This omelette recipe has been designed to maximise satiety and nutrient density. It makes for a nutritious start to the day that will set you up to manage your appetite.
Egg whites and whole eggs together provide plenty of protein and nutrients with a little less dietary fat.
Spinach and egg are a great combination, while the nutritional yeast adds some extra flavour and B vitamins.
Egg yolks contain choline and vitamin A.
Tip: Rather than wasting the egg yolks, you can buy packaged egg whites to add to your whole eggs.
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.
Find more recipes to suit your goal.
If you want to take your nutrition to the next level, we’d love you to check out Nutrient Optimiser to get your free food list and more recipes optimised for your goals. We have designed Nutrient Optimiser to be the quickest and easiest way to optimise your nutrition at the micronutrient level.
You can select from our database of five hundred recipes to plan your meals for the coming week to ensure you will get the nutrients you need to thrive. Then, if you are able to track your current diet for a few days, Nutrient Optimiser will identify the foods and meals that you need to fill your macro and micronutrient gaps.