Vegetable & The Josh Omelette

A classic breakfast packed with protein and vegetables

Serves: 1

Prep Time: 10 minutes

Cook Time: 8 minutes

Difficulty: Easy

Ingredients

• 3 eggs

• 50 g baby spinach

• 50 g mushrooms, sliced

• ½ tomato, diced

• 20 g reduced-fat grated cheese

• Olive oil spray

• Salt and cracked black pepper

Method

1. Lightly spray a non-stick frying pan with olive oil and heat over medium heat.

2. Add the mushrooms and cook for 3-4 minutes until softened.

3. Add the baby spinach and cook until just wilted.

4. In a bowl, whisk the eggs with a pinch of salt and cracked black pepper.

5. Pour the eggs evenly over the vegetables.

6. Sprinkle over the diced tomato and reduced-fat cheese.

7. Cook for 3-4 minutes until the base has set.

8. Carefully fold the omelette in half and cook for another minute.

9. Serve immediately.

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Approximate Nutrition (Per Serve)

Calories	Protein	Carbohydrates	Fat	Fibre
390 kcal	31 g	8 g	25 g	4 g

Optional: The Josh Omelette Version

This is the version I eat almost every morning.

Instead of adding cheese, I increase the protein with lean chicken breast, add a little more crunch with fresh capsicum and finish it with avocado. It keeps me fuller for longer and easily gets me over 50 g of protein before the day has really started.

Instead of:

• 20 g reduced-fat cheese

Use:

• 100 g cooked chicken breast, diced or shredded

• 50 g red capsicum, diced

• ½ avocado, sliced (served on top or alongside)

Simply add the chicken and capsicum to the pan with the mushrooms and spinach before pouring in the eggs. Once cooked, top with the sliced avocado.

Approximate Nutrition (The Josh Omelette Version)

Calories	Protein	Carbohydrates	Fat	Fibre
550 kcal	53 g	13 g	31 g	10 g

Ingredient Swaps

Protein

Choose one:

• Eggs

• Egg whites (replace one or two whole eggs)

• Smoked salmon

• Shaved ham

• Leftover cooked chicken

Vegetables

Use whatever is in the fridge:

• Capsicum

• Zucchini

• Onion

• Cherry tomatoes

• Kale

• Broccoli

• Asparagus

• Spring onion

Cheese

Swap for:

• Reduced-fat tasty cheese

• Feta

• Parmesan

• Cottage cheese

• Leave it out altogether

Extras

Try adding:

• Fresh herbs

• Chilli flakes

• Avocado

• Salsa

• Mushrooms

• Baby spinach

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Meal Prep

This omelette is best enjoyed fresh.

To save time in the morning, chop all of your vegetables the night before and store them in an airtight container in the fridge.

If you're really trying to speed things up before work, whisk your eggs the night before too.

Then all you've got to do is cook everything in the pan.

If you live in the area, you can walk into Davina Cafe in Spring Hill and ask for the Josh Omelette to get my exact version.

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Coach Notes

• Cook the vegetables first to remove excess moisture and prevent a watery omelette.

• A non-stick frying pan makes folding the omelette much easier.

• The Josh Omelette is my breakfast nearly every morning. Swapping the cheese for chicken breast and adding avocado boosts the protein, provides healthy fats and keeps me satisfied well into the afternoon.

• If you're training first thing in the morning, consider serving it with a piece of fruit or wholegrain toast for some additional carbohydrates.

• Don't worry if your omelette isn't perfectly folded, it'll taste exactly the same.

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Shopping List

Protein & Dairy

• Eggs

• Reduced-fat grated cheese

• Cooked chicken breast (optional)

Fresh Produce

• Baby spinach

• Mushrooms

• Tomato

• Red capsicum (optional)

• Avocado (optional)

Pantry

• Olive oil spray

• Salt

• Cracked black pepper