Update Your Plate, Part 3: The Scrambled Eggs Edition

A continuation of the Update Your Plate series demonstrating how I balance my meals using a technique similar to MyPlate.

Today, I thought I’d show you something a little different: breakfast!

Lately I’ve been on a smoothie kick for breakfast, but last week, I was cravin’ eggs something bad. One reason I love eating eggs for breakfast (besides the obvious nutrition benefits of eggs) is that incorporating leafy green veggies in an eggy breakfast is just so darn easy. My favorites are spinach or kale, although you could also add Swiss chard, collards, mustard greens, or beet greens (and yes, I’ve done all of these!).

This particular morning, I started out with a half-plate of spinach:

Trust me, this fluffy abundance of fiber and folate will cook down to nothing.

I sauteed the spinach in a little olive oil, then added two eggs I had whipped together with a fork. A few minutes later, I had perfect scrambled eggs. Served with a side of peach, whole grain toast, and skim milk.

This Update Your Plate is a little harder to visualize, but let’s see what we can do.

Okay, so I didn’t photograph this plate particularly well. You’ll see I divided the egg-and-spinach combo in half — one side is part of the Veggie & Fruit half, while the other is in the Protein quarter. I did this to show how to estimate the content of combined dishes (e.g. eggs and spinach, aka half veggie, half protein). It’s not an exact science. Estimating is fine.

So, there you have it! A different kind of Update Your Plate.

Happy Friday, dear reader! See you on Sunday!

Q: What’s your favorite way to eat eggs?


  1. How did you do that with your photo?! That’s so awesome! What a great tool for education. At first I was like….eggs, veggies? But then I remembered there was spinach in there (DUH GINA!). I love how spinach cooks down so much. It’s a great food for someone who would prefer to eat veggies in two bites 🙂
    I love eggs for breakfast too, and in fact I’ll be having some right NOW!

    1. I used PowerPoint — pretty clunky, but I’m no graphics wizard!

      I hope you had a great weekend, Gina!!

  2. Great demonstration of Your Plate!

    I love adding lots of veggies to eggs! I often sautee some veggies (last week it was bok choy a couple mornings because I had sooo much of it) and once the veggies are slightly soft I break an egg over it and lit it cook.

    Have a great weekend!

  3. I love fluffy scrambled eggs, omelets, and frittatas…with smoked salmon haha. Adding veggies adds beautiful colour and flavour (and nutrition!) but really, I can eat eggs in any form, they’re so delicious. Chocolate eggs are pretty good too 😉

    Have a super weekend, Jessie!

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