This omelet is so light, healthy, and delicious, it will make you GLOW! Meals like this are key to my life, so in this post I am also going to share a real day of food for me. So, the zillion of you that have asked me, “but Erica what to you really eat”, this is for you…
OK. …no, I don’t eat all the rich foods I post (GASP!) …but I do taste them. I literally just taste. Now, there are times – like with my Poblano and Pepperjack Popovers and Garlic, Bacon, and Beer Mac ‘n Cheese, where I really do just totally lose it. I ate 5 of those popovers …right then. And while I may literally feel the food going directly to my ass, I try to not feel guilty because I eat so healthy the rest of the time.
See, I used to have a mantra – “be good during the week, then go nuts on the weekend”. In my 20s, that worked great. In my 30s, it worked alright. My 40s – BAM! Badonkadonk. So I have had to change my habits …Now, instead of going hog wild on the weekend, I still splurge but I have changed my definition of what a splurge is. Translation: portion control. Nothing is forgidden, I just watch how much.
The rest of the time, my diet is calculated to help me reach my goals. I have posted many recipes focused on ‘carb-loading’ before a triathlon like my Orzo Power Salad or Zucchini Spaghetti with Kale Pesto. But that is only the week or so leading up to the event. Today, I am 6 weeks out from my next tri, so I am trying to build muscle. My diet is very protein focused because muscle = power. I am eating lots of cottage cheese, nuts, fish, and egg whites …lots of egg whites especially because they are the leanest and most bioavailable source for protein. I have them hardboiled in the morning and in an omelet at night with lots of veggies.
Here’s an example day, breakfast, lunch, and 2 snacks, packed the night before to bring to work the next day…
I have an early morning banana and coffee before my first workout. Then breakfast #2 is 3 whites and 1 whole egg, 1 c berries, and 2 slices whole wheat toast with 1 T almond butter. …and more coffee. Greek yogurt and 2 T granola are snack #1. Lunch is a fresh salmon and avocado sandwich, grapefruit, and carrots. Snack before my second workout is nuts and 2 dark chocolate squares. Then this Spinach, Feta, and Herb Egg White Omelet and veggies is a typical dinner. Along with a skinny cocktail Ruby Refresher …cuz, you know.
All together, this comes to over 100g protein (Woop!) and a little over 1600 calories total for the day which may be a bit of a deficit depending on my workout schedule. Here’s this week’s plan:
Today, I biked 21 miles and as I’m typing, I’m munching on spinach and kale corn chips with hummus. Other days, I may add something like some brown rice or a sweet potato with black beans with dinner and Gatorade after workouts. But I really want to stress the point that it’s super super important not to eat too little or the body will burn muscle for energy and metabolism will go down – not attractive.
So that is a typical day of food for me …And now dinner! Totally random, but I have been craving spanikopita lately so I went there with this omelet. The flavor punch comes from the garlic and herb feta – just a little sprinkled in, around, over, and above 🙂 makes this omelet sooo satisfying! Easy to make and ready in just a couple minutes, perfect any time of day. It makes me happy happy inside and out because with meals like this, it isn’t dieting – this is living.
- 1 t extra virgin olive oil
- 1/4 c onion, 1/4-inch dice
- 1 small clove garlic, minced
- 2 c packed, fresh baby spinach leaves
- 2 T fresh chopped parsley, divided
- cooking spray (preferably olive oil)
- 3 egg whites, lightly beaten
- pinch kosher salt
- pinch fresh cracked pepper
- pinch Old Bay seasoning (optional)
- 2 T garlic and herb feta cheese, divided
- Heat the olive oil in a medium-sized, nonstick skillet. Add the onion and saute until lightly browned. Add the garlic, spinach leaves, and 1 T parsley. Cook, tossing, until the spinach is nice and wilty. Remove the spinach-onion mixture to a plate and set aside.
- With a paper towel, wipe out the nonstick pan. Spray the pan well with olive oil and heat over medium heat. Lightly mix in the salt, pepper, Old Bay, and 1 T parsley into the egg whites. Add the egg whites to the pan. Let cook until just about cooked through (don't touch it!). Add the spinach-onion mixture down the middle of the pan over the egg whites. Sprinkle 1 T feta. Using a spatula (or two - I use a spatula and rubber spatula together), gently fold one side of the egg whites over top the spinach. Repeat with the other side to form the omelet (it will probably tear a little since the egg whites are delicate - this is ok! mine did).
- Transfer omelet to serving plate. Sprinkle the remaining 1 T feta and 1 T parsley over top and serve. Yield: 1 omelet.