Recipe description
September 20, 2026
Sports Recovery Egg Potato Spinach Meal Prep Box
A practical egg, potato, and spinach meal prep box with nourishing fiber
High Protein
Meal Prep Friendly
High Satiety
68%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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We found the following allergens in the recipe ingredients: egg, tree_nut
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Takes about 2 minutes.
Why this recipe fits you
- Provides protein from eggs alongside carbohydrate and fiber from potatoes and spinach.
- Includes olive oil, spinach, and black pepper for plant-based polyphenols.
- Practical make-ahead portions support consistent, balanced eating.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Egg
4
piece
Potato
2
piece
Spinach
2
tablespoon
Oil, olive
1
tablespoon
Salt
1
teaspoon
Black pepper
1
teaspoon
Instructions
1
Preheat the oven to 200°C (400°F) and lightly grease a small baking tray or line it with baking paper.
2
Wash the potatoes, cut them into bite-sized cubes, and spread them on the tray. Drizzle with half the olive oil, season with half the salt and pepper, and roast for 20-25 minutes until golden and tender.
3
While the potatoes roast, whisk the eggs in a bowl with the remaining salt and pepper.
4
Heat the remaining olive oil in a non-stick pan over medium heat, add the spinach, and cook for 1-2 minutes until wilted.
5
Pour the eggs over the spinach in the pan and cook gently, stirring, for 3-4 minutes until softly scrambled or set into a flat omelette.
6
Divide the cooked eggs and roasted potatoes between two meal prep boxes or airtight containers.
7
Let the boxes cool slightly, then seal and refrigerate for up to 3 days. Reheat gently before eating.
More Recipes For Your Gut
Nutrition
320 kcal
Calories
15 g
Protein
29 g
Carbohydrates
3 g
Fiber
2 g
Sugar
18 g
Fat
4 g
Saturated fat
2.9 g
Salt
FAQ
How many servings does this egg, potato, and spinach meal prep make?
The recipe makes 2 servings, with each portion divided into a separate meal prep box.
How long does this meal prep take to make?
It takes about 30–35 minutes, including 20–25 minutes of potato roasting.
How long can the meal prep boxes be stored?
Cool them promptly, refrigerate them in airtight containers, and eat them within 3 days.
How should I reheat the egg and potato meal prep?
Reheat gently in the microwave or in a pan until hot throughout. Avoid overheating the eggs, as they can become dry.
Can I cook the eggs until they are fully set?
Yes. Cook them until fully set, especially when serving children, older adults, pregnant people, or anyone with a higher risk from foodborne illness.
Can I use frozen spinach instead of fresh spinach?
Yes. Thaw and drain frozen spinach well before adding it to the pan so the eggs do not become watery.
How can I make the roasted potatoes crispier?
Cut the potatoes into evenly sized cubes, spread them in a single layer, and avoid overcrowding the tray.
Is this a suitable meal after exercise?
It provides eggs as a protein source and potatoes as a carbohydrate source, so it can be a practical post-workout meal. Individual energy and nutrient needs vary.
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