Day 1

Breakfast: Broccoli and Spinach Frittata

Cooking time: 30 minutes

Calories: 334

Ingredients:
  •   2 medium eggs
  •       ¼ cup (60ml) unsweetened/unflavored plant milk
  •   ½ teaspoon fresh /dried thyme
  •   dash of sea salt and freshly ground pepper 
  •   1 tablespoon extra-virgin olive oil
  •   1 garlic clove, minced
  •   ¼ onion, diced
  •   ½ cup (45g) broccoli, chopped
  •   1 cup (30g) spinach
  •   1 tablespoon grated cheddar cheese
How to make:
  1. Preheat the oven to 400ºF (200ºC).
  2. In a medium bowl, combine eggs, milk, thyme, salt, and pepper. Whisk until combined, and set the mixture aside.
  3. Heat a cast-iron skillet over medium heat, adding the olive oil. Add garlic and onion and sauté for about 5 minutes or translucent.
  4. Add broccoli sauté for another 5 minutes. Then add spinach and sauté just until spinach starts wilting.
  5. Sprinkle cheddar cheese over the mixture. Once the cheese starts melting, pour the egg mixture over the broccoli mixture, and cook just until the sides start setting.
  6. Put the skillet in the oven and bake for 20 minutes.
Nutrients

Water: 182.73 g

 

Energy: 334 kcal

 

Protein: 19 g

 

Total lipid (fat): 24 g

 

Saturated Fat: 6.5 g

 

Carbohydrate: 10 g

 

Fiber, total dietary: 3 g

 

Sugars, including NLEA: 2.8 g

 

Added sugars: 0.4g

 

Calcium (Ca): 306.12 mg

 

Iron (Fe): 3.19 mg

 

Magnesium (Mg): 52.9 mg

 

Phosphorus (P) : 299.69 mg

 

Potassium (K): 627.11 mg

 

Sodium: 430.44 mg