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How to make the perfect protein omelette

If you’re working out, you need to fuel up. Here’s how to do it on a budget without skimping on taste.

Canty omellette


3 eggs

Teaspoon of oil

Salt and pepper

1 teaspoon of chives

2 tablespoons of cottage cheese

2 tomatoes (diced)

FOR THOSE WHO are serious about training, recovery, body-building or merely staying healthy, protein must form an integral part of the daily diet.

Why? Because after an intense workout, be it a gym session or a game, your muscles will be fatigued and damaged and protein is the quickest and most effective way to recover so you can function properly the following day, or later that day.

Many of us spends hundreds of euro annually on expensive protein supplements — and these are okay, for the most part, but a tomato, ham and cottage cheese omelette is pretty much all you need. And you can make six of these for less than a fiver.

Put it like this, your body needs around 1.1-1.4 grams of protein per kilo of body weight daily. So, for example, a 70 kilo man (or around 10 stone), needs between 75-85 grams of protein a day. This omelette below will give you 12 grams. Not a bad start.

What’s even better is the fact that it’s one of the most wholesome, filling and easy things you can make. You can have it straight after training, wrap it in tin-foil and take it to work for lunch or if you’re very adventurous, why not add in spinach leaves, onions and mushrooms and have it as a low-carb, high protein dinner?


Step One:  Crack three eggs into a bowl and beat until smooth and well mixed. Then add 100ml of skimmed or fat-free milk. The colour of the mixture should be more yellow than white.

Step Two: Dice the tomatoes and ham and slice the chives up very small.

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Step Three: Add a tablespoon of oil to a medium-heat pan and when hot dump in the tomatoes and ham and fry for two minutes.

Step four:  Pour in the egg mixture and spread it evenly throughout the pan and allow to set.

Step five: When the omelette takes on a ‘harder’ form flip it over. The underside should be cooked slightly but not so much that it’s impossible to fold.

Step six:  Spread the cottage cheese generously down the centre of the omelette and cook for another 2-3 minutes.

Step seven: Add the chives to the top of the omelette, flip over and do likewise on the other side. These give it a delicious flavour. Season the omelette with salt and pepper.

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