Day 5

Breakfast: Mediterranean Veggie Omelet

Cooking time: 15 minutes

Calories: 373

Ingredients:
  •       1 teaspoon extra-virgin olive oil
  •       ½ cup (15g) spinach
  •       2 pieces (18g) of artichoke hearts, soaked in water, drained, chopped
  •       2 green olives, pitted and chopped
  •       ½ cup (122g) cherry tomatoes, halved
  •       2 eggs
  •       dash of sea salt and freshly ground black pepper
  •       ¼ cup goat cheese, crumbled
  •      1 tablespoon freshly chopped parsley or basil
How to make:
  1. Preheat the oven to 325°F (162°C).
  2. Heat extra virgin olive oil in an iron cast skillet over medium heat. Add spinach and sauté for about 4-5 minutes or until wilted.
  3. Add artichoke hearts, olives, and tomatoes and cook for 3 minutes or until softened.
  4. In a bowl, add the eggs, sea salt, pepper, and whisk in a bowl. Add the egg mixture over the vegetables and stir for about 2 minutes. Sprinkle cheese over the omelet and bake in the preheated oven for about 5 minutes or until set.
  5. Transfer the omelet to a serving plate and top with freshly chopped parsley or basil.
Nutrients

Water: 114.11 g

 

Energy: 373 kcal

 

Protein: 23 g

 

Total lipid (fat): 27 g

 

Saturated fat: 12 g

 

Carbohydrate: 9.7 g

 

Fiber, total dietary:  g

 

Sugars, including NLEA:  g

 

Added sugars: 0 g

 

Calcium (Ca): 229.03 mg

 

Iron (Fe): 5.29 mg

 

Magnesium (Mg): 36.48 mg

 

Phosphorus (P): 338.32 mg

 

Potassium (K): 292.78 mg

 

Sodium (Na): 758.09 mg