Low-fat mackerel and spinach omelette

This omelette recipe has been designed to maximise satiety and nutrient density.  It makes for a very nutrient-dense way to start the day that will set you up to manage your appetite through the rest of the day.  

It uses using egg whites and whole eggs to provide plenty of protein and nutrients with moderate levels of dietary fat to allow you to use the fat on your body for fuel.   

Spinach and egg are always a great combination, while the nutritional yeast adds some extra flavour and B vitamins.  

Egg yolks contain choline and vitamin A which can be hard to obtain in your diet, so keeping some egg yolks makes for a nice balance of taste and nutrition.  

Nutritional yeast adds some extra flavour and B vitamins and a cheesy flavour to make up for the absence of cheese.  

While not included in the basic recipe below, adding some mushrooms to the mix will improve the nutrient density and satiety even more.  Adding some sugar-free sweet chilli sauce and your favourite salt (e.g. sea salt or Lite Salt) will help to boost the taste.   

Although the calorie count is not that high, this makes for a surprisingly large omelette.  There are three versions of the recipe shown below if the larger ones are too much to get through (a good problem to have, really).  

A word of caution though, this recipe has been intentionally engineered for maximum satiety.  Many people have found that they are not hungry for a long time after eating this. If you find you are not hungry you can consider delaying lunch and skipping dinner.  

We strongly recommend you start tomorrow with breakfast rather than skipping breakfast or fasting tomorrow.  People who kick off their day with a high protein breakfast consistently eat less across the day. You are likely to make less than optimal food choices if you get hungry at night, overeat and store more of it as fat.  



Spinach, Cooked from Fresh50g
Red Star, Nutritional Yeast5g
Eggs, Cooked2medium
Egg Whites Only, Cooked150g
Mackerel, Canned, Drained95g


Spinach, Cooked from Fresh75g
Red Star, Nutritional Yeast5g
Eggs, Cooked2medium
Egg Whites Only, Cooked200g
Mackerel, Canned, Drained95g


Spinach, Cooked from Fresh100g
Red Star, Nutritional Yeast10g
Eggs, Cooked3medium
Egg Whites Only, Cooked200g
Mackerel, Canned, Drained95g


  • Wilt spinach (and optional mushrooms) in a non-stick pan.  
  • Measure out the eggs, egg white and nutritional yeast and mix together.  
  • Cook egg mixture in a non-stick fry pan.
  • Add in spinach (and optional mushrooms).  
  • Fold omelette over spinach and mushrooms.  
  • Serve with salt, pepper and sweet chilli sauce to taste.  Enjoy! 
  • If you want to add the mackerel (or sardines) these can go in the mix or you can add them at the end as shown below.


One small version provides 374 calories, 51 g of protein, 16 g of fat and 3 g of net carbs.

The medium version provides 400 calories, 57 g of protein, 16 g of fat and 4 g of net carbs.

The larger version provides 480 calories, 63 g of protein, 21 g of fat and 4 g of net carbs.


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

Suitable for

  • maximum nutrient density
  • bodybuilders
  • nutrient-dense maintenance
  • fat loss
  • blood sugar & fat loss
  • athletes & bulking


  • Marty & Monica Kendall


Click the links below to see the highest-ranking recipes for each goal.

nutrient density97%
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