Millet Porridge and Egg Salad
Nutritional Overview
Millet porridge topped with walnuts, sunflower seeds, goji berries, raisins, pumpkin seeds, and ground flax seeds, served with a fresh egg salad and yogurt herb sauce. This version includes ground flax seeds as the topping and provides healthy fats, fiber, and solid protein.
Health Score
9/10
Based on nutritional content and ingredient quality
Health Insights & Benefits
• With 789 calories, Millet Porridge and Egg Salad is a high-energy food that's best enjoyed in moderation as part of a balanced diet.
• Excellent protein source! Millet Porridge and Egg Salad provides 35g of protein, supporting muscle growth, repair, and satiety.
• Rich in carbohydrates (75g), Millet Porridge and Egg Salad is an excellent energy source for active individuals and athletes.
• High in fats (47g), Millet Porridge and Egg Salad provides essential fatty acids but should be consumed mindfully for calorie control.
• Outstanding health score of 9/10! Millet Porridge and Egg Salad is packed with nutrients and offers excellent health benefits.
Dietary Recommendations
• Best consumed: Pre or post-workout for optimal energy and recovery benefits.
• Diet compatibility: High-protein - fits well into these dietary approaches.
Ingredient Analysis
• Ingredient spotlight: This meal contains 15 key ingredients, each contributing unique nutritional benefits.
• Primary ingredient: boiled eggs contributes 156 calories (20% of total calories).
• Protein sources: cooked millet porridge, sunflower seeds, boiled eggs, yogurt herb sauce provide essential amino acids for muscle health.
• Energy sources: cooked millet porridge, goji berries, raisins supply carbohydrates for quick energy.
Detailed Ingredient Breakdown
cooked millet porridge
150gr
Protein: 6g
| Carbs: 32g
| Fat: 2g
walnuts
15gr
Protein: 2g
| Carbs: 2g
| Fat: 10g
sunflower seeds
15gr
Protein: 3g
| Carbs: 3g
| Fat: 8g
goji berries
10gr
Protein: 1g
| Carbs: 8g
| Fat: 0g
raisins
10gr
Protein: 0g
| Carbs: 8g
| Fat: 0g
pumpkin seeds
5gr
Protein: 1g
| Carbs: 1g
| Fat: 2g
ground flax seeds
10gr
Protein: 2g
| Carbs: 3g
| Fat: 4g
boiled eggs
100gr
Protein: 13g
| Carbs: 1g
| Fat: 11g
cucumber
150gr
Protein: 1g
| Carbs: 5g
| Fat: 0g
radish
30gr
Protein: 0g
| Carbs: 2g
| Fat: 0g
spinach
40gr
Protein: 1g
| Carbs: 1g
| Fat: 0g
lettuce
40gr
Protein: 1g
| Carbs: 2g
| Fat: 0g
cilantro
20gr
Protein: 1g
| Carbs: 1g
| Fat: 0g
cherry tomatoes
50gr
Protein: 0g
| Carbs: 2g
| Fat: 0g
yogurt herb sauce
60gr
Protein: 3g
| Carbs: 4g
| Fat: 8g
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