Scrambled Eggs with Spinach & Feta

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Portion Map

Protein: 1 palm

Carbs: 0 cupped hands

Fats: 1 thumb

Vegetables: 1 fist

Ingredients

• 1 tbsp olive oil

• ⅓ cup tomato, diced and seeded (≈ ½ medium tomato)

• 1 cup baby spinach

• 3 eggs

• 2 tbsp feta, cubed

• Salt and pepper to taste

Method

1. Warm olive oil in a pan on medium heat.

2. Add tomato and cook for 1–2 minutes until softened.

3. Add spinach and allow it to wilt.

4. Beat the eggs lightly and pour into the pan.

5. Cook slowly, stirring gently until softly set.

6. Fold in feta and season with salt and pepper.

Cook gently. Soft eggs are easier on the system.

Optional Additions

Use if they feel appropriate for the day.

• Pinch of smoked paprika or cumin

• Small knob of butter at the end

• Fresh herbs (parsley, dill, chives)

Adjusting the meal

For Stability (low-load days)

Eat as written

For Recovery

Add a slice of sourdough or small potatoes

For Capacity Building

Add toast or potatoes and an extra egg if appetite is higher

Why This Works

Soft protein, fats, and cooked greens.

Simple structure. Predictable digestion.

Add carbohydrates when capacity is higher. Keep it minimal when the system needs calm.