Anyone who knows me knows I LOVE experimenting with different diet methods and implementing different theories within my own nutrition so I can report back and have a better understanding of these techniques when implementing them with my clients.
Recently I’ve been practicing intermittent fasting (for me this means fasting for a 12-14 hour period) and eating a fat-focused diet (i.e. high fat, low carb) and experimenting with lots of new recipes focused on these macros.
Yesterday I “broke the fast” at around 3:30 p.m., but I’m a sucker for breakfast no matter what time it is, so I still start the day with a breakfast type meal, no matter what time it is!
This week I’m trying to achieve true ketosis and have bumped my fats WAY up and brought my protein WAY down (normally I eat over 200 grams of protein a day and around 75 g of fat, yesterday I brought my protein down to around 120 g and my fats up OVER 120 g!) so this means getting more fats in with each meal.
The best part about this, fat = flavor and this omelet did NOT disappoint (it’s already on the menu again for today!)
Greek Style Omelet
Ingredients:
- whole eggs or egg whites (I used 3 medium whole eggs)
- coconut oil or cooking spray (I used 8 g of coconut oil, but if you want to cut back on the fat you can adjust this quantity, use a coconut oil or olive oil cooking spray, or just use a non-stick pan, but the added flavor of the coconut oil is SO worth the extra fats)
- feta-cheese (again, if you want this to be lower fat you can use a reduced fat-feta, but I used full fat, 11 grams)
- olives! (did you know olives are almost all fat? I always feel like they seem “carby,”- I used 3 large Kalamata!)
- veggies of choice (I opted for mushrooms, onions, and green bell pepper)
- sun dried tomatoes (optional obviously, but a tasty addition, I used 4 g or a couple of strips of sliced dried tomatoes)
- oregano, salt, & pepper
Method:
- Add coconut oil to the pan, finely chop veggies and cook until soft
- Beat eggs with salt, pepper, and oregano, add to pan with cooked veggies
- Cover omelet and allow to cook through, once the top is almost cooked add the feta, cover to melt feta
- Remove from heat, top with sliced olives & sun dried tomatoes and enjoy!
For the quantities I used (3 whole eggs, 1/2 tbsp coconut oil, 11 grams of feta, and 3 olives- NOT including veggies) the macronutrient break down is: 32 f, 24 p, 1 c for a total of 388 QUALITY calories
One of the things I love about omelets is that they are so easy to customize to fit your nutrient goals.
You could easily add chicken or beef to this, more eggs, or egg whites to increase the protein, decrease the amount of oil used or sub some or all of the eggs for egg whites to decrease the fat, or serve it with a starch or fruit if you prefer carbs.
I encourage you to try starting your day WITHOUT carbs and with a high-fat meal instead to see how you feel-in my experience I feel so much better eating this way, my energy is sustained throughout the day and I’m satiated all morning!
Don’t forget to tag me in your creations!
IG: @ifbbprokyfit
Facebook: KY Fitness and Nutrition Consulting