30G Protein Omelette Breakfast with 5 Days Meal Prep Recipe

Lately, we hear all the time that we need to consume a lot of protein to be healthy and to preserve and build muscle mass. I put together my easy 30g protein omelette breakfast together with 5 days meal prep recipe so that you can get fueled for an entire week of work.

Here comes the interesting part, the omlettes will be done all together and baked in the oven like a pie. After it is done, you will be able to cut it in 5 portions and split it for each day. Let’s start with the grocery list.

30g Protein Omlette Grocery List

• 10 eggs
• 500g egg whites
• avocados
• olives
• cherry tomatoes
• fresh dill
• fresh parsley
• salt
• chilly flakes

These ingredients are carefully selected to fulfill our body’s needs when we speak about macronutrients. Having a balanced plate that contains protein, fats and low carbohydrates is essential in the morning as we are breaking our overnight fast with this. If we are not doing it right, we are destabilizing our blood sugar levels for the entire day.

A breakfast that contains at least 30g of protein sets the tone for the entire day. It gives the body the ability to better fight cravings and to have more energy during the day. Remember that caffeine is best to be consumed after breakfast and not on an empty stomach.

If you can’t ditch the coffee first thing in the morning as it is not doing you any good this way, at least try to add some collagen powder and MCT oil to it. This means protein and fat which lower the effect of caffeine on your cortisol. Drinking plain coffee or coffee with plant milk without eating anything else before, raises your cortisol levels, which is the stress hormone.

Omelette Cooking Instructions

1. Start by cracking open the 10 eggs in the heat-resistant container.
2. Add 500g of egg whites over the eggs and whisk together with a fork.
3. Add salt and chilli to taste and whisk one more time.
4. Bake close to 1 hour at 180C/356F.
5. Once done, let it cool and then cut into 5 equal portions.

My final result is not the prettiest but I assure you it is the tastiest:

Omlette Plate Assembly

As we need to have a good amount of each macronutrient, let’s try to complete the 30g protein omelette breakfast with the other foods on the grocery list.

• Cut or break parsley and dill, around 1/4 of the plate. Feel free to substitute with any other leafy greens you like.
• Cut around 4-5 big cherry tomatoes or 8-9 small.
• Cut in cubes one small avocado or a half from a bigger one.
• Add 5 big olives.

My final result looks like this:

Key Takeaways

This is a simple yet fulfilling 30g protein omelette breakfast that satisfies your taste buds while keeping your blood sugar levels stable. It only takes 5 minutes of your effort to make and you will have a healthy breakfast for 5 days.