If you are wondering what’s the big secret of losing weight and staying healthy and fit, then the answer probably would be a strong and healthy breakfast. But, what a strong and healthy breakfast means? For most nutrition and diet specialists it means 60% carbs, 25% protein and 15% fats. Following this scheme, the meal that best suits it is egg white spinach omelet. And here’s why.
Egg White Spinach Omelet and Nutritional Values
Firstly, eggs is the crucial protein container for everyday menu. One egg (whole) contains 96 calories, of which 11% of fat (7.3 g), 10% of saturated fat (2g), 64% of cholesterol (191mg), 4% of sodium (98mg), and 6.5g of proteins. One egg also.. contains 3% calcium and 5% iron, so it’s a valuable source of these minerals too. Don’t be scared of confused with high level of cholesterol, because it won’t hurt your overall cholesterol level if you eat eggs twice a week. On the other hand, spinach is a great ingredient in everyone’s daily menu because of its low calorie value (15 calories for a cup of spinach), and its high level of iron and calcium. As you may know, green leafy vegetables are desirable in every nutrition plan because the level of calcium and iron is at highest in them. So, basically, you have a lot of healthy things in just 100 calories!
One of the most popular recipes for egg white spinach omelet goes as follows:
- Egg whites (4–5)
- Egg yolks (1)
- Almond milk (30 ml)
- Tomato (one half)
- Shredded spinach (1 handful)
- Purple Onion (1 tabs)
- Basil (1 pence)
- Olive oil cooking spray
- Garlic (optional)
Egg White Spinach Omelet | How to Prepare Your Meal
First, chop the veggies (tomato and onion) in one bowl and beat egg whites, egg yolk and almond milk in the other. Spray a small frying pan with olive oil and just quick sauté the veggies (only to soften them). When finished, put veggies on the side, spray the pan again, put medium-low heat, and pour the eggs. Once the eggs got firm, put the veggies on one side, and fold the other half over the top. You can serve it with fresh fruits, to boost your metabolism even more! The choice of fruits is yours, but you should probably use some with lots of fibers, or some citrus fruits. Egg white spinach omelet prepared in this way contains 203 calories (just omelet, without fruits!). 5g of fat, 20 g of proteins and 18 g of carbs make this dish suitable for breakfast, lunch, or dinner. It also contains 272 mg of sodium, 8g of sugar, and 2g of fiber. So, it’s a little nutrition bomb, especially for those who lacks energy in the morning and who needs to follow a strict, low-carb/high-protein diet plan with exhausting physical training.
A great tip: you can prepare this egg white spinach omelet in advance, pack it in a lunch box and put it in a wrap (either gluten free or whole grain) for a healthy meal on the go. Or, you can just eat it with some lemonade on the side! Enjoy!