Creating a well-balanced breakfast that includes all the necessary nutrients in just a few minutes can be challenging but not impossible. Here’s a simple recipe idea that incorporates a variety of nutrients:


  • 2 large eggs
  • Whole-grain bread or English muffin
  • Avocado
  • Spinach or kale
  • Tomato slices
  • Low-fat cheese (optional)
  • Olive oil or cooking spray
  • Salt and pepper to taste


  1. Prepare the vegetables:
    • Wash and chop the spinach or kale into small pieces.
    • Slice the tomato and avocado.
  2. Preheat a non-stick skillet over medium heat and lightly coat it with olive oil or cooking spray.
  3. While the skillet is heating, toast the bread or English muffin according to your preference.
  4. Crack the eggs into a bowl and beat them lightly with a fork or whisk. Season with salt and pepper.
  5. Pour the beaten eggs into the skillet and cook until they start to set around the edges.
  6. Add the chopped spinach or kale to the skillet and gently fold it into the eggs.
  7. Continue cooking until the eggs are fully set and the vegetables are wilted. If desired, you can sprinkle some low-fat cheese on top of the eggs for added flavor.
  8. Once the eggs are cooked, remove them from the skillet and place them on the toasted bread or English muffin.
  9. Top the eggs with slices of avocado and tomato.
  10. Season with additional salt and pepper if desired.

This breakfast incorporates protein from the eggs, vitamins and minerals from the vegetables, healthy fats from the avocado, and complex carbohydrates from the whole-grain bread. It provides a balanced and nutritious start to your day and can be prepared in just a few minutes.