Veggie Omelette with Whole-Grain Toast
A 12-minute breakfast with 25 g of protein and 370 kcal and a broad vitamin profile — three-egg omelette with bell pepper, mushrooms, onion, and toast.
A 12-minute breakfast with 25 g of protein and 370 kcal and a broad vitamin and mineral profile. A three-egg omelette stuffed with bell pepper, mushrooms, and onion, served with whole-grain toast.
Ingredients (1 serving)
- Eggs — 3 large
- Bell pepper — 50 g
- Mushrooms — 50 g
- Onion — 30 g
- Whole-grain bread — 1 slice (40 g)
- Olive oil — 1 tsp
Macros per serving
- Calories: 370 kcal
- Protein: 25 g
- Fat: 15 g
- Carbs: 32 g
- Fiber: 5 g
Key micronutrients
- Selenium: ~40 µg
- Vitamin C: ~60 mg
- Choline: ~350 mg
- B12: ~1.2 µg
Why it earns a spot in the rotation
- Micronutrient breadth. The eggs and vegetables together cover selenium, vitamin C, choline, and B12 in one plate, matching the description's broad-profile claim.
- Protein density. 25 g of protein for 370 kcal from three whole eggs.
- Vitamin C from peppers. The bell pepper contributes ~60 mg of vitamin C.
- Choline and B12 from eggs. ~350 mg of choline and ~1.2 µg of B12 per serving.
Related protocols
Sources
AgeGen recipes are sourced from the USDA FoodData Central database. Macros are calculated per the ingredient panel; round to the gram.
