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Savoury toast with eggs and cheese

Savoury toast with eggs and cheese

10 minSunday · Breakfast

Ingredients

Weigh grains and meat raw, tinned pulses drained.

  • Wholegrain bread

    Wholegrain bread

    145 g
  • Eggs

    Eggs

    ≈ 2 eggs

    100 g
  • Hard cheese

    Hard cheese

    15 g
  • Quark 3%

    Quark 3%

    100 g
  • Bananas

    Bananas

    ≈ 1 banana

    120 g
  • Semi-skimmed milk

    Semi-skimmed milk

    200 ml
  • Honey

    Honey

    15 g
  • Almonds

    Almonds

    8 g

This portion provides

Calories
913kcal
Protein
47g
Fat
30g
Carbs
114g
Fibre
14g

What this gives you

The nutrients in this portion that actually matter for your progress, as a share of your day.

  • Iron6.3 mg
    58 %

    Carries oxygen to the muscle. Running low means gasping by the third set.

  • Calcium681 mg
    57 %

    Strong bones and muscle contraction, under load and at rest.

  • Magnesium213 mg
    47 %

    Muscle contraction, sleep and recovery: the first to run short when you train daily.

  • Zinc6.2 mg
    41 %

    Supports testosterone and tissue repair after a heavy session.

  • Potassium1462 mg
    37 %

    Fluid balance and contraction; you sweat it out every session.

Method

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