Ingredients: 3 large eggs, 1 tsp butter, pinch of salt & pepper
Calories: ~270 kcal
Protein: ~18 g
Total Fat: ~21 g
Saturated Fat: ~7 g
Carbohydrates: ~1–2 g
Sugar: ~1 g (from the milk if used)
Cholesterol: ~560 mg
Sodium: ~180 mg
Calcium: ~50 mg
Iron: ~2 mg
Additions (Optional Nutritional Impact):
Splash of whole milk (1 tbsp): +9 kcal, +0.5 g fat
Splash of heavy cream (1 tbsp): +50 kcal, +5 g fat
1 slice of toast (white or whole grain): +70–100 kcal
1 oz shredded cheese: +100–120 kcal, +6–9 g protein
1/4 avocado: +60 kcal, +5 g healthy fats
Vegetables (spinach, mushrooms, tomatoes): low in calories, high in fiber and nutrients
