Here’s a simple and nutritious recipe for Scrambled Eggs with Spinach and Whole-Grain Toast, perfect for bodybuilders or anyone looking for a high-protein, healthy breakfast!
Ingredients (Serves 1)
- 2 large eggs (or 4 egg whites for lower fat)
- 1 cup fresh spinach (roughly chopped)
- 1 slice whole-grain bread (or 2 slices for extra carbs)
- 1 tablespoon olive oil or butter (for cooking)
- 1 clove garlic (minced, optional)
- Salt and pepper (to taste)
- Optional toppings: shredded cheese, avocado slices, or hot sauce
Instructions
1. Prepare the Spinach:
- Heat a non-stick skillet over medium heat.
- Add 1 teaspoon of olive oil or butter to the pan.
- Sauté the minced garlic (if using) for 30 seconds until fragrant.
- Add the spinach and cook for 1-2 minutes until wilted. Remove from the pan and set aside.
2. Scramble the Eggs:
- In a bowl, crack the eggs (or egg whites) and whisk them until smooth. Add a pinch of salt and pepper.
- Reheat the skillet over medium-low heat and add the remaining olive oil or butter.
- Pour the whisked eggs into the skillet. Let them sit for a few seconds, then gently stir with a spatula to create soft curds.
- When the eggs are halfway cooked (still slightly runny), add the wilted spinach back into the pan. Mix well and cook until the eggs are fully set but still moist.
3. Toast the Bread:
- While the eggs are cooking, toast the whole-grain bread to your desired level of crispiness.
4. Serve:
- Place the scrambled eggs with spinach on a plate.
- Add the toasted whole-grain bread on the side.
- Optional: Top the eggs with shredded cheese, avocado slices, or a dash of hot sauce for extra flavor.
Macros (Approximate)
- Calories: ~300-350 kcal
- Protein: ~18-20g
- Carbs: ~20-25g
- Fats: ~15-18g
This meal is quick, easy, and packed with protein, healthy fats, and fiber to fuel your day or post-workout recovery. Enjoy! 🍳🥬🍞