Spinach Omelette
A fast, high-protein breakfast that gets you to 30 g of protein without a shake. Soft eggs, wilted spinach, and just a few minutes at the stove.
Why this works on GLP-1
Eggs are one of the easiest ways to front-load protein at breakfast, which matters most on GLP-1 medication when appetite fades as the day goes on. Getting a solid amount of protein early helps protect lean muscle during weight loss and tends to be more achievable than trying to catch up later.
Whole eggs alone sit around 18 g of protein, so this version adds egg whites to reach 30 g in a small, gentle portion that is easy to tolerate. The spinach adds volume, fibre, and nutrients for very little extra calories.
per omelette
per omelette
single serving
Ingredients · makes 1 serving
- EggsLarge 2
- Egg whitesTo lift the protein without extra fat · use carton whites or separate 2 eggs 2 (about 60 g)
- SpinachFresh, roughly chopped, or a handful of frozen 50 g
- Olive oil or butterFor the pan 1 tsp
- Salt and pepperTo taste to taste
- OptionalA little grated cheese, or herbs like chives to taste
Method
Whisk the eggs. Crack the whole eggs into a bowl, add the egg whites, season with salt and pepper, and whisk until fully combined and a little frothy.
Wilt the spinach. Heat the oil or butter in a non-stick pan over medium heat. Add the spinach and cook for a minute or two, stirring, until just wilted. Spread it evenly across the pan.
Add the eggs. Pour the egg mixture over the spinach. Let it sit for a few seconds, then gently draw the edges towards the centre with a spatula, tilting the pan so the runny egg fills the gaps.
Fold and serve. Once the top is nearly set, fold the omelette in half, cook for another 30 seconds, then slide onto a plate. Add optional cheese or herbs, and eat slowly to gauge fullness on a reduced appetite.
Approximate nutrition per omelette
Makes one serving. Figures vary with egg size and any added cheese. The egg whites are what lift the protein towards 30 g without much extra fat.
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