⚡ Why This Meal Works:
- Complete protein from quinoa and eggs – great for muscle repair 💪
- Healthy fats from egg yolks – supports hormone health 🧠
- Antioxidants from cherry tomatoes – fights inflammation 🛡️
Perfect for breakfast, brunch, or a light pre/post-workout meal.
🛒 Ingredients (1 serving)
| Ingredient | Amount |
|---|---|
| Eggs | 2 whole |
| Cooked quinoa | 1/2 cup (about 90g cooked) |
| Cherry tomatoes | 1/2 cup (about 80g) |
| Olive oil | 1 tsp |
| Salt & pepper | To taste |
| Fresh herbs (basil, parsley) | Optional |
| Avocado (optional) | 1/4 sliced |
👨🍳 How to Cook
Step 1: Cook the Quinoa (if not pre-cooked)
- Rinse 1/4 cup dry quinoa under cold water.
- Cook in 1/2 cup water: bring to boil, reduce to simmer for ~12–15 mins until water is absorbed.
- Fluff with a fork.
Step 2: Sauté Cherry Tomatoes
- Heat 1/2 tsp olive oil in a pan over medium heat.
- Add halved cherry tomatoes and sauté for 2–3 mins until soft and slightly blistered.
- Season lightly with salt and pepper.
Step 3: Fry the Eggs
- In the same or separate pan, add the rest of the olive oil.
- Crack in eggs and fry to your preference:
- Sunny side up: don’t flip, cook until whites are set.
- Over easy: flip gently and cook 30–60 sec more.
- Season with salt and pepper.
Step 4: Assemble
- Plate the warm quinoa.
- Top with sautéed cherry tomatoes.
- Place fried eggs on top.
- Add sliced avocado and sprinkle fresh herbs if desired.
🍴 Nutrition Info (Approximate per serving):
| Nutrient | Amount |
|---|---|
| Calories | ~400 kcal |
| Protein | ~18g |
| Carbs | ~25g |
| Fat | ~22g |
| Fiber | ~5g |
🕒 When to Eat This Meal?
✅ Breakfast – Start your day with clean energy and protein.
✅ Pre-workout (90–120 mins before training) – for sustainable fuel.
✅ Light post-workout – add 1 more egg or more quinoa if needed.
🥑 Pro Tips:
- Add some chili flakes or hot sauce for extra flavor.
- Swap cherry tomatoes for grilled peppers or spinach for variety.
- Want more protein? Add a side of Greek yogurt or a scoop of whey smoothie.
