13/05/2026
A simple, high protein recipe packed with colourful vegetables, quality fats, and key micronutrients to support recovery, energy, and everyday performance. Perfect for meal prep lunches, quick breakfasts, or easy post training meals.
Serves
6 slices
I would adjust the portion depending on context here and ensure to pair alongside some quality carbohydrates to complete the meal! Not much of a meal on its own.
Ingredients
* 2 tbsp olive oil
* 1 small onion, sliced
* 2 garlic cloves, minced
* 1 medium sweet potato, grated
* 200g mushrooms, chopped
* 2 large handfuls spinach
* 12 eggs
* 120ml coconut cream or milk
* 1 tsp salt
* ½ tsp black pepper
* 2 tbsp fresh parsley, chopped
* 2 tbsp fresh chives, chopped
* 100g grated gruyère or cheddar cheese
* 50g feta for topping
Method
1. Preheat the oven to 180°C.
2. Heat olive oil in a large oven-safe pan (I used a cast iron pan so it can be put into the oven) over medium heat.
3. Add the onion and garlic and cook for 5–6 minutes until softened.
4. Stir in the grated sweet potato and mushrooms and cook for another 3–4 minutes until softened.
5. Add the spinach and allow it to wilt down.
6. In a large bowl, whisk together the eggs, milk, salt, pepper, herbs, and grated cheese.
7. Pour the egg mixture over the vegetables in the pan. Allow it to cook for 2–3 minutes until the edges begin to set.
8. Sprinkle over the feta and transfer the pan to the oven.
9. Bake for 15–18 minutes until fully set and lightly golden on top.
10. Slice and serve warm or cold.
Performance Insight
This recipe combines high quality protein from eggs with colourful vegetables that provide iron, folate, vitamin C, antioxidants, and fibre to support recovery, immune function, and overall health.
Store in an airtight container in the fridge for up to 4 days. Great for meal prep and easy grab-and-go lunches.
