Eggs are a great source of complete protein and a power house of vitamins and minerals, so make sure you pack plenty in to your diet. There is no recommended limit on how many eggs people should eat, so go on enjoy an egg or two!
Don’t forget to store them properly – in the fridge
1 egg frittata – 151 calories (197 calories with salad), serves 1
1 large free range egg, splash of milk, salt and pepper, 40g courgette, ¼ garlic clove, ¼ (40g) onion, ½ tsp oil, pinch of dried chilli flakes
Add the oil to a small frying pan suitable for a single omlette. When hot add the chopped courgette and onion. Cook for 5 minutes on a medium heat.
Add the garlic and cook for another two minutes. Break the egg in to a bowl add a splash of milk and lightly whisk with a fork.
Season with pepper, chilli and tip into the pan. Stir with a spatula, when the egg starts to set stop stirring but tilt the pan to move the uncooked egg into any cracks and breaks so it all sets. Season with salt
Tip onto a warmed plate and serve with a large salad of mixed leaves, cucumber and tomato (180g, 46 calories)
Non-fast day addition
Double the recipe – 302 calories
Add a 100g potion of steamed new potatoes – 87 calories
Add a 30g grated cheese (125 calories) or feta (90 calories)