Eggs: 100g (2 medium), Egg white: 30g (from 1 large egg), Avocado: 50g (1/4 medium, sliced), Cheddar cheese (low-fat): 20g (1 tbsp, shredded), Cherry tomatoes: 50g (5-6, halved), Red bell pepper: 30g (1/4 cup, diced), Green onions: 10g (2 tbsp, chopped), Fresh cilantro: 3g (1 tsp, chopped) or dried cilantro: 1g (1/4 tsp), Olive oil: 5g (1 tsp), Lime juice: 3g (1/2 tsp), Red pepper flakes: 1g (1/4 tsp, optional), Arugula: 20g (2/3 cup), Whole grain toast: 30g (1 slice), Salt and pepper: to taste
1. In bowl, whisk 100g eggs with 30g egg white, salt and pepper until well combined. 2. Heat 5g olive oil in non-stick skillet over medium heat. Add 30g diced red bell pepper, cook 2 minutes until slightly softened. 3. Add 10g chopped green onions, cook 30 seconds until fragrant. 4. Pour egg mixture over vegetables, tilting pan to spread evenly. Cook 2 minutes until edges begin to set. 5. Using spatula, gently lift edges of omelette, allowing uncooked egg to flow underneath. Cook 1-2 minutes more. 6. When omelette is almost set but still slightly moist on top, sprinkle with 20g shredded cheddar. Cover pan with lid for 1 minute to melt cheese. 7. Fold omelette in half, slide onto plate. 8. Arrange 50g sliced avocado and 50g halved cherry tomatoes on top of omelette. 9. Sprinkle with 3g fresh cilantro (or 1g dried), 1g red pepper flakes (if using), and drizzle with 3g lime juice. 10. Serve with 20g arugula dressed with a squeeze of lime juice and 30g whole grain toast.
This vibrant omelette provides high-quality protein that supports muscle maintenance during hormonal transitions. Avocado delivers monounsaturated fats that support hormone production and brain health. The healthy fats also promote absorption of fat-soluble vitamins essential for bone and skin health. Bell peppers provide vitamin C that supports collagen production for skin elasticity. The whole grain toast offers B vitamins and fibre for sustained energy and digestive health. This balanced combination of protein, healthy fats, and complex carbohydrates helps stabilize blood sugar levels, reducing energy crashes and mood fluctuations throughout the morning.
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