Keto brunch, eggs and mushrooms
This low carb breakfast is loaded with umami flavor.
Low Sugar
High Fiber
High Protein
Low Glycemic
Nutrition per serving
Protein
16 g
Net Carbs
10 g
Fat
50 g
Calories
549 kcal
Carb/Fat Profile
Carb Keto
Protein Profile
Protein Low
Fasting Compatible
No
Diet Type
Omnivore
Dish Type
Salad
Protocol Compatibility
Which weeks is this recipe compatible with?
1, 2
3, 4
5, 6
7, 8
9
10, 11
12, 13
14, 15
16, 17
2.00
medium
1.00
cup sliced
1.00
cup
3.00
tbsp chopped
2.00
cloves
3.00
tablespoon
1.00
dash
1.00
dash
List of Ingredients
Edit IngredientsInstructions
In a pan cook the mushrooms, onion and garlic with olive oil. Salt and pepper to taste.
Once the onion is transparent, add the eggs and spinach, mixing gently to scramble the eggs.
Serve with avocado.
Once the onion is transparent, add the eggs and spinach, mixing gently to scramble the eggs.
Serve with avocado.
Prep Time
5 min
Cook Time
10 min
Total Time
15 min
Difficulty
Easy
Nutrition Dashboard
This recipe makes 1 serving.
Targets
Calories
549
of 2000.0 kcal
of 2000.0 kcal
27%
of target
of target
-1451kcal
remaining
Calorie Composition
Fat
Dominant macro
Dominant macro
|
82%
49.7g |
Fats
|
|
11%
15.6g |
Protein
|
|
7%
9.7g |
Net Carbs
|
▼
Ketogenic
Targets
Water
199 /
3700 g
5%
Fiber
3 /
30 g
9%
Protein
16 /
50 g
31%
Net Carbs
10 /
50 g
19%
Total Fat
50 /
70 g
71%
Sodium
309 /
2300 mg
13%
ANALYSIS
Animal vs Plant
Outter Ring: Energy · Inner Ring: Protein
Plant
Leaning
Leaning
| Animal | vs | Plant |
| 24% | Energy | 76% |
| 70% | Protein | 30% |
Omega 3/6 - Balance
Omega-6 to Omega-3 Ratio
14.3 : 1
▼
9.0
4.0
1.0
Good Zone
Balanced
Balanced
High Omega-6
Pro-Inflamatory
Pro-Inflamatory
Suggestions:
Lower Omega-6 or Raise Omega-3
Lower Omega-6 or Raise Omega-3
Omega-6
1.3 g
Omega-3
0.1 g
Nutrient Densities
| Score | Status | ||
|---|---|---|---|
 |
Nutrition Density Score | 65/100 | High |
 |
Fiber Density Score | 34/100 | Medium |
 |
Protein Density Score | 38/100 | Medium |
 |
Vitamin Density Score | 100/100 | Excellent |
 |
Mineral Density Score | 89/100 | High |
Nutrient Details
General
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 549 kcal |
27%
|
| Protein | 16 g |
31%
|
| Water | 199 g |
5%
|
| Fiber | 3 g |
9%
|
| Phytate | 0 mg | -- |
| Oxalate | 0 mg | -- |
| Caffeine | 0 mg | -- |
| Alcohol | 0 g | -- |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 250 ug |
28%
|
| Vitamin C | 13 mg |
15%
|
| Vitamin E | 7 mg |
49%
|
| Vitamin D | 2 ug |
11%
|
| Vitamin K1 | 170 ug |
142%
|
| Vitamin K2 | 0 ug | -- |
| Vitamin B1 | 0 mg |
12%
|
| Vitamin B2 | 1 mg |
64%
|
| Vitamin B3 | 3 mg |
21%
|
| Vitamin B5 | 3 mg |
52%
|
| Vitamin B6 | 0 mg |
35%
|
| Vitamin B7 | 10 ug |
34%
|
| Vitamin B9 | 121 ug |
30%
|
| Vitamin B12 | 1 ug |
40%
|
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 106 mg |
11%
|
| Chromium | 0 mcg | -- |
| Copper | 0 mg |
36%
|
| Iodine | 65 ug |
44%
|
| Iron | 3 mg |
15%
|
| Manganese | 1 mg |
23%
|
| Magnesium | 53 mg |
13%
|
| Phosphorus | 283 mg |
40%
|
| Potassium | 646 mg |
14%
|
| Selenium | 40 ug |
73%
|
| Sodium | 309 mg |
13%
|
| Zinc | 2 mg |
17%
|
Did you know?
Carbohydrates
| Nutrient | Amount | % DV |
|---|---|---|
| Total Carbs | 12 g |
4%
|
| Net Carbs | 10 g |
19%
|
| Sugars | 3 g |
6%
|
| Starches | 0 g | -- |
| Fiber | 3 g |
9%
|
| Soluble Fiber | 0 g | -- |
| Insoluble Fiber | 0 g | -- |
Proteins
| Nutrient | Amount | % DV |
|---|---|---|
| Protein | 16 g |
31%
|
| Alanine | 1 g |
16%
|
| Arginine † | 1 g |
20%
|
| Aspartic Acid | 1 g |
29%
|
| Cysteine † | 0 g |
48%
|
| Glutamic Acid † | 2 g |
41%
|
| Glycine † | 1 g |
10%
|
| Histidine * | 1 g |
16%
|
| Isoleucine * ^ | 2 g |
31%
|
| Leucine * ^ | 2 g |
50%
|
| Lysine * | 2 g |
43%
|
| Methionine * | 1 g |
98%
|
| Phenylalanine * | 2 g |
31%
|
| Proline † | 1 g |
14%
|
| Serine | 1 g |
19%
|
| Taurine | 0 g | -- |
| Threonine * | 2 g |
33%
|
| Tryptophan * | 1 g |
59%
|
| Tyrosine † | 1 g |
11%
|
| Valine * ^ | 2 g |
48%
|
* Essential amino acid, ^ Branched-chain amino acid, † Conditionally essential amino acid
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Total Fat | 50 g |
71%
|
| Monounsaturated | 33 g |
164%
|
| Polyunsaturated | 6 g |
30%
|
| Omega-3 | 0 g |
0%
|
| Omega-3 ALA | 0 g |
0%
|
| Omega-3 DHA | 0 g |
0%
|
| Omega-3 EPA | 0 g | -- |
| Omega-6 | 1 g |
6%
|
| Omega-6 AA | 0 g | -- |
| Omega-6 AL | 1 g |
6%
|
| Saturated | 8 g |
42%
|
| Trans Fat | 0 g |
0%
|
| Cholesterol | 362 mg |
121%
|
Others
| Nutrient | Amount | % DV |
|---|---|---|
| NAC | 0 mg | -- |
| Fisetin | 0 mg | -- |
| Quercetin | 0 mg | -- |
| Apigenin | 0 mg | -- |
| Astaxanthin | 0 mg | -- |
| Choline | 323 mg |
59%
|
| Betaine | 39 mg |
4%
|
| Inositol | 0 mg | -- |
| Lycopene | 0 mg | -- |
| Lutein | 0 mg | -- |
| Zeaxanthin | 0 mg | -- |
| Piperine | 0 mg | -- |
| Curcumin | 0 mg | -- |
| Withanolides | 0 mg | -- |
| Hyaluronic Acid | 0 mg | -- |
| Boron | 0 mg | -- |
| Strontium | 0 mg | -- |
| Theobromine | 0 mg | -- |
| Ergothioneine | 0 mg | -- |
| Creatine | 0 mg | -- |