Protein is the most important macronutrient for anyone looking to manage weight or build lean muscle. Starting your day with a high-protein meal like an omelet increases your metabolic rate through the thermic effect of food. This Mediterranean-style omelet combines high-quality protein with the anti-inflammatory power of fresh vegetables and healthy monounsaturated fats.
Why Eggs are the “Perfect” Protein
Eggs contain all nine essential amino acids that your body cannot produce on its own. Furthermore, the yolks are rich in Choline, a nutrient that is essential for brain health and fat metabolism. By adding spinach and tomatoes, you introduce Vitamin K and Lycopene, which protect your cells from oxidative stress.
The Recipe: The Zesty Mediterranean Omelet
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Ingredients:
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3 Large Organic Eggs (or 2 eggs + 2 egg whites)
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1 cup Fresh Spinach (chopped)
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1/4 cup Cherry tomatoes (halved)
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1 tbsp Feta cheese (crumbled)
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1/4 ripe Avocado (sliced for topping)
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1/2 tsp Dried Oregano
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1 tsp Olive oil
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Instructions:
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Prep the Veggies: In a non-stick skillet, heat the olive oil over medium heat. Sauté the spinach and tomatoes for 2–3 minutes until the spinach is wilted.
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Whisk: While the veggies cook, whisk your eggs in a bowl with a pinch of salt, pepper, and the dried oregano.
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The Pour: Pour the eggs over the vegetables in the skillet. Using a spatula, gently lift the edges to let the uncooked egg flow underneath.
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Fold & Melt: Once the eggs are mostly set but still slightly moist on top, sprinkle the feta cheese over one half. Fold the omelet in half and let it sit for 30 seconds to melt the cheese.
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Finish: Serve with fresh avocado slices on the side for an extra dose of healthy fats.
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Key Advantages
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Muscle Support: Provides the necessary amino acids for muscle repair and growth.
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Brain Function: Choline in the yolks improves memory and mood.
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Appetite Control: High protein levels suppress the hunger hormone (ghrelin), keeping you satisfied for hours.
