Day 1

Breakfast: Mediterranean Breakfast Sandwich

Cooking time: 10 minutes

Calories: 459

Ingredients:
  •   1 teaspoon extra-virgin olive oil
  •   1 garlic clove
  •   ½ cup (15g) spinach
  •   2 medium eggs
  •   ¼ cup fresh basil
  •   1oz (28g) feta cheese
  •   2 slices of whole-wheat bread
  •    pinch of ground black pepper
How to make:
  1. Add olive oil to a pan and heat over medium heat.
  2. Peel and mince garlic.
  3. Once heated, add the garlic and spinach and leave for about 30 seconds or until the spinach begins to soften. Add eggs and cook while stirring for about 2-4 minutes. Remove from the heat and add the basil.
  4.  To assemble the sandwich, place feta over a slice of bread in an even layer. Add in spinach and egg mixture. Season with black pepper and top with the remaining slice of bread.
Nutrients

Water: 150.23 g

 

Energy: 459 kcal

 

Protein: 27 g

 

Total lipid (fat): 23 g

 

Saturated fat: 1.8 g

 

Carbohydrate: 35 g

 

Fiber, total dietary: 5.1 g

 

Sugars, including NLEA: 3.7 g

 

Added sugars: 0.6 g

 

Calcium (Ca): 342.88 mg

 

Iron (Fe):  4.61 mg

 

Magnesium (Mg): 96.53 mg

 

Phosphorus (P):  460.88 mg

 

Potassium (K):  503.03 mg

 

Sodium (Na): 896.67 mg