Recipe of the Week: The post workout meal!

What to eat after exercising.

Post workout meal: Veggie Omelet with Avocado

This week we've got a delicious omelet recipe for you that's perfect as a post-workout recovery meal, great for after gym, class or performances to help your body recover and stay fighting fit. The eggs provide a great source of protein to aid in muscle recovery and growth and the veggie packed goodness give you a healthy dose of vitamins A, D, E, K, antioxidants, fibre and many other wonderful nutrients, whilst the avocado in particular keeps your blood sugar regulated, acts as an anti-inflammatory and is a great source of the healthy monounsaturated fats, phytosterols and oleic acid (all 'good' fat sources).


It has been determined that the body's cells are most receptive to replenishment, particularly glycogen stores, within the first thirty minutes after training, so make sure you take the time to re-fuel, and don't forget to re-hydrate either!

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Preparation Time: 10 minutes

Cooking Time: 8 minutes


  • 2 eggs
  • 2 Tbsp. milk
  • 1 Tbsp. fat-reduced butter
  • 1/2 a sliced avocado
  • Various chopped raw vegetables as favoured (suggestion: grated carrot, zucchini and champgnion mushrooms is our combination!)
  • Salt and ground white pepper, to taste.


Place the tablespoon of butter in a non-stick fry pan and heat on low-medium heat and allow to melt. Meanwhile, combine the eggs, milk and a pinch of salt/pepper with a whisk or blender. When the pan is properly heated pour the mixture in and allow to sit for a minute or two, until the bottom starts to set,  now tilt the pan slightly from side to side to allow the uncooked egg on top to slide to the edges and harden. Add in assorted vegetables, making sure they are evenly distributed,  then once the mixture has been allowed to set a little further add the avocado slices to one half of the omelet and using a spatula gently flip the other side on top to make a pocket. Work the spatula underneath and flip the whole omelet over and cook for another minute or so before removing your omelet from the stove!

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Extra nutrition info:


Eggs are one of the few foods considered a complete protein, as they contain all 9 essential amino acids. Amino acids are the "building blocks for the body" needed to form protein.

For an added health benefit try buying Omega-3 enriched eggs:


Omega-3s are a type of polyunsaturated fat, or healthy fat, that help protect your heart and are essential for good health. Unfortunately though our bodies don't naturally produce them, which means we have to get them from foods such as salmon, certain types of oils and nuts, and omega-3 eggs.


The monounsaturated (good) fats in avocados can reverse insulin resistance which help to regulate blood sugar levels. Avocados also contain soluble fiber which keep a steady blood sugar levels.