I’ll be celebrating my birthday on Monday. I’m in the best shape I’ve ever been in. Even in my 20’s, I wasn’t in shape like this. I’m lean, strong and have more energy than ever. I owe this to a good diet, watching what I eat and regular exercise: running, biking, weight training and pure barre classes.
I used to never really pay attention to the foods I was eating. I would just eat and stuff my face when I was a kid. Over the years, I’ve learned the importance of a balanced diet: protein, dairy, fruits and vegetables, portion control and when to eat these foods throughout the day.
For example, the timing and type of protein you eat matters more than you may realize. Americans tend to eat most of their protein in the evening – leaving their mornings low in the nutrient most likely to keep them full. Protein at breakfast helps you start your day with energy and focus – plus it can help you stay fuller longer so you’re more likely to stick to a healthy eating routine.
Spreading protein out throughout the day can help optimize how your body uses it, and that means making sure you include enough protein at breakfast. On average, Americans eat about 13 grams of protein at breakfast, yet experts are now recommending getting 25-30 grams of protein at each meal, rather than a large amount.
Eggs in the morning are a staple for me, especially if I am going to a pure barre class that day. I focus on protein and veggies and love making frittatas because they are easy and I can easily throw in some of my favorite veggies.
Pairing an 8-ounce glass of milk, with 8 grams of high-quality protein plus other essential nutrients with your breakfast or mid-morning snack is an easy, delicious way to get closer to that 25 to 30 grams of protein before noon.
For vegetarians: October is National Vegetarian Awareness Month, and while a vegetarian diet can be a healthful and nutritious option, it’s important for vegetarians to select the right foods to make sure they aren’t missing out on key nutrients, like protein and calcium.
Opting for milk and milk products is a great choice without meat in the diet, because not only is milk a good source of high-quality protein, it’s also a top source of calcium and an excellent source of B12, a nutrient that may challenging to get enough of when avoiding meat.
Veggie Frittata
Ingredients
- 1 teaspoon extra virgin olive oil
- 1/4 cup mushrooms chopped
- 1/2 cup baby spinach chopped if desired
- 2 tablespoons tomatoes finely diced
- 1 large egg + 2 egg whites
- 1/4 cup fat free milk
- 1/4 cup Swiss cheese freshly grated
- Salt and pepper optional
- Finely diced chives for garnish
- Pair each serving with: 8-ounce glass of milk
Instructions
- Preheat your oven to 350 degrees. Heat 1 teaspoon of extra virgin olive oil in a small oven safe skillet over medium heat. Add the mushrooms and sauté until softened, for about 2 to 3 minutes. Add the spinach and tomatoes and cook for another 2 to 3 minutes.
- In a separate bowl, whisk together the egg plus egg whites, 1/4 cup milk, cheese and season with salt and pepper (optional) and pour the egg mixture evenly into the skillet, over the vegetables. Turn the heat down to medium-low and let sit, without stirring, until the edges begin to set, for about 2 to 3 minutes. Transfer the skillet to the oven and bake for about 15 to 20 minutes, or until golden brown. Garnish with finely diced chives. Serve with an 8-ounce glass of milk.
For more information on ways to get the protein you need in the morning, check out MilkLife.com.
Disclosure: This is a sponsored post in partnership with The National Milk Life Campaign. All opinions expressed here are 100% my own.
laurasmess says
October 22, 2015 at 1:15 amIt’s wonderful to hear that you’re feeling stronger and healthier in this new decade of your life Alice! I’ve often worried about the effects of ageing upon my energy levels, strength and general health but you are totally right in saying that we can combat all of these factors with a good (informed) diet, exercise, rest and mindfulness (the latter being something that I’m discovering is of HUGE importance as I get older!). I haven’t really thought about what time in the day I’m consuming my protein, despite being very conscious of my nutrition in general. I definitely eat protein at every meal but I should probably switch up my breakfast a little bit more (I am very habitual with oatmeal/granola, though I do add a big handful of nuts, cacao and plant milk!) and make sure that I am more conscious of my diet in consideration of energy levels on a given day. Excellent advice and a gorgeous looking omelette in this post! Love the added veg! xxx
Johlene@FlavoursandFrosting says
October 22, 2015 at 3:48 amOh wow Alice when I read that you were celebrating your birthday on Monday (HAPPY BITTHDAY!) and that you were in the best hape of your life, I was in awe. I wish I could say the same. I need to get where you are because I want it so badly! Good on you!! ps. hubby celebrates his bday on Saturday and I celebrate mine 11 Nov! Very close to yours 🙂
Tori says
October 22, 2015 at 4:25 amCongrats on getting into such great shape, Alice. That is such an accomplishment and you should be really proud! I hope you have great b-day and thanksfor sharing some healthy tips and inspiration. Goodness knows we all need it coming into the holidays!
Mir says
October 22, 2015 at 5:23 amI’m with you on the protein. After an hour-long barre workout, I get lean protein into my body, stat! It helps to build that long, lean muscle that barre classes make you work so hard for! But it’s so worth it. After two years at the barre, I have muscle where I never used to, and it just keeps getting better!
This frittata is such a good option, too. I’m totally doing it this weekend, Alice! Can’t wait to give it a shot!
David @ Spiced says
October 22, 2015 at 7:31 amHappy (early) birthday, Alice! And congrats on the health-side of things. Like you, I used to not care at all about what I ate. But now it’s all about balance. By balance, I mean a cookie in each hand. Haha…totally kidding! I still let myself eat dessert, but I pay it back by going to the gym in the mornings. It works for me. 🙂 And this frittata? Looks amazing! In fact, I could see that being an excellent warm lunch for the cold winter days that are coming.
Dannii @ Hungry Healthy Happy says
October 22, 2015 at 8:43 amIt’s great to read that you are feeling healthier and stronger than ever. I hope I can say the same when I turn 40.
I love a veggie frittata, and it’s a good way to use up leftovers too.
Cheyanne @ No Spoon Necessary says
October 22, 2015 at 9:44 amFirst of all, happy early birthday, Alice! We are going to have to change the name of your site to FIT foodie mom. 😉 I love that you shared all your tips for healthy eating! I eat egg whites pretty much every morning, but most of the time I am boring and just scramble them. I always forget about frittatas! Love all the goodies you loaded in yours! Super filling, healthy AND delicious! THE perfect way to start the day… or end the day, because I’d devour this for dinner too! Pinned! Cheers, girlfriend – to being fit and fabulous! XO
Lisa @ Healthy Nibbles & Bits says
October 22, 2015 at 9:58 amHappy early birthday, Alice!! It’s awesome that you feel you are in the best shape in your life, and really, cheers to good health! After the Whole30 thing, I’ve definitely come to appreciate eggs in the morning a whole lot more! Can’t agree with you more that we should eat more protein throughout the day!
Amy @Very Culinary says
October 22, 2015 at 1:01 pmLove this post, Alice. I’ll be 46 in December and I feel the same way – better shape than ever. Physically and mentally! While I can’t say I love aging, I am loving my 40’s and have no desire to rewind. Pass me a slice of this frittata. Delicious!
Jeanette | Jeanette's Healthy Living says
October 22, 2015 at 4:19 pmHappy early birthday Alice! So awesome that you’re in such great health. Love this frittata – great way to pack in the protein.
Melissa | Bits of Umami says
October 22, 2015 at 7:36 pmI feel like every week I make the decision to “be healthy,” but this veggie frittata definitely helps me on that mission. I’m loving the 1 egg to 2 egg white ratio you have going here. Egg whites alone don’t ever seem to do it for me. This would be the perfect way to compromise with my inner fat child 🙂
Laura (Tutti Dolci) says
October 22, 2015 at 7:38 pmI love this healthy frittata, Alice! And congrats on being in such great shape – that is truly a milestone and from your FB pics, I can see that your skin is FLAWLESS… you go girl! 🙂
Izzy @ she likes food says
October 22, 2015 at 8:10 pmIt’s funny how when we get older we get into better shape because we realize we need to treat our bodies better! I’m terrible at making breakfast in the morning so I really love frittatas because you can make them ahead and just heat them up. And they are healthy!
Medha @ Whisk & Shout says
October 22, 2015 at 8:41 pmHappy almost birthday! And congrats on being in the best shape of your life- that’s really inspiring to someone growing out of the skinny puberty years! This frittata looks delicious and so nutritious 🙂
Denise @ Sweet Peas & Saffron says
October 22, 2015 at 9:36 pmSo so true! I am very bad for eating a good breakfast, usually just buttered toast…and then I’m hungy within the hour. I need to get better at cooking up some eggs. This looks delicious, Alice! Happy early birthday!
Gayle @ Pumpkin 'N Spice says
October 23, 2015 at 6:23 amHappy early birthday, Alice! This veggie frittata sounds like the perfect dish to celebrate with. I love all of the fresh ingredients in here. Sounds like the perfect meal to me!
Jen | Baked by an Introvert says
October 23, 2015 at 9:57 amYou’re so inspiring, Alice! I hope I can say the same about my health in just a few short years. I should be eating more healthy foods like this frittata. It’s full of my favorite veggies!
Ryan @ Feed by Round Pond says
October 23, 2015 at 4:24 pmI wholeheartedly agree that most folks do not get enough protein at breakfast. Most are too busy rushing to get out of the door for work. Like you, I always save enough time to make a good egg inspired breakfast with whatever veggies are coming out of the garden then.
Mira says
October 23, 2015 at 5:02 pmI’m so happy for you Alice! Love working out and staying in good shape! Love your inspiring story! Will be trying the frittata tomorrow, since I already have all ingredients 🙂
Zainab says
October 24, 2015 at 10:14 amAhhhh Alice I need to be better about what I eat as I am not in my 20s anymore. It’s getting easier and but breakfast is still my worst meal and I need to do better. I love this frittata and how easy it is to throw in some veggies.
Kelly says
October 25, 2015 at 7:10 amHappy birthday tomorrow, Alice! Hope you have an amazing day! 🙂 Yay, way to go on rocking your diet and health! So inspiring and important. Love this veggie packed frittata, it looks so healthy and delicious!
Taylor @ Food Faith Fitness says
October 26, 2015 at 7:21 amHappy early birthday girlfriend!!! I am loving this Frittata and thinking that it needs to be my breakfast this morning! Bring on the healthy protein! Pinned!
Jocelyn (Grandbaby cakes) says
October 26, 2015 at 8:01 amHappy Birthday chica! This looks sensational!
Allie | Baking a Moment says
October 26, 2015 at 9:54 amThis was such an informative read! I’m inspired to do better with breakfast now. I’m one of those Americans who gets most of their protein at dinnertime. Thanks for the reminder, and HAPPY BIRTHDAY!!!
naomi says
October 26, 2015 at 12:02 pmMilk and protein are always a good combination, especially for any one looking to lose weight and get lean. Love this frittata as a morning kickstarter!
KalynsKitchen says
November 1, 2015 at 7:01 amHappy November! Just letting you know that I featured this recipe in my October 2015 round-up of Deliciously Healthy Low-Carb Recipes. Hope a lot of my readers will click over here and try it!