A quick and easy favourite with a good balance of protein and healthy carbohydrates to fit perfectly into your maintenance program.


  • 2 free range eggs
  • 2 teaspoons water
  • Cayenne or black pepper to taste
  • 1 small red or brown onion sliced finely
  • 6 cherry tomatoes
  • 1 tablespoon feta cheese
  • 1 tablespoon fresh parsley finely chopped ½ teaspoon olive oil


Heat the oil in a small non-stick frying pan on high.

Add the tomatoes (save 2), add onions (save a couple of slices), and pepper to the pan and reduce to medium heat quickly tossing the vegetables until slightly soft.

Remove the vegetable mix from the pan and set aside.

Mix the eggs with the water and pour mixture evenly into the pan. If you don’t have a non stick pan you may need to add a little more oil.

Allow to cook and set a little, then add the vegetable mix.

Crumble 2/3 of the fetta into the omelette.

Using a spatula loosen the edges of the omelette from the pan and fold half of it over the vegetables.

Cook for a minute then flip the omelette over and cook for another minute on this side.

Serve garnished with the saved feta crumble, chopped parsley, tomato halves & onion slices.

Serves 1
Cooking and preparation time 6 minutes


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