Breakfast of champions- High Protein - Low carb looove it

High Protein - Low carb made this today, and it was scrumptious. - Best post workout breakfast i ever had, and it set me up for the day

workout = 339 cals
omelet = 431 cals

True cost = 92 cals cals carb fat protein

Tesco - Medium Free Range Egg, 3 egg 213 0 15 18
Co-Operative - Sardines In Tomato Sauce, 120 g 195 2 12 20
Onions - Raw, 0.5 medium (2-1/2" dia) 23 6 0 1

dont be afraid of fats, these are good fats that your body needs

Here is how to do it

To be eaten after a workout as a main meal, i usually eat it after burning about 300-350 calories, and when this is only 428 calories...it gives me a net calorie intake of 90 odd calories, and i am set for the day, and here's how i do it.......

1.Chop the onion and put in a small frying pan, with a few sprays of Olive oil or coconut oil if you prefer,

2. Empty the sardines into a bowl and chop up with a fork

3. when the onions are part sauteed, add the Sardines (or mackerel/salmon) and stir until warmed through Being careful not to let all the olive oil disintegrate

4. while this is heating, crack and beat three medium sized eggs, and whisk them until bubbles appear.

5. Add the egg to the pan and stir, to allow the fish and onion to be evenly distributed around the egg.

6. Using a fork or a spatula ( i use a fork) gently go round the outside of the pan, pulling down the already setting edges, allowing the liquid to fall in underneath the edges, thus strengthening the outsides.

n.b. Keep it moving to prevent sticking

6. I don't suggest Flipping it unless you want to be covered in fish and egg, so i just turn the pan over onto a plate and the slide back off the plate, into the pan using a spatula underneath the omelet to steady it, give it a minute or so, and you are ready to dump it onto the plate, and chow down, with a big mug of green tea with lemon or mint........

today, workout = 339 cals
omelet = 431 cals

true cal cost = 92 cals

well worth it!!!!!!