Mediterranean Egg Bake
A hearty vegetable-packed egg bake with sun-dried tomatoes, olives, and spinach — slice into portions for easy postpartum nourishment all week.
PROTEIN 16g
CALORIES 220
P:E RATIO 7.3
TIME 50m
YIELD 8
P:E 7.3
ELITE DENSITY INVENTORY LIST
ORIGINAL
VEGAN SWAP
12 large eggs 16G PROTEIN
3 cups fresh baby spinach HIGH FIBER
½ cup sun-dried tomatoes (oil-packed), chopped FLAVOR
⅓ cup Kalamata olives, halved PRODUCE
½ cup crumbled feta cheese DAIRY
½ cup diced red onion FLAVOR
¼ cup whole milk DAIRY
2 cloves garlic, minced FLAVOR
1 teaspoon dried oregano FLAVOR
½ teaspoon salt FLAVOR
¼ teaspoon black pepper FLAVOR
Cooking spray FLAVOR
MEAL PREP LOGISTICS
- Storage: Wrap individual portions in plastic wrap or store in airtight containers. Refrigerate for up to 5 days or freeze for up to 2 months.
- Batching: This is an excellent source of folate, iron, and protein — all critical for postpartum recovery.
- Reheat: Microwave a single portion for 1–2 minutes. From frozen, microwave for 2–3 minutes or thaw overnight in the fridge first.
EXECUTION STEPS
01
THE MACRO PREP
Preheat oven to 375°F (190°C). Spray a 9×13-inch baking dish with cooking spray.
02
VEGGIE STEAM-SAUTÉ
Spread spinach evenly across the bottom of the dish. Scatter sun-dried tomatoes, olives, red onion, and garlic over the spinach.
03
VEGGIE STEAM-SAUTÉ
In a large bowl, whisk together eggs, milk, oregano, salt, and pepper until well combined.
04
THE MACRO PREP
Pour the egg mixture over the vegetables in the baking dish.
05
STEP 5
Sprinkle crumbled feta cheese evenly across the top.
06
STEP 6
Bake for 30–35 minutes until the center is set and the top is lightly golden.
07
STEP 7
Let cool for 10 minutes, then slice into 8 equal portions.