Healthy Options to Feed the brain and fuel the body!

Healthy Options in minimal time! 

Boiled Egg, Spinach, Tomato Sandwich

Forget the Fast food outlet when this healthy and nutrias sandwich can be made in the comforts of your own home with all the nutrients you need to fire the body up.  Spinach and tomatoes provide valuable vitamins and antioxidants; a fiber-filled whole wheat English muffin combined with protein in the egg helps you stay satiated through lunchtime.

Preparation Time: 10 minutes
Total time including cooking: 13 minutes

1 whole wheat english muffin
¼ cup fresh spinach, cooked and squeezed dry 
1 slice tomato
2 hard-boiled egg, sliced 
1 Tbsp omega-3-enriched mayonnaise
Salt-free seasoning blend


1.   Place the Muffin in a toaster and lightly toast before topping with the spinach and tomato.  Place the chopped egg  slices in an overlapping spiral on top of the spinach and tomato. Add the mayonnaise and swirl slightly to partially cover the egg slices. Sprinkle on seasoning to taste.

2. PLACE under the Grill for 2 to 3 minutes, watching carefully, until the mayonnaise is lightly browned.

NUTRITION (per serving)

223 Kcal

22g Protein

19 g carb

4 g fiber

11.4 g fat

1.8 g sat fat

390 mg sodium

Body weight circuit

30 Jumping Jacks

30 Crunches

25 Burpees

25 Glute Bridge

20 Press Ups

20 Burpees

15 Bicycle sit ups

15 Jumping Jacks


Cool down!
Work hard recover harder! Always drink plenty of water and fuel your body with the right nutrients.
Nutrition is very much part of the process and is essential to get the results you desire