Protein-Packed Salmon & Veggie Breakfast Plate

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🥗 Recipe Title: Protein-Packed Salmon & Veggie Breakfast Plate

❓ Q1: What ingredients do I need?

Main Ingredients (1 serving):

  • 4 oz cooked salmon (grilled, baked, or pan-seared)

  • 2 large eggs (or egg whites for lower fat)

  • 1/2 cup spinach (fresh or sautéed)

  • 1/2 cup cherry tomatoes, halved

  • 1/4 avocado, sliced

  • 1/4 cup cooked sweet potato or roasted baby potatoes (optional)

  • Olive oil or cooking spray (for cooking)

  • Salt & pepper, to taste

  • Optional: red pepper flakes, lemon wedge, fresh herbs (dill, parsley)

❓ Q2: How do I make this?

Step-by-Step Instructions:

  1. Prep the veggies:

    • Sauté spinach with a bit of olive oil over medium heat until wilted (1–2 minutes).

    • Pan-roast or warm the cherry tomatoes just until softened (optional).

  2. Cook the eggs:

    • In a non-stick pan, cook the eggs your preferred way (scrambled, fried, or poached).

    • Season with salt and pepper.

  3. Heat the salmon (if pre-cooked):

    • Reheat leftover salmon gently in a pan or microwave.

    • If raw, cook it with a bit of oil until it flakes easily (about 3–4 mins per side depending on thickness).

  4. Assemble the plate:

    • Add spinach, tomatoes, cooked eggs, and salmon to the plate.

    • Top with sliced avocado and optional sweet potatoes.

    • Garnish with herbs, red pepper flakes, or a squeeze of lemon juice.

❓ Q3: How much protein is in this dish?

Approximate Nutritional Info (per serving):

  • Calories: 400–500 kcal

  • Protein: 35–40g

  • Carbs: 10–20g (depends on sweet potato use)

  • Fat: 25–30g (from salmon, avocado, oil, eggs)

❓ Q4: Is it meal-prep friendly?

Yes. You can:

  • Pre-cook the salmon and roasted veggies.

  • Use hard-boiled eggs or pre-scrambled egg muffins.

  • Store in containers and reheat when ready to eat (hold off on avocado until serving).

❓ Q5: Can I make it dairy- or gluten-free?

  • Dairy-Free? ✅ Yes, no cheese or milk involved.

  • Gluten-Free? ✅ Yes, naturally gluten-free.

❓ Q6: Can I swap ingredients?

Absolutely. Try these ideas:

  • Protein: Replace salmon with grilled chicken, tofu, or smoked salmon.

  • Veggies: Use kale, zucchini, mushrooms, or bell peppers.

  • Carbs: Add quinoa, brown rice, or leave them out for low-carb.

  • Eggs: Use egg whites or a plant-based egg substitute.

❓ Q7: When is it best to eat this?

  • Breakfast: Keeps you full for hours due to high protein and healthy fats.

  • Post-Workout: Excellent muscle recovery meal.

  • Brunch or Lunch: Light yet satisfying.

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