PSMF 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 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 adequate quantities, 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.  

As an optional extra, mushrooms will improve nutrient density and satiety.  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 bulky omelette.  There are three versions of the recipe shown below. It may be prudent to start with the small, as the large is a lot of food!   

A word of caution, this recipe has been 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, consider delaying lunch and skipping dinner.  

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.  


Small (1200 calorie per day meal plan)

Eggs, Cooked3large
Spinach, Cooked from Fresh50g
Bragg, Nutritional Yeast Seasoning5g
Egg Whites Only, Cooked150g

Medium (1500 calorie per day meal plan)

Eggs, Cooked4large
Egg Whites Only, Cooked200g
Spinach, Cooked from Fresh75g
Bragg, Nutritional Yeast Seasoning5g

Large (1800 calorie per day meal plan)

Eggs, Cooked5large
Egg Whites Only, Cooked250g
Spinach, Cooked from Fresh100g
Bragg, Nutritional Yeast Seasoning5g


  • 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! 


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

Suitable for 

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