Breakfast, lunch, or dinner you’ll love this Samson-sized low calorie meal!

This recipe is great for high nutrient dense low-caloire meals
This recipe is great for high nutrient dense low-caloire meals

One of my favorite parts of Saturdays is that I take a break from my Intermittent Fasting.  I make sure that I not only eat breakfast, but I eat a Big Breakfast that any one would be proud of.

The overall plan of all of my meals if you haven’t already figured it out, is to eat only good fats, a ton of protein, and a ton of veggies.

One of the things that helps me do that on Saturday mornings is one of my favorite dishes (have to say my wife even likes it as long as I omit the mushrooms).

So, here’s the recipe and how to prepare it.  There are many variants as far as the veggies are concerned, so I generally use what I have on hand at the moment.  For me it typically consists of Zucchini (or yellow squash), purple onions (or shallots), green chiles, jalapenos, bell peppers, and some specific spices and of course Omega-3 eggs (cage free if I can get them).

Step 1) I set the pan to medium heat on our gas stove-top and throw about 1 tablespoon of coconut oil in it.  I use coconut oil for all of my cooking.  I stay away from Olive oil for cooking and generally only us it uncooked.  (the reason being is that olive oil and other oils tend to oxidize when they are heated…it changes their chemical make-up and they are no longer as good for you after you heat them).  Coconut Oil (especially high-heat coconut oil) isn’t as susceptible to heat damage (oxidation) compared to other oils and it has some very unique nutritional benefits that are great for you.

Eat Purple Onions for awesome health benefits
Purple onions have polyphenols & flavanoids. Antioxidant miracle veggies.

Step 2) Chop your hot chiles, jalapeno, onions (shallots) and throw them in first.  Cook for 5-7 minutes (constantly turning or tossing over the heat) or until they start to show some carmelization.  I do so with these guys first because the heat tends to knock of some of the spiciness of them.

Step 3) Throw in your zucchini & yellow squash…the sliced (or chopped) bell peppers and chopped celery.

Celery is great for your health
Celery’s components have been scientifically proven to kill cancer cells in a lab

Step 4) While the veggies are cooking throw in garlic powder, low-salt (or salt free) multi-spice, paprika, ground black pepper, and salt.  Sometimes I throw in yellow curry which has Tumeric in it and is highly nutritious.

Step 5) Once the veggies have reached your desired tenderness throw in 3-5 Omega-3 eggs and stir in until eggs are completely cooked and water has evaporated.

Step 6) Serve and Enjoy! Knowing you are feeding your body with some great fuel and signaling your body’s DNA to keep you healthy & strong.


  • 1-2 zucchinis or yellow squashes
  • 1-2 green chiles
  • 1-2 jalapenos
  • 1/2 a purple onion
  • 2 stalks of celery
  • 1/2 purple onion (purple has a higher nutritional value) or equivalent amount of shallots
  • 2-3 cloves of garlic (to replace garlic powder if you have it)
  • 1 red/yellow/green bell pepper
  • 3-5 eggs
  • 1/2 tsp of Paprika
  • 1/2 teaspoon Garlic Power (if you don’t have fresh garlic)

How many calories in this dish? Well, the coconut oil is about 100 calories (minus what you lose to cook off). The eggs are about 70 calories each (I use 5 of them for 350 calories).  The zucchini and squash are about 20 calories each. Celery is 10 calories per stalk. After all is said and done I have a HUGE plate of food worth about 600 – 750 calories.  It’s so much food that I often give Diana half and still have a decent meal, but honestly…I most often eat the whole plate and am full for most of the day and half to force myself to eat lunch.

Please try this. I had it this morning for Breakfast.

You’ll love the ability to have a guilt-free pig-out-party and can feel good about feeding yourself full of an endless list of healthy nutrients.

If you do try it, please comment & share. I’d love to hear you feedback. Or please share your variation. I’m always trying news things and will give YOUR recipe a try.

Side note: If your are implementing Intermittent Fasting (like I did by only eating between 1:00pm – 7:00pm) this is a great way to get to fill yourself up with a relatively low number of high nutrient density foods and not feel hungry at all.


Will you try this? If  you have, what do you think? Easy huh?  Have any favorite low-calorie recipes to share with us? Please share your comments below…