⏱️ 10 minutes
Ingredients
Woman
- 2 eggs
- Large handful of spinach (80g)
- 5 cherry tomatoes, halved
- 30g feta, crumbled
- 1 tbsp olive oil
- Salt and pepper
- Fresh basil
Man
- 3 eggs
- Extra large handful of spinach (120g)
- 8 cherry tomatoes, halved
- 50g feta, crumbled
- 1.5 tbsp olive oil
- Salt and pepper
- Fresh basil
How to make it
Beat the eggs with salt and pepper. Heat the olive oil in a frying pan over medium-high heat. Add the spinach and tomatoes and cook for 2 minutes until the spinach has wilted. Pour in the egg mixture and let it set for 2 minutes on low heat. Crumble the feta over one half of the omelet. Fold it over and cook for another minute. Garnish with basil.
Macros
| Woman | Man | |
|---|---|---|
| Calories | 340 kcal | 510 kcal |
| Protein | 22g | 33g |
| Carbs | 8g | 12g |
| Fat | 26g | 39g |
| Fibre | 3g | 5g |
💡 Glucose hack: pure protein and fat, hardly any carbs. No spike to start your day with.
Why I start with your breakfast
Half past ten in a meeting, and you notice your fuse getting shorter. A colleague asks a perfectly fair question and you feel irritation rising that doesn't really belong there. Often it has little to do with your colleague, and a lot to do with your blood sugar dropping.
Research shows this time and again: when your glucose drops while your brain has to work hard, you get more irritable, think slower and make worse decisions. Your prefrontal cortex, the part of your brain that keeps the overview and lets you respond calmly, runs largely on glucose. No steady fuel, no steady you.
This is exactly what my workshop Staying Calm Under Pressure is about. The most underestimated dial for emotional calm at work is your blood sugar, and you hold it in your own hands every day. It starts with what's on your plate in the morning.
Start with a quick sugar bomb, a croissant, a glass of juice, sweet cereal, and your blood sugar shoots up and then crashes hard. You feel that dip around half past ten: tired, unfocused, craving something sweet right before that one meeting. A breakfast with protein and fat, like this omelet, keeps your curve flat. You stay sharp until lunch and walk right past the cookie jar.
Why my breakfasts are often a bit heartier
You may notice there's quite a lot on your breakfast plate in my book. That's on purpose. In the morning your body is most insulin-sensitive and you have a whole day ahead to use that energy. Front-load your fuel when your body can do the most with it.
A solid breakfast also keeps you from grazing all afternoon and making up for it in the evening. Starting well means eating more calmly the rest of the day. A matter of smart timing.