Chicken & Egg Plate

Cold-eat assembly: sliced cooked chicken, two hard-boiled eggs, cucumber, and a handful of strawberries. 36g protein with no cooking and no decisions on a bad morning.

310

Calories

36g

Protein

Carbs

14g

Fat

GLP-1 Tip

This is the emergency breakfast — keep a batch of poached chicken (see the poached-chicken-soft-vegetables recipe) and pre-boiled eggs in the fridge at all times. On a shot-day morning when cooking is out of reach, this plate keeps you hitting your 30g+ protein target without any effort.

Very easy on stomachHigh ProteinLow CarbGluten FreeDairy FreeNo CookNausea friendlyGood for shot dayEmergency food

Ingredients

Serves 1 · 5 min prep

Method

1
From the fridge: grab 80g pre-cooked chicken breast (poached, rotisserie, or any plain cooked chicken) and 2 pre-boiled eggs.
2
Slice the chicken into thick rounds. Peel and halve the eggs.
3
Plate with 5cm cucumber cut into spears and a small handful (80g) of strawberries or other soft fruit.
4
Season the eggs with salt + pepper (or a pinch of everything bagel seasoning). Eat cold. If chewing feels like a lot, cut everything smaller before you start.

Chef Notes

Eggs boiled over the weekend last 1 week in the fridge unpeeled. Poached chicken lasts 3-4 days. Both freeze poorly — keep them rolling with a small batch at the start of each week.

Allergens

Eggs

Substitutions

Vegetarian: swap the chicken for 100g pre-cooked halloumi slices (cold is fine) or a 150g Greek yogurt 0% pot. Egg-free: use 120g chicken + a small cheese portion.

This is not medical advice. Consult your prescribing physician about dietary changes. Nutritional values are estimates and may vary.