This reverse omelette is an innovative twist on a regular omelette, with the cheese forming a crispy outer layer. This recipe will satisfy you to the point of rapid fat loss while still supplying you with adequate nutrients on a vegetarian diet.
Combining whole eggs and egg whites ensures you get all the nutritional benefits from the eggs while keeping dietary fat a little lower to enable you to use the fat on your body for fuel instead.
The whole eggs in this recipe provide bioavailable protein, along with omega 3, choline, folate, and vitamins B5, B12 and E, and the egg whites boost the protein a little more, along with B2 and selenium.
If Omega Plus eggs are available in your area, they may provide even higher Omega 3 and vitamin B12. Cheese adds some calcium, spinach brings folate, potassium and vitamins A and K1, and the mushrooms round out the ensemble with copper and vitamin D.
Scorecard
- Diet Quality Score = 93%
- Satiety Index Score = 58%
- Protein % = 41%
- P:E ratio = 1.3
Macros
One serving provides 283 calories, 28 g protein, 15 g fat and 6 g net carbs.
Micros
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
Ingredients
SERVES 1
- Two large eggs
- 60 g (2.1 oz) egg white
- 25 g (0.9 oz) cheddar cheese (low fat), grated
- 50 g (1.8 oz) spinach, chopped
- 50 g (1.8 oz) brown mushrooms, sliced
- One clove garlic
- Olive oil spray
Directions
- Spray a nonstick pan with oil.
- Saute mushrooms and spinach with a clove of garlic. Remove vegetables from the pan and wipe clean.
- Grate the cheese and add it to the nonstick pan in a thin layer and let it melt, then add eggs.
- When the cheese browns, lay the mushrooms and spinach over half the eggs, and fold and cover until warm.
More
- Want more amazing recipes like this that focus on satiety (feeling fuller for longer with less calories/energy) and the critical nutrients you’re probably missing? Check out our NutriBooster recipe books (including free recipe samples).
- If you want to finally lose excess weight without hunger using a guided program, including personalised personalised satiety reports, check out the Macros Masterclass.
