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A few years ago, I created this recipe as I headed into menopause and realized my body couldn’t handle the same dense style of omelets that I used to eat for much of my THM journey. They sometimes included three whole eggs plus plentiful cheese plus generous butter to cook the omelet in. Those kinds of omelets worked fine before my hormones tanked, and I lost lean body mass… not so much after. Back when I created this recipe, though, I hadn’t grasped this whole Level 3 Protein Nerd thing that we teach in our Wisdom book. So, while this omelet was far more appropriate density-wise for women in challenging pause seasons, it wasn’t protein-appropriate. Well, now it is. Welcome my all-new “Omelet of Wisdom” to your life!
Now it perfectly fuels your lean body mass with a 3-gram leucine bolus and all the 25-30 grams of protein you need, but it is still density-appropriate. It is filling, it is large, and it is IN CHARGE! This is a Light S, and the tasty cheesy filling is a hack… it contains a little cheese but is mixed with Nutritional Yeast, hot sauce or salsa, and tomatoes, it feels like you’re having a very cheesy filling indeed… but you’re not. BTW… if you must be dairy-free, check the notes at the bottom of the recipe because I give you a way to do that. You can modulate your density here, too. You can go lighter using all egg whites if you are really CLBM challenged or go a bit more medium strong using the one egg or two egg options.
~Pearl
Omelet Of Wisdom
Description
This light yet satisfying omelet was created for women navigating hormonal shifts who need a protein-packed but less dense breakfast. Unlike traditional heavy omelets, this version provides a 3-gram leucine bolus and 25-30g of protein to fuel clean lean body mass (CLBM)—without excess fat. The cheesy filling is a clever hack, mixing a little cheese with Nutritional Yeast, salsa, and tomatoes for rich flavor without overload. Need dairy-free? Check the recipe notes for an easy swap! Adjust the density to your needs—go lighter with all egg whites or a bit heartier with 1-2 whole eggs. This omelet is big, filling, and totally in charge! This recipe is part of the Wisdom Recipe Collection.
Ingredients
Single Serve
Add-Ins
Instructions
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Pour the egg whites (or eggs and egg whites) into a small bowl, add a pinch of Mineral Salt and a light sprinkle of black pepper, and whisk.
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Assemble your veggies on a paper plate to be ready to add to the omelet.
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Set a large, healthy-style non-stick pan to medium heat. Spray it with olive oil, then sprinkle a little Nutritional Yeast all over the bottom of the pan.
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Pour the egg mixture into the pan. Turn the heat down to medium/low.
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Using a fork, take small pieces off of the Light Laughing Cow wedge and place them here and there on one side of the large round omelet. Add veggies to this same side of the omelet, plus another sprinkle of Mineral Salt, pepper, hot sauce, or salsa and another sprinkling of Nutritional Yeast. Keep all these add-ins to one side of the omelet.
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Allow the underside of the omelet to cook for a couple more minutes, then carefully lift the side without all the add-ins up and fold it over the side with the add-ins. Now turn the heat to low, cover the pan, and let cook a few more minutes until the egg mixture is fully cooked through.
Note
Protein Nerd Notes
Your Level 3 Nerd protein requirements are fully covered here.
Other Notes
A dairy-free cheese version can be used by subbing 1-2 Tbs Kite Hill cream cheese or sour cream in for the Light Laughing Cow Cheese and the other cheese that is called for.
