Omega-Power Plate with Salmon, Eggs & Avocado
This Omega-Power Plate is a clean, nourishing, Mediterranean-inspired meal packed with omega-3 fats, high-quality protein, and antioxidants. It’s non-spicy, satisfying, and perfect for brain health, heart health, and muscle recovery.
Prep: 10 minutes
Cook: 15–18 minutes
Total: ~25 minutes
Serves: 1–2
Ingredients
Salmon
1–2 salmon fillets (120–150 g each)
1 tablespoon olive oil
Juice of ½ lemon
Salt & black pepper
½ teaspoon dried oregano or thyme
Eggs
2–3 eggs (soft or medium boiled preferred)
Avocado
1 ripe avocado, sliced
Squeeze of lemon
Pinch of salt
Optional Plate Add-Ons
Sauteed spinach or kale
Roasted cherry tomatoes
Cooked quinoa or mixed greens
Instructions
1️⃣ Cook the Salmon
Heat a pan over medium heat with olive oil.
Season salmon with salt, pepper, lemon juice, and herbs.
Cook 3–4 minutes per side until flaky and golden.
Rest briefly, then flake gently.
2️⃣ Boil the Eggs
Soft-boiled: 6–6½ minutes
Medium-boiled: 8 minutes
Cool slightly, peel, and halve.
3️⃣ Prepare the Avocado
Slice avocado and toss lightly with lemon juice and salt.
4️⃣ Assemble the Omega-Power Plate
Arrange salmon, eggs, and avocado on a plate or shallow bowl.
Add greens or grains if using.
Finish with cracked black pepper and a drizzle of olive oil.
Tips for Maximum Benefits
Use wild-caught salmon if available.
Jammy eggs enhance texture and nutrient absorption.
Pair with leafy greens for extra magnesium and fiber.
Frequently Asked Questions
Is this good for weight loss?
Yes—high protein and healthy fats keep you full longer.
Can I eat this for breakfast?
Absolutely. It’s an excellent power breakfast or brunch.
Can I meal prep this?
Yes—store components separately for up to 2 days.
Nutritional Information
Calories: 450–520 kcal
Protein: 35–40 g
Fat: 30 g (rich in omega-3)
Carbohydrates: 12–18 g
Fiber: 6 g