutrients from the food you eat every day.
The free starter pack includes:
- Maximum Nutrient Density Food List
- Sample Maximum Nutrient Density Recipe Book
- Sample Maximum Nutrient Density Meal Plan.
To get started today, all you have to do is join our new Optimising Nutrition Group here.
Once you join, you will find the Nutritional Optimisation starter pack in the discovery section here.