nutrition Sep 23, 2020


Serves 1

Prep Time 15 minutes

Eggs are an excellent choice as a high protein breakfast that leaves you feeling full. So why not make them a full meal bye adding some vegetables and rice to go with it. This breakfast option is one of my personal favourites. 


  • 3 Eggs (2 for females)
  • ½ cup cooked Brown Rice
  • Large handful of Baby Spinach
  • ½ capsicum, sliced
  • 3-4 mushrooms, sliced
  • Drizzle of Extra Virgin Olive Oil
  • Dash of Cayenne Pepper
  • Dash of Turmeric
  • Pinch of Sea Salt
  • Fresh Ground pepper


Cook brown rice according to package directions. Use chicken broth instead of water for a more seasoned flavour. Or add ½ cup of left over cooked brown rice to sauté pan with other vegetables to save time.

Add olive oil to medium heat pan and sauté spinach, mushrooms, capsicum and ½ cup cooked brown rice for about 5-7 minutes. Season to taste with Cayenne Pepper, Turmeric, salt and pepper. Stir occasionally to combine ingredients.

Spray non-stick spray in a separate omelette pan on medium heat. Add 3 eggs and cover until cooked till liking. Add sauté to plate and top with eggs.



Considered the “gold standard” for protein quality because their amino acids are the most digestible to humans. One egg contains 6 grams of high-quality protein and all 9 essential amino acids. Eggs promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals. Many people find their hair growing faster after adding eggs to their diet, especially if they were previously deficient in foods containing sulphur or B12.


One cup of spinach has nearly 20% of the RDA of dietary fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating. The vitamin C, vitamin E, beta-carotene, manganese, zinc and selenium present in spinach all serve as powerful antioxidants that combat the onset of osteoporosis, atherosclerosis and high blood pressure.


A high-quality source of protein and rich in dietary fiber, including those responsible for heart health and lowering cholesterol. Mushrooms are a great source of Vitamin D, help boost your immune system, are rich in antioxidants, and help speed up metabolism.


Helps in curing many diseases that include lowering blood pressure, reducing cholesterol and warding off strokes and heart attacks, speeding up metabolism, treating colds and fevers, preventing cancer and pain control.


Mark Moon is a holistic fitness and wellbeing coach with over 20 years experience educating people on the importance of a balanced and sustainable approach to their health and lifestyle. His philosophy is to teach people to think long term and big picture about how they want their life to look, and uses modalities such as strength training, yoga and life coaching to help them create it.

As a dynamic and down-to-earth trainer, Mark believes there are three key areas to sustainable fitness: MINDSET – NUTRITION – MOVEMENT – and when optimized, there’s no limit to the personal, professional and wider life goals you can achieve.

You can join Mark’s online fitness and yoga classes, or find him teaching in numerous Sydney-based health clubs including Body Mind Life, The Space Yoga Studio, Flow Athletic, Crunch Fitness and Fitness First.

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